Labor Day may have passed (I know, it feels like it was a long time ago!), but it’s still warm and summery here in New York. Luckily that also means that summer produce is still around. A few weeks ago I realized I hadn’t really had much corn all summer, so I went on a little corn kick and made grilled corn on the cob, corn and tomato salad, and this delicious corn and black bean salsa, which I served with fish tacos. I had a lot of leftovers, so I ended up eating the salsa as a side dish for the rest of the week!
Corn & Black Bean Salsa
Serves a lot
- 4 ears corn
- 1 15-ounce can no salt added black beans, drained
- 1/2 red onion, chopped
- 1/2 jalapeno pepper, seeds removed
- 1 1/2-2 beefsteak tomatoes, diced
- 3 tablespoons fresh lime juice
- Salt to taste
- Cilantro, if desired
- Bring a large pot of water to a boil and cook the corn for about 3 minutes. Remove the corn and set aside until cool enough to handle. Using a paring knife, cut the corn off the cob into a large bowl.
- Add the remaining ingredients and toss to mix.
Did you have your fill of corn this summer? What are your favorite ways to enjoy it?
Posted in Cooking, Dinner, Lunch, Recipes, Seasonal Eating
Tagged black beans, corn, corn black bean salsa, corn recipes, healthy eating, healthy recipes, Labor day, seasonal recipes
As you may know from summer’s past, I love farm-fresh tomatoes. What I love even more is the simple yet nutritious and delicious combination of tomatoes and basil. Lucky for me I have both from my CSA this week, which makes me so happy! This afternoon as I was looking in my fridge and pantry for an afternoon snack, I thought “Why not make a little tomato and basil salad?” In less than three minutes I had this beautiful salad, which paired with some cheese made for a filling and balanced snack!
How good does that look?!
- Handful cherry tomatoes
- 2-3 basil leaves
- Extra-virgin olive oil
- Aged balsamic vinegar
- Salt & freshly ground pepper
- Rinse tomatoes and basil in cold water and pat dry. Slice tomatoes in half and add to a small bowl. Tear basil leaves and add to tomatoes. Drizzle olive oil and vinegar on top of tomatoes and basil. Season to taste with salt and pepper. Enjoy the fresh flavors of the summer!
Looking for another tomato recipe? Try the Tomato Jam I made last fall.
Do you like tomatoes? What’s your favorite way to enjoy them?
The following post was written by nutritioulicious™ intern Jo Bartell
As the fall sets in, I start to crave squash (well, I always crave squash), and I love that so many varieties of winter squash are at the farmers market, the grocery store, and in all the cooking magazines! One pretty and yummy winter squash that I sometimes forget about is the delicata squash. If you’ve never seen a delicata squash, it’s about the size of a large potato. The outside is cream colored with thin dark green vertical stripes and a yellow flesh in the center. The thin outside skin is both easy to cut through and great to eat.
I often check Eating Well for their awesome vegetable-filled recipes and creative food and nutrition articles. I was really happy to see a few recipes featuring delicata squash in this month’s issue. Last night I decided to try their “Chili-Brown Sugar Delicata Squash with Pears” with a few modifications. The original recipe called for a small amount of bacon and bacon fat, but since I’m not a bacon eater I decided to make my dish vegetarian. I also forgot to buy brown sugar, so I had to leave that out too, although I’m sure it would have been a delicious addition. This simple recipe is a nutritious and delicious mix of sweet and spicy and made a perfect, flavorful side dish.
Spiced Delicata Squash with Pears (original recipe from Eating Well Magazine)
Serves: 4; Serving Size: ¾ cup
TotalTime: 35 minutes
- 1 pound delicata squash (about 1 large)
- 2 medium ripe but firm pears, sliced
- 2 teaspoons extra-virgin olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 teaspoon chili powder
- Preheat oven to 425°F.
- Cut squash in half lengthwise; scoop out the seeds. Cut crosswise into 1/4-inch slices. Toss in a large bowl with pears, oil, salt, and pepper. Spread on a large baking sheet.
- Roast the squash and pears until just tender, stirring once or twice, for a total of 20 minutes.
- Toss pears with chili powder and roast for another 5 minutes. Serve hot and enjoy!
Nutrition Information (per serving): 114 calories, 2 g protein, 24 g carbohydrates, 4 g fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 127 mg sodium
Nutrition Note: Both delicata squash and pears are rich sources of vitamin C, a powerful antioxidant that can help increase immunity, which is important during the upcoming winter months. The orange center of the delicata squash is a wonderful source of beta-carotene, a compound our body can turn to vitamin A, another antioxidant that helps with healthy skin and vision. The skin of squash and pears is also packed with fiber, so make sure to eat the whole thing!
Have you ever tried delicata squash? If so, how do you prepare it?
Posted in Dinner, Lunch, Nutrition Education, Recipes, Seasonal Eating
Tagged beta-carotene squash, cooking, delicata squash, dietary fiber, edible squash skin, fiber in fruits and vegetables, fiber pears, food, healythy recipes, Jessica Fishman Levinson, Jessica Fishman Levinson MS, Jessica Fishman Levinson MS RD, Jessica Levinson, nutrition tips, nutritioulicious, nutritious and delicious cooking, pears, Recipes, Registered dietitian Jessica Levinson, roasted squash, roasted vegetables, Seasonal Eating, seasonal recipes, squash, squash and pears, vitamin a squash, vitamin c pears, vitamin c sources, vitamin c squash, winter squash
Summer squash is still in season and if you’re like me and still getting a bunch from your local farmers market or CSA, you may be tired of grilling or sautéing it! Last week I decided to do something different with my yellow summer squash: make muffins! While I love to cook, I rarely bake, as you can see by the dearth of dessert recipes I have posted! But I decided to take a shot at it and the result was a delicious muffin!
Yellow Squash Carrot Muffins
- Nonstick cooking spray
- 3/4 cup whole-wheat flour
- 3/4 cup all purpose flour
- 1/2 cup sugar
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1-2 teaspoons cinnamon
- 1 egg white
- 1 whole egg
- 6 tablespoons vegetable oil
- 1 medium yellow squash, unpeeled and finely grated
- 1/2 cup shredded carrots
- Preheat oven to 350 degrees F. Spray a muffin tin with nonstick cooking spray and set aside.
- In a large bowl, combine the flours, sugar, baking powder, baking soda, salt, and cinnamon.
- In a medium bowl, whisk together the eggs, oil, zucchini, and carrots. Add the wet mixture to the large bowl of dry ingredients and stir to combine well.
- Spoon the batter into the muffin cups until about 2/3 full. Bake for about 35 to 40 minutes, until a toothpick inserted in the center of the muffins comes out clean.
Nutrition Facts (per muffin): 211 calories, 10 g fat, 1 g saturated fat, 28 g carbohydrate, 2 g fiber, 12 g sugar, 4 g protein, 23 mg cholesterol, 86 mg sodium
Stay tuned tomorrow for my tomato jam recipe, which was a delicious topping to these savory muffins!
P.S. Don’t forget to take the COAK pledge to be eligible for the giveaway valued at $230! Giveaway ends Friday September 24 at 12:00 pm.
Posted in Breakfast, Recipes, Seasonal Eating, Snacks
Tagged carrot muffins, healthy baking, healthy muffins, healthy recipes, muffin recipe, Recipes, seasonal recipes, summer squash muffins, using summer squash, zucchini carrot muffins, zucchini muffins