Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

Corn, tomatoes, zucchini…oh my! Yes it is that time of year when the local scene is colored with great produce values. Add to it greens, peaches, berries, and cantaloupe — and you have a food feast waiting to happen. This is the time to add to your healthy eating goals and save money. It may also be a good time to learn to freeze your produce and save money for the winter ahead. Here are some value meal ideas that say summer savings and great eating.

• Corn is at the top of the list. It is a starch, so don't serve it with bread and potatoes — but it goes great with chicken, burgers, seafood, hot dogs, pork loin or flank steak. Make it the main part of an all-veggie meal. Try grilled tomatoes and zucchini with corn and a side of baked beans!
• Buy enough corn to cook and save for another meal or two. Grill or boil, it, let it cool and remove it from the cob. It will freeze nicely for a later use. Or combine corn with other vegetables like green beans, lima beans (succotash) or peas. Corn chowder is easy to make and freeze. Fans of corn bread or corn pudding know that fresh corn added to your favorite recipe bumps the taste up a notch or two!
• Create a corn stir fry by adding snow peas, a can of sliced water chestnuts and cooked meat or fish. For vegetarians, try adding cubes of tofu. Along with freshly ground pepper, you can add extra taste with a touch of ginger, soy sauce or lemon or lime juice.
• Think zucchini to grate for pancakes, add to your stir fry or vegetable mixes, feature on the grill — or combine with eggplant and tomatoes for a ratatouille. Don’t forget that zucchini tastes great raw with dips, as well as when sliced and oven fried.
• Feature tomatoes or bell peppers as a main dish with a stuffing of ground beef or turkey (mixed with rice, quinoa or couscous) — or for the less adventurous, macaroni and cheese. Sliced with fresh mozzarella, basil, olive oil and balsamic vinegar, tomatoes become the center of the meal or a great side.
• Make pizza with a twist featuring the summer value vegetables. Stop by your local Giant Eagle^® for ready-to-bake pizza crust, tortillas, English muffins or wraps. Top with a spray of olive oil and the vegetables of your choice — with or without the traditional tomato sauce. Sliced tomatoes and fresh mozzarella with basil is a popular summer choice. Grilled vegetables from last night’s dinner make an easy topping. All you need to add is your choice of cheese. And for the meat lovers, why not use some cooked beef or chicken and add it to the pizza creation?

These are foods where the major cooking can be done ahead of time, making it easier to eat well and stay on your summer schedule. Enjoy!

Have a question for Judy? Send her an e-mail at Nutrition@gianteagle.com.

July 2010