With the summer growing season in full swing, local markets are buzzing with fresh, nourishing produce that is as delicious as it is colorful. Save this blog for quick access to an array of recipes and create farm-to-table meals your whole family will love. We’re highlighting six vegetables that contain an impressive variety of vitamins and minerals. 

• Cucumbers (3 recipes)
• Lettuce (3 recipes)
• Brussels sprouts (3 recipes)
• Eggplant (3 recipes)
• Peas (4 recipes)
• Tomatoes (3 recipes)

As you shop around at your favorite farmers’ market vendors, remember to encourage your child to try new things! Early exposure to a variety of veggies is key to raising an adventurous, healthy eater. Through repeated exposure, kids can learn to LOVE vegetables. We hope you’ll join us in supporting Veggie-Forward movement at home by being a good role model who leads by example to cook and eat a balanced, plant-forward diet.

Cucumbers

Did you know? Cucumbers are 95% water and help you stay hydrated, especially on warm summer days. Cucumbers contain vitamins A, B, C, and K, and minerals such as copper, phosphorus, potassium, and magnesium. Cucumbers come in several varieties and can most easily be enjoyed raw with a kid-friendly dip like ranch or hummus. Or get creative with these ideas:

Dilly White Bean Cucumber Salad (Serves 6 to 8)

Ingredients:

1 garlic clove, minced                
2 Tbsp. lemon juice
2 Tbsp. olive or avocado oil
1 tsp. Dijon mustard    
2 15 oz. cans white beans, drained and rinsed
2 cucumbers, thinly sliced
5 radishes, thinly sliced            
2 green onions, finely chopped
1 oz. fresh dill, finely chopped                             

Directions:

1. To make the dressing, combine garlic, lemon juice, oil, and mustard in a small bowl. Whisk well. Set aside for 5 minutes.
2. Add cucumbers, beans, radishes, dill, and green onions to a large bowl. Pour the dressing in. Mix well until evenly incorporated.
3. Chill for 15 to 20 minutes before serving.

Chilled Cucumber Soup (Serves 4 to 6)

Ingredients:

2 medium cucumbers, peeled and chopped   
¼ cup tahini
2 Tbsp. olive oil
3 ½ Tbsp. lemon juice
3 cloves garlic, minced
¼ cup fresh dill
¼ cup fresh basil
¼ cup fresh parsley
4 to 6 ice cubes
Black pepper, to taste 
¼ cup water (optional) 
½ tsp. crushed red pepper flakes (optional)
⅛ tsp. cayenne pepper (optional)         

Directions:

1. Place all ingredients except water into a blender or food processor.
2. Blend until smooth. Scrape the sides down, as needed. If necessary, add the water to help thin out the mixture and get things moving.
3. Adjust the seasoning by adding pepper, crushed red pepper, or cayenne pepper until it is as mild or as spicy as you’d like.
4. Serve the chilled soup (known as gazpacho) with a drizzle of olive oil.

 Optional: Add additional chopped herbs as a garnish.

Cucumber Edamame Salad (Serves 6 to 8)

Ingredients:

2 English cucumbers, diced small                      
1 12 oz. package edamame, thawed
1 cup green onion, chopped
1 handful fresh cilantro, chopped
¼ cup olive or avocado oil        
¼ cup rice vinegar
1 Tbsp. low-sodium soy sauce
2 tsp. sesame oil
1 tsp. maple syrup
1 tsp. chili paste
1 clove garlic, minced
½ tsp. ginger, minced or grated             

Directions:

1. Place cucumbers, edamame, green onion, and cilantro into a large bowl.
2. Combine the remaining ingredients and whisk to form the salad dressing.
3. Pour the dressing over the cucumber mixture. Combine well before serving.

Lettuce

There are so many options when deciding what salad green to use. Basic iceberg is a fine choice but doesn’t offer much—nutritionally speaking. The more colorful the lettuce, the more vitamins it offers. Make a salad a meal by adding delicious toppings and flavors ranging from savory to sweet. Here are some ideas to get you started:

• Add your favorite vegetables
• Pick a protein source
• Sprinkle in some cheese
• Try adding chopped fruit
• Mix in fresh herbs
• Consider a hearty grain
• Drizzle with dressing

Caribbean Bean Salad (Serves 4 to 6)

Ingredients:

1 can (15 oz.) low-sodium black beans, drained and rinsed
1 cup mango, diced                                                
¾ cup tomato, diced
1 ½ Tbsp. avocado oil                               
4 ½ Tbsp. apple cider vinegar                 
1 ½ tsp. oregano                          
Black pepper (to taste)
1 head of butter lettuce, rinsed

Directions:

1. Toss all ingredients together (except lettuce) in a large bowl.
2. Dry and chop the lettuce.
3. Place lettuce in a large serving bowl.
4. Top with bean and mango mixture before serving.

Parmesan Chopped Salad (Serves 4 to 6)

Ingredients:

2 romaine lettuce hearts, rinsed
2 shallots, thinly sliced
2 lemons
¼ cup olive oil
½ tsp. black pepper
1 cup finely grated Parmesan cheese
¼ tsp. red pepper flakes (optional)                                                                 

Directions:

1. Chop the romaine lettuce into thin slices.
2. Place lettuce into a salad spinner to remove excess water. If you don’t have one, use paper towels to blot the lettuce dry. Place lettuce in a large bowl.
3. Add shallots and parmesan cheese to the bowl.
4. Zest the lemons using the smallest hole on a grater. Add zest to the bowl.
5. Half each lemon and squeeze the juice out into a jar. Use a juicer, if available, to avoid getting seeds in the dressing.
6. Add black pepper and olive oil to the lemon juice. If using red pepper flakes, add before putting the cap on to shake vigorously.
7. Pour salad dressing over lettuce and toss to combine.

Breadless Turkey Club (Makes 1)

Ingredients:

5 to 6 red or green leaf lettuce leaves (the larger, the better)
4 slices deli turkey
3 strips of cooked bacon
¼ avocado
3 slices tomato
1 tsp. mayonnaise (optional)                  

Directions:

1. Lay a piece of parchment paper out on a cutting board.
2. Rinse the lettuce leaves and dry them with a clean towel or paper towel.
3. Lay lettuce leaves on parchment paper, overlapping to form an 8” x 10” rectangle.
4. If using mayo, spread it on top to create your base layer. Then, add the other ingredients, starting with deli meat, then stack on the bacon, tomatoes, and avocado.
5. Use the parchment paper to roll the lettuce wrap into a tight tube by folding the ends in as you go.
6. Slice the sandwich in half. Fold down the parchment paper as you eat to keep it all together. If serving to children, cut it into smaller pieces.

Brussels sprouts

Originating from Belgium, Brussels sprouts might have a “strong” reputation, but it’s worth reconsidering! When boiled or steamed, the bitter and unappealing odor you might be familiar with is intensified. It’s caused by the sulfur-containing phytochemical, glucosinolate. However, when properly cooked and seasoned, this unique vegetable has a natural, nutty sweetness and great health advantages. That phytochemical provides anti-cancer benefits, and they’re also a good source of vitamins C and K, folate, and fiber.

When selecting Brussels sprouts, look for bright green, tightly compacted leaves. They can last 1 to 2 weeks in the refrigerator. Try these recipes to see if they earn a spot on your menu:

Creamy Baked Brussels Sprouts (Serves 4 to 6)

Ingredients:

3 cups Brussels sprouts, halved
1 cup whole milk
4 cloves garlic, minced
1 Tbsp. Italian seasoning
¾ cup shredded Parmesan cheese
1 cup shredded mozzarella cheese

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Butter a small casserole dish and set aside.
3. Combine all the ingredients in a large bowl. Mix well and pour it into the casserole dish.
4. Bake for 25 to 30 minutes or until the edges are browned.
5. Let it rest for 5 minutes before serving.

Shaved Brussels with Apples & Honey Mustard (Serves 6 to 8)

Ingredients:

1 lb. Brussels sprouts
1 large apple, cored and diced
½ cup slivered almonds, toasted
½ cup dried cranberries
¾ cup olive oil
2 Tbsp. white wine vinegar or apple cider vinegar
2 Tbsp. honey
1 Tbsp. mustard
1 garlic clove, minced
½ tsp. salt

Directions:

1. Cut off the tough ends of the Brussels sprouts and peel away any browning outer leaves.
2. Slice them thinly. Then, chop them to make them as small as possible. (You can also use a food processor for this step.)
3. Place the sprouts in a fine mesh colander and rinse with fresh water. Pat dry.
4. Toss the chopped Brussels sprouts, apples, almonds, and cranberries in a large salad bowl.
5. Add the olive oil, vinegar, honey, mustard, garlic, and salt to a small bowl. Whisk to combine forming the dressing.
6. Pour the vinaigrette over the salad and toss to coat before serving.

Crispy Roasted Balsamic Brussels Sprouts (Serves 4 to 6)

Ingredients:

1 ½ lbs. Brussels sprouts
2 Tbsp. olive oil
2 Tbsp. balsamic vinegar
2 cloves garlic, minced
Salt and pepper, to taste

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Wash, pat dry, and trim Brussels sprouts. Cut in half if they are large.
3. Toss the Brussels sprouts with olive oil, balsamic vinegar, and garlic. Season with salt and pepper, to taste.
4. Spread the seasoned sprouts out on a baking sheet.
5. Roast for 20 to 25 minutes or until they’re caramelized and tender.

Eggplant

Eggplant is often overlooked as a powerhouse vegetable. It comes in a variety of colors including deep purple, white, green, and striped. They all have slightly different tastes, but what impacts the flavor most is how you cook them. Eggplant is packed with many nutrients such as antioxidants, vitamins A and C, fiber, manganese, and potassium. 

The More You Know: When potassium is ingested and enters the bloodstream from the food in your diet, your kidneys end up removing more sodium, which in turn lowers blood pressure. According to the Centers for Disease Control and Prevention (CDC), nine out of 10 children in America consume more sodium than is recommended. Eating fruits and veggies packed with potassium is one way to counteract this. Make these recipes to savor the health benefits:

Ratatouille (Serves 4 to 6)

Ingredients:

1 can (28 oz.) whole peeled tomatoes (no added salt)
6 Tbsp. olive oil
1 large eggplant, chopped into 1-inch pieces
2 large onions, diced
2 bell peppers, seeded and diced (in large chunks)
2 large zucchinis, diced (in large chunks)
1 Tbsp. fresh oregano
2 to 3 Tbsp. red wine vinegar
1 bay leaf

 Directions: 

1. Preheat oven to 350 degrees Fahrenheit (325 for convection ovens).
2. Place tomatoes and juice on a baking sheet with a tall rim. Drizzle with olive oil. Break tomatoes into rough pieces using your hands.
3. Bake for 30 minutes until thickened, stirring every 10 minutes.
4. In a large pot or Dutch oven, add 4 Tbsp. olive oil and warm over medium heat. Add onion and cook for 5 minutes or until onions are translucent.
5. Add garlic and cook for an additional 5 minutes.
6. Add peppers and cook for 4 more minutes.
7. Add tomatoes from the oven, plus zucchini, eggplant, oregano, and bay leaf. Bring to a simmer and turn down the heat. Partially cover and cook for an additional 15 minutes. Stir occasionally.
8. Season with vinegar and black pepper to taste. Remove bay leaf before serving.

This dish pairs well with a serving of brown rice, quinoa, or whole-grain pasta.

Mediterranean Roasted Eggplant (Serves 4 to 6)

Ingredients:

1 large eggplant, diced into 1-inch cubes
3 Tbsp. olive oil
¼ tsp. black pepper
½ tsp. cumin
¼ tsp. ground coriander
⅛ tsp. cinnamon
¼ tsp. basil
¼ tsp. oregano
¼ tsp. garlic powder
8 Tbsp. tahini
4 to 6 Tbsp. warm water
1 lemon (juiced)
3 dates, pitted and diced

Directions: 

1. Preheat oven to 450 degrees Fahrenheit (425 for convection ovens).
2. Place eggplant in a large bowl and drizzle with olive oil. Mix well.
3. In a separate small dish, mix the spices and sprinkle over the eggplant, coating evenly.
4. Line a baking sheet with parchment paper. Add the seasoned eggplant in a single layer.
5. Roast for 20 minutes. Flip and roast for an additional 5 to 10 minutes.
6. Combine tahini, warm water, and lemon juice in a bowl. Whisk. Add more water if it’s too thick.
7. Transfer eggplant to a serving bowl. Drizzle with tahini sauce. Top with chopped dates. 

Eggplant Curry (Serves 4 to 6)

Ingredients: 

1 large eggplant
2 ½ Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, grated
1 tsp. ginger, grated
2 tsp. curry powder
1 tsp. cumin
1 tsp. turmeric
½ tsp. ground coriander
½ tsp. black pepper
2 to 3 cups vegetable broth (no added sodium)
1 can chickpeas, rinsed and drained
1 can crushed tomatoes (no added sodium)
1 can coconut milk
1 tsp. garam masala 

Directions: 

1. Preheat the oven to 430 degrees Fahrenheit (415 for convection ovens).
2. Cut eggplant into 1 ½-inch cubes.
3. Transfer to a parchment-lined baking sheet.
4. Drizzle with 1 ½ Tbsp. olive oil. Arrange in a single layer and roast for 20 to 25 minutes.
5. In a large skillet, heat the remaining olive oil over medium heat. Add chopped onion and sauté for 3 minutes. Add garlic and ginger. Sauté an additional minute.
6. Lower the heat. Add curry powder, cumin, coriander, turmeric, and black pepper. Mix and cook for 1 minute.
7. Add 2 cups of vegetable broth, canned tomatoes, rinsed chickpeas, and coconut milk. Set the heat to medium and simmer for 20 minutes.
8. Add roasted eggplant to the curry. Stir and simmer for 5 to 10 minutes.
9. Turn the heat off before adding the garam masala. Stir and serve! 

Serve with brown rice, naan bread, or flatbread. Top with a dollop of sour cream or plain Greek yogurt and a fresh squeeze of lemon with fresh cilantro or parsley. 

Peas

Did you know? Green peas are one of the best plant-based sources of protein. Consuming adequate amounts of protein promotes muscle strength and bone health. There are three main types of peas—garden or shelling peas (removed from pod and often canned or frozen), snow peas (flat, sweet pods used most often in stir-fries), and snap peas (crunchy, edible pod eaten raw or cooked).

Nutritionally speaking, all peas are not created equally. Snow and snap peas are good sources of vitamin C, E, and zinc, all of which help strengthen the immune system. Garden peas are a good source of vitamin A, K, and fiber. Garden peas (or green peas as they are more commonly known) are a starchy legume and have a high protein content. Give these flavor combos a try:

Garlic Snow Peas with Mushrooms (Serves 4)

Ingredients:

3 cups snow peas
1 Tbsp. butter
1 cup baby portabella mushrooms, sliced
2 Tbsp. chicken broth
2 cloves garlic, minced

Directions:

1. Rinse and pat dry the snow peas. Break off the tips and pull the string out (discard those).
2. Heat butter in a skillet over medium-high heat. Add peas, mushrooms, and broth. Cook for 3 to 4 minutes or until the broth evaporates.
3. Stir in garlic and cook for 1 additional minute before serving.

Parmesan Panko Sugar Snap Peas (Serves 4)

Ingredients:

4 cups sugar snap peas
1 to 2 Tbsp. olive oil
⅓ cup panko breadcrumbs
3 Tbsp. Parmesan cheese, grated
1 tsp. lemon pepper
1 tsp. onion powder
¼ tsp. garlic powder

Directions:

1. Preheat oven to 400 degrees Fahrenheit. Spray a non-stick baking sheet with cooking spray.
2. Wash and trim the ends of the sugar snap peas.
3. Place peas in a mixing bowl. Drizzle with olive oil and toss until evenly coated.
4. Add breadcrumbs, cheese, lemon pepper, onion powder, and garlic powder. Toss until the peas are lightly coated.
5. Spread the peas onto the prepared baking sheet in a single layer. Sprinkle with any loose panko crumbs from the bowl.
6. Bake for 18 to 20 minutes until tender and the breadcrumbs have browned.

Sesame Snow Peas (Serves 2)

Ingredients:

1 Tbsp. sesame oil
½ lb. snow peas
1 lemon, juiced
1 Tbsp. Sesame seeds

Directions:

1. Rinse and pat dry the snow peas. Break off the tips and pull the string out (discard those).
2. Heat the sesame oil in a large sauté pan over medium-high heat. Add the snow peas and turn down the heat a little. Shake the pan to toss and coat for about 1 to 2 minutes.
3. Remove from heat and toss with lemon juice. Cover with lid and let it sit for approximately 5 minutes.
4. Sprinkle with sesame seeds and serve.

Pasta e Piselli (Pasta & Peas) (Serves 4)

Ingredients:

1 Tbsp. olive oil
1 large shallot (or small onion), chopped
1 lb. frozen peas
11 oz. ditalini or small pasta
1 cup grated Parmesan cheese
Fresh basil, handful
Pepper, to taste

Directions:

1. Heat olive oil in a large deep pan or Dutch oven and sauté shallot for 3 to 4 minutes.
2. Bring a pot of water to a boil. Cook pasta for about half the time as indicated on the package. Before draining, reserve 4 cups of pasta water.
3. Add the peas to the shallot pan along with 1 cup of pasta water. Bring to a simmer for 10 to 15 minutes.
4. Transfer the pasta to the pan with peas and shallots. Gradually add some of the pasta water until the pasta is cooked al dente. This should take about 5 minutes. You should have some liquid left in the pan when done.
5. Tear the fresh basil leaves into rustic pieces.
6. Turn off the heat and stir in the grated Parmesan cheese and fresh basil. Season with plenty of black pepper, to taste.

Tomatoes

And finally, tomatoes! These colorful, juicy veggies are packed with vitamin C, potassium, and abundant antioxidants, such as lycopene. When paired with a healthy fat source, lycopene is better absorbed by your body. You can do this by adding a simple drizzle of olive oil or slices of avocado to your tomatoes to boost the health benefits.

Hot or cold. Raw or cooked. Tomatoes can be prepared in many ways and used in endless recipes. Whether they’re the star of the show or a supporting character, tomatoes are quite versatile.

Bruschetta (Serves 4 to 6)

Ingredients:

1 ¼ lbs. fresh tomatoes                           
¼ cup olive oil
¾ cup fresh basil, chopped      
Salt and pepper, to taste          

Directions:

1. Dice fresh tomatoes (discard seeds).
2. Combine tomatoes, oil, basil, salt, and pepper. Mix well and chill for at least 10 minutes.
3. Serve with a loaf of crusty, sliced bread, toast, or an English muffin. 

Pro tip: Toss with plain pasta noodles (hot or cold) and sprinkle with Parmesan cheese.

Parmesan Roasted Tomatoes (Serves 4 to 6)

Ingredients:

6 Roma tomatoes, halved                       
1 Tbsp. olive oil
½ cup grated Parmesan cheese
Pepper, to taste

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Line a baking sheet with parchment paper.
3. Toss the tomatoes with olive oil. Season lightly with pepper.
4. Lay tomatoes out on the baking sheet. Top with Parmesan cheese.
5. Roast for 15 to 20 minutes or until cheese is melted and tops are slightly browned.

Pizza Sauce (Serves 4 to 6)

Ingredients:

2 lbs. fresh tomatoes, chopped
1 Tbsp. olive oil
1 Tbsp. unsalted butter
2 garlic cloves, finely grated or minced
2 tsp. oregano (dry)
½ tsp. rosemary
¼ tsp. thyme
¼ tsp. crushed red pepper flakes (optional)
6 basil leaves, large
1 yellow onion, diced
6 oz. tomato paste
1 tsp. sugar      

Directions:     

1. Place tomatoes in a blender. Cover and blend until smooth. You can also use an immersion blender. Set aside.
2. In a large skillet, heat olive oil and butter until melted. Add garlic, oregano, rosemary, thyme, and optional red pepper flakes. Cook for 3 minutes or until fragrant.
3. Add tomatoes, basil, onion, tomato paste, and sugar. Stir until smooth.
4. Bring to a simmer for 1 hour or until reduced by half.
5. Let cool and store in jars in your refrigerator. (It freezes well too!) 

Suggestions for using the sauce:

• Make homemade pizza with dough, English muffins, or Naan as your base
• Use as a dip for your favorite breadsticks
• Toss with plain ravioli and sprinkle with Parmesan cheese
• Turn it into enchilada sauce by adding cinnamon, cumin, and chili powder