Since make it once and enjoy it twice is an ongoing focus of Mealbook, let's look at some ways to meet the nutrition goals of MyPlate (www.choosemyplate.gov) with health-smart and value-wise choices from the foods in season! Balanced and properly portioned meals are easy – fill half of the plate with veggies and fruits, ¼ each of grains (or a starchy vegetable like corn) and protein (like meat, fish, beans), and add a side of a dairy food (milk, cheese or yogurt all count). Since our Giant Eagle^® stores feature locally grown produce, it's a good starting point to fill half your plate with fruits and vegetables! Corn, tomatoes, Swiss chard, cabbage, zucchini, eggplant, cucumbers, bell peppers, peaches, melon and berries are likely to be plentiful. Prepare enough for more than one meal and save on prep time. Here are some ideas:

• Corn is great boiled or grilled.  Enjoy it on the cob but make enough to cool and remove the corn from the cob – stand it on end on a cutting board and run a knife down the rows close to the cob (watch your fingers!) Tip: use a clean rubber gripper or folded paper towel under the cob to keep it from slipping. Place the cut corn in a freezer safe bag or container, seal and freeze.  Using it requires no thawing, just heat and enjoy, or add it to salads, soups or mixed vegetables. Or mix the cooked corn with drained and rinsed canned black or pinto beans, some chopped onion and celery or bell pepper and add your favorite vinaigrette or Italian dressing for a salad. Since you have the protein from the beans, it's a good main dish item that is even better the next day! Instead of bottled dressing, try Giant Eagle^® Salsa or your own olive oil and balsamic vinegar to add zip.
• Use the grill for great tasting grilled summer veggies. Skewers or a grill basket will keep them from sliding through the grill.  Tip: A piece of heavy foil makes a great grill basket! Wash vegetables and cut them into large chunks – tomatoes, zucchini, bell pepper and onion, pieces of corn on the cob are good for starters. Coat lightly with olive oil spray. The same techniques work in the oven if grilling isn't your thing.  The second-day grilled or roasted veggies are great on a wrap, as a salad topping or mixed with cooked penne and topped with cheese for another meal!
• While the grill is hot, add some peaches or plums (cut in half, stones removed) for a great side dish or dessert (with a scoop of yogurt or ice cream).
• Soft fruits that have seen their day for munching out of hand make great sauces to use on yogurt or ice cream.  Place cut peaches, berries, plums in a microwave safe bowl, add a few teaspoons or water or juice, and cook 2 – 4 minutes (you may need to adjust the time depending on the amount you're cooking and your microwave power).  The top of the range works too, but you will need more liquid and a low heat. A dash of cinnamon or nutmeg or splash of vanilla enhances the natural sweetness. Store in the refrigerator.
• Adding the protein to the plate is an easy choice if you are grilling.  If you are chickened out, try chicken thighs. Go for kebobs with small amounts of meat or firm fish alternated with veggies. Values can be found in beef with flank, flat-iron, or small steaks meant to be marinated for added tenderness and flavor.  Your Giant Eagle^® meat staff can help you. 

August 2011