by Donna Cosmato

Created on: May 23, 2009   Last Updated: May 29, 2009

Did you know the average grocery item travels over 1500 miles to get to your plate?" - Eating Sustainably in the UI Community. When you buy local sustainably grown food, it travels fewer miles and benefits the environment by cutting greenhouse gases and ozone depletion.

Spring - Summer Best Buys

Spring and early summer fruits and vegetables are harvested and stocked in farmer's markets now. This is the best time for fruits like strawberries, blueberries, and sweet cherries.

Seasonal fruits like apples, pears, and plums are in abundance, and now is the best time to negotiate a bargain price for a bushel or two of fruit to preserve.

Summer brings many varieties of squash, pepper, tomato and other good-for-you vegetables. The beauty of these is ease of preparation, high nutritional value, and excellent flavor. Most summer vegetables can be eaten raw, or lightly steamed - no need to heat up the kitchen!

Fall - Winter Best Buys

Summer harvests end around September or October, depending on where you live, but there are still seasonal values to be found. Look for root vegetables like turnips, parsnips, carrots, and beets. Other delicious root vegetables are winter squash, kohlrabi, rutabagas, radishes, potatoes, garlic and onions.

Root vegetables are easily prepared by rubbing with oil, pricking a few times with a fork, and wrapping in foil. Roast in a 350-degree oven until soft to the touch; roasting develops a deep, rich flavor in root vegetables.

Pumpkins and melons are available summer through early winter. Bush beans, peas, and all types of greens are at local markets during this time. Pumpkin puree is a key ingredient for many quick breads and can be used as a substitute for up to one-half the amount of fat. What would Thanksgiving be without pumpkin pie?

Here are recipes for preparing seasonal produce:

Healthy Summer Squash Saut

3 to 4 small zucchini

3 to 4 small summer squash

1 medium Vidalia onion, peeled and sliced

1 teaspoon canola oil

3 tablespoons chicken broth

Seasoning salt, pepper

Scrub zucchini and squash well, pat dry. Trim ends and slice one-fourth inch thick. Set zucchini aside in cold water. Pour one cup water into a medium size bowl, add one tablespoon salt, and stir well. Add squash and let it stand 15 minutes. Drain squash in a colander, discard salt water, and rinse well with cold water. Pat dry with paper toweling, pressing lightly to remove excess moisture.

Place a large skillet over medium heat, add oil and let it warm two minutes. Add zucchini and squash, saut 5 minutes. Add onions and chicken broth, and saut 5 minutes more. Cover pan, turn heat to low, and let the vegetables steam until crisp-tender. Season to taste and serve warm.

Tomatoes with Balsamic Vinagrette and Basil

2 large tomatoes

One bottle of Balsamic Vinagrette dressing, regular or low-fat

2 tablespoons fresh basil leaves, finely minced or 2 tsp. dried basil

Slice tomatoes and layer in a deep dish, sprinkling layers with basil. Cover with balsamic vinagrette dressing. Marinade in the refrigerator at least one hour, stirring once.

Serve cold as a side dish.

Strawberries are tasty and need no preparation, but dipping in chocolate or powdered sugar just adds to their appeal. Blend them into smoothies and shakes, or drizzle with balsamic vinegar and fresh basil for summer eating. Keep a bowl in the refrigerator for an instant fat-free, cooling summer snack.

Eating seasonally gives you fresh nutritious food year around. Plan your weekly menus around the market supply and help your health and budget.

http://www.uisc.uidaho.edu/mdrown/index.html

http://chge.med.harvard.edu/programs/food/recipes.ht ml

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