Keep your menu plan fresh with seasonal fruits and vegetables — even in wintertime! We’ve got a recipe roundup for you, plus two new recipes at the end; one for pineapple pear crisp and the other for balsamic and bacon Brussels sprouts. Tune in to Studio 5 on Monday to see Live Well Utah Editor Marta Nielsen demonstrate these new recipes with Brooke Walker.

Eating in season is something we think about in the summertime when our gardens are bursting with raspberries, tomatoes, peaches and zucchini, but you can eat in season all year long! Stores may carry out-of-season foods in the winter, but you’ll usually find lower prices and higher quality produce when you shop in season.

It’s easy to keep winter-season fruits like apples, bananas, grapefruit, oranges and pears on your counter for healthy snacking. Pineapple and pomegranate are also in season, and can be purchased already prepped and ready to eat, or you you can save on costs and do your own prep-work and keep the ready-to-eat fruit in the fridge. If you have healthy food options visible and accessible, you’re more likely to make healthy choices!

There are also many vegetables that are in season in the winter, such as avocados, beets, Brussels sprouts, cabbage, carrots, celery, kale, leeks, onions, parsnips, potatoes, sweet potatoes and winter squash. These veggies work perfectly for those warm-me-up foods we love to eat in the winter like soup, or oven-roasted veggies.

Try these recipes that use winter fruits and vegetables:

Snacks and Treats:

• Frozen Banana Yogurt Bites
• Banana “Ice Cream”
• Apple Pie Smoothie
• Easy Apple Roses
• Apple Cranberry Crisp
• Apple Cranberry Bites
• Applesauce Bread
• Cinnamon Apple Chips
• Homemade Applesauce
• Chocolate Avocado Frosting
• Cranberry Orange Iced Oatmeal Cookies
• Winter Squash Wonder Pie

Salads and Sides:

• Pomegranate Salsa
• Pineapple Pear Salsa
• Jicama Orange Salsa
• Balsamic Roasted Brussels Sprouts and Carrots
• Roasted Vegetables
• Slow Cooker Sweet Potato Casserole
• Winter Squash 4 Ways
• Roasted Chili Lime Potatoes
• Apple and Poppyseed Coleslaw
• Citrus Chicken Salad
• Sweet Potato and Orange Salad

Main Dishes:

• Pineapple Sweet and Sour Chicken
• Black Bean and Sweet Potato Stew
• Fresh Orange Chicken

Pineapple Pear Crisp

This gingery crisp is a little bit tropical, but still a warm-the-belly kind of dessert that is perfect for colder months. This recipe maximizes the sweetness and flavor of the fruit with minimal added sugar and oil, and uses hearty whole grains in the topping. Serve it topped with frozen yogurt for added decadence. Serves 6 people.

Ingredients:

• 3 ripe pears*
• 2 c ripe pineapple (about ½ a pineapple)
• ¼ t cinnamon
• 2 T brown sugar (or honey)
• 1 t freshly grated ginger (or ¼ t ground ginger)

For the topping:

• 1 cup rolled oats
• 1/3 cup whole wheat flour
• 2 T brown sugar
• 1 t fresh grated ginger (or ¼ t ground ginger)
• ¼ t nutmeg
• 3 T melted butter (or coconut oil for added tropical flavor)

Preheat oven to 325 F.

Chop pineapple into ½-inch pieces and set aside in a medium-sized mixing bowl (be sure to get all the pineapple juice left from cutting and chopping into the bowl). Peel, core and chop pears into ½-inch pieces, and mix with pineapple. Add cinnamon, brown sugar (or honey) and fresh ginger to the fruit, and stir so that it is coated evenly. Transfer fruit to a 9×9 baking dish.

To prepare topping, mix dry ingredients in a medium-sized bowl until well combined. Add melted butter, and stir until mix loosely holds together. Spoon crumble mix evenly over fruit, and bake for 30 minutes. Cover crumble with foil, to prevent over-browning, and bake an additional 5 minutes (or until pears are tender).

*Be sure to use ripe pears. Unripe pears will not soften sufficiently when baked. Bosc and D’anjou pears work nicely in this recipe.

Bacon and Balsamic Brussels Sprouts

This out-of-this-world Brussels sprouts recipe will convert even the most skeptical taste testers.The Brussels sprouts are are roasted, tossed with a zesty balsamic vinaigrette, and topped with bacon crumbles and pomegranate arils—what’s not to love? Recipe serves 4 generously.

Ingredients:

• 4 pieces thick-cut bacon
• 2 lbs. Brussels sprouts
• 2 T olive oil
• Salt and pepper to taste
• ½ cup pomegranate arils (approximately 1 small pomegranate)

Balsamic Dressing:

• 2 T olive oil
• 2 T balsamic vinegar
• ½ t maple syrup
• ½ t prepared mustard (Dijon or whole grain)
• 1 clove garlic, pressed or minced
• Salt and pepper to taste

Preheat oven to 400 F.

Place bacon on a foil or parchment-lined baking sheet, and bake for 10 minutes, or until crispy. When bacon is cooked to your liking, remove from baking sheet and set aside. Brush around rendered bacon fat to evenly coat lined baking sheet, and drain off any excess (this will enhance the flavor of the Brussels sprouts as they roast).

Meanwhile, prepare Brussels Sprouts by trimming the ends and cutting in half. Toss Brussels sprouts with oil, salt and pepper. Next, evenly arrange Brussels sprouts, cut side down, on the lined baking sheet used to cook the bacon. Roast for 20 minutes, or until sprouts are easily pierced with a fork. For smaller Brussels sprouts, 20 minutes will yield sprouts cooked soft all the way through. If you prefer a little crunch left in your vegetables, check doneness at 15 minutes.

While Brussels sprouts roast, crumble the cooked bacon and prepare the dressing. Whisk together all ingredients in a liquid measuring cup for easy pouring. If you are seeding your own pomegranate, versus buying the arils alone, you can also do this while the Brussels sprouts roast.

Transfer roasted Brussels sprouts to a serving dish, and top with balsamic dressing. Stir until evenly distributed, and top with crumbled bacon and pomegranate arils.

Marta Nielsen is the editor of Live Well Utah. She did not attend Utah State University (she graduated from another university whose colors are red and white), but loves working for USU Extension. Marta loves to cook and eat, garden, craft, travel, and read. She makes specialty cakes for family and friends as a hobby, and has been talked into making a few wedding cakes in the past. She and her husband have two small children, and live in Salt Lake County.

See more contributor bios here.

Impress your family and friends with afestive fall dinner— soup served in a pumpkin!

When I worked for Food $ense a few years ago we stumbled across what has become one of my favorite fall recipes , dinner in a pumpkin.  It is best to use a cooking pumpkin for these types of recipes.

Dinner in a Pumpkin

Ingredients:

• 2 lbs. ground beef
• 1 cup water
• 3 potatoes, 1″ cubes
• 4 carrots, sliced
• 1 green pepper, 1/2″ slices
• 4 cloves garlic, minced
• 1 onion, chopped
• 2 t salt
• 1/2 t pepper
• 2 T beef bouillon granules
• 1 (14.5 oz.) can diced tomatoes
• 1 pumpkin (10-12 lbs.)

Directions:

In a medium pan, brown ground beef, rinse and drain.  Add beef back to pan and add water, potatoes, carrots, green pepper, garlic, onion, salt and pepper.  Cover and simmer for 1 hour.  Stir in bouillon and add tomatoes

Wash pumpkin and cut an 8″ circle around the top stem.  Remove top and set aside.  Take out seeds and loose fibers from inside the pumpkin.  Place pumpkin in shallow pan.  Spoon beef mixture into pumpkin and replace stem.  Brush outside of pumpkin with olive oil.  Bake at 325 degrees for 2 hours or until the pumpkin is tender.  Serve by scooping out a little pumpkin with each serving.  

This article was written by Paige Wray, USU Extension Assistant Professor, San Juan County Family Consumer Sciences/4-H

Looking for a hearty fall soup? Look no further, this spicy vegetable soup will hit the spot. Bonus: it’s vegan and gluten free!

No need to pull up Pinterest and search for the perfect “fall” soup recipe any longer–I have the perfect one for you here! With the weather being drizzly and cloudy, I decided I might as well embrace the fall-ness. So, I put on my new cardigan, lit my candle, put on some autumn tunes, and started creating this recipe.

Meet — Spicy Vegan Vegetable Soup. One taste and you guys are going to be best friends!  

There’s nothing better than a warming bowl of your favorite soup on a cold night. Not the kind of soup from a can, but the easy homemade kind that’s comforting and good for the soul, with leftovers to spare.

This recipe is actually incredibly healthy! One serving provides a significant amount of vegetables, which means many different vitamins and minerals. It’s spicy, it’s easy, it’s warm, and it is oh-so flavorful. You just can’t beat it!

Wanna know what’s even better? This tasty soup can be made in one pot! Less effort + less dishes + a whole lot of veggie action = one ridiculously good meal!

The spiciness level is bearable and won’t leave your mouth burning, but it’s enough heat to warm you up! Of course you can adjust it accordingly and omit the jalapeno or cayenne pepper if spicy isn’t your thing.  

When all the flavors combine, you are left with a super healthy meal chock full of plant protein from fresh veggies, black beans, plus a nice blend of spices to please your taste buds.

Spicy Vegan Vegetable Soup

Yields: 4 large bowls of soup, or six modest servings

Ingredients

• 2.5 tablespoons olive oil
• 1 onion, diced
• 1/4 of a jalapeño, finely diced (optional)
• 3 cloves of garlic, minced
• 1 bell pepper, any color, diced
• 1 zucchini, diced
• 1 sweet potato, diced
• 1 15 oz. cans of black beans, drained and rinsed
• 1 28 oz. can of diced tomatoes or 4 medium tomatoes
• 1 cup vegetable broth or water (or more as needed, depending on your consistency preference)
• avocado, for topping
• cilantro, for topping

Spice Blend

• 1/2 tablespoons chili powder
• 1 1/2 teaspoons cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon oregano
• 1/8 teaspoon cinnamon
• 1/2 teaspoon white sugar
• 1/2 teaspoon salt
• pepper, to taste
• 1/2 teaspoon unsweetened cocoa powder
• 1/8 teaspoon cayenne pepper*

Instructions

1. In a large pot, heat oil on medium heat and sauté onion, jalapeño, bell pepper, and sweet potato for about 7-9 minutes. Add garlic for about 2-3 minutes until fragrant. Add tomatoes, vegetable broth/water, and the spice blend. Bring to a boil and then reduce heat to simmer for 15 minutes or until the sweet potatoes are soft.

2. Add zucchini and black beans and cook for about 5 more minutes.

3. Top with avocado and cilantro.

*Optional, the cayenne pepper adds spice

This article was written by Marisa Christensen, Dietetic Intern,  and Jaqueline Neid-Avila, MDA, RDN, CD

Are you ready for a change in your vegetable menu? Give jicama a try (pronounced hic-uh-mah)! It’s  a delicious treat full of vitamin C and fiber and will add a crunch to your palate. We introduced jicama to the students in our after-school program. The youth loved it and shared it with their families.

A Food $ense (SNAP-Ed) Guide to Eating Fresh Fruits and Vegetables

Jicama is a crispy, sweet, mild, bulbous root vegetable that is light tan in color and shaped like a small pumpkin. Jicama’s flavor is similar to an apple or pear, but its texture more closely resembles a radish or turnip. Some jicama is grown in Texas and Florida, but it is typically grown in semitropical or tropical climates, such as Mexico and Central and South America. Other names for jicama include yam bean, Mexican water chestnut, Mexican potato, and Mexican turnip (Bender, 2016; Park & Han, 2015; Park, Lee, & Han, 2016; Ramos-de-la-Pena, Renard, Wicker, & Contreras-Esquivel, 2013; Stevenson, Jane, & Inglett, 2007).

Nutrition Highlights:

120 grams of fresh, raw jicama provides 45 calories and approximately 40 percent RDA of vitamin C. Jicama is an excellent source of dietary fiber providing 24 percent RDA and less than 1 percent fat. Jicama also contains small amounts of vitamin B complex, vitamin E, and potassium. In addition, Jicama contains healthy amounts of magnesium, copper, iron, manganese, and antioxidants. Jicama is 86-90 percent water (United States Department of Agriculture, 2016).

Jicama’s low glycemic load makes it an excellent snack for diabetics and dieters, or anyone watching their blood sugar and insulin (Park & Han, 2015; Park, Lee, & Han, 2016).

Availability:

Jicama is available year-round in most grocery stores. The market is flooded with jicama from Central America in the spring and summer.

Eating:

The most popular method of eating jicama is in raw form. It can be cut into small cubes, sticks, or slices, and can be shredded and added to snacks, salads, and salsas for added crispness. Jicama tends to absorb sauces without losing its crunch, making it an excellent addition to stir-fry and salsa. Jicama can also be cooked and is often combined with lime, lemon, cilantro, ginger, and chili powder. The skin of jicama is inedible (Neff, 2007).

Selecting:

When shopping for jicama, chose medium-sized, firm tubers with dry roots. Larger jicama can be eaten but tends to be dry, starchy, and less flavorful. Avoid blemishes, wrinkles, or soft spots (D’Sa, 2004).

Cleaning and Preparing:

Wash jicama and remove the outer peel and the slightly papery layer just under the skin with a sharp paring knife or vegetable peeler. Cutting the jicama in half, then in half again, makes it is easier to handle (Bender, 2016; D’Sa, 2004).

Storing:

Store uncut jicama in a cool, dry place uncovered for up to 3 weeks (similar to potatoes). The ideal temperature is 55-59 degrees. Storing at lower temperatures or in a moist area may cause discoloration and decay. Once jicama is cut or sliced, refrigerate covered for up to three weeks (D’Sa, 2004).

Some ideas for enjoying jicama include:

• Serve on vegetable trays along with carrots, celery, and other raw vegetables.
• Combine with fresh berries and other fruits to make a fruit salad with a crunch.
• Use in stir-fry, salads, or slaws.
• French fry – baked or deep fried.
• Peel, chop, and boil jicama for about 15 minutes until softened. Drain, mash, and season with butter, salt, and pepper.
• Bake at 375° for 45 minutes and top with sour cream and butter and sprinkle with fresh herbs, chili powder, or chopped chives.
• Mix shredded or finely diced jicama with pineapple and avocado to make a yummy salsa.
• Add to soups and stews.

Jicama Fruit Salad

From https://whatscooking.fns.usda.gov

Makes 7 servings

Ingredients:

• 3 cups jicama, sliced (small)
• 2 cups watermelon (cut into pieces)
• 1 mango
• 1 papaya (small)
• 1 lime
• 2 kiwi
• 1 tsp. lime or orange juice
• 1/4 tsp. salt
• 1/4 tsp. chili powder

Directions:

Wash, peel, and cut jicama into thin slices. Wash, peel, and cut the rest of the fruit into slices or medium-sized pieces.  On a large plate, arrange the fruit. Sprinkle the lime or orange juice over the fruit.  In a small bowl, mix the salt and chili powder. Sprinkle over the fruit and serve.  Refrigerate leftovers within 2 hours.

Jicama Fries

From  http://thehealthyadvocate.com/2012/08/30/jicama-fries/

Makes 4-6 servings

Ingredients:

• 1 lb. jicama, peeled
• 1 tbsp. coconut oil
• ¼ tsp. Himalayan salt
• ¼ tsp. paprika
• ground black pepper

Directions:

1. Slice peeled jicama into thin, matchstick-shaped fries.
2. Combine sliced jicama with coconut oil and spices.
3. Toss well to combine.
4. Evenly spread the fries on a cookie sheet and bake at 350 degrees for 25-30 minutes.

Jicama Chips

From http://www.doctoroz.com/videos/jicama-chips

Makes 4 servings

Ingredients:

• 3 whole jicamas
• chili powder (to taste)
• garlic powder (to taste)
• onion powder (to taste)
• salt (to taste)

Directions:  Preheat oven to 400 degrees.  Peel and slice jicama into thin slices. Spread out on top of parchment paper on a cookie sheet. Season to taste. Coat chips with cooking spray. Place in oven at 400 F for approximately 25-30 minutes or until crisp. Enjoy with your favorite low-calorie dip!

Lime, Cilantro, and Chili Infused Jicama Fries

From www.annaliisakapp.com

Makes 3-4 servings

Ingredients:

• 1 smaller jicama
• 1 Tbsp. lime juice
• 1 Tbsp. coconut oil
• ½ tsp. chili powder
• ½ tsp. dried cilantro
• ¼ tsp. fine sea salt

Directions:

Preheat oven to 375 F. Add coconut oil to a medium mixing bowl and put it in the oven to melt. It only takes about a minute, so don’t forget the bowl in there!

Add lime juice, chili powder, dried cilantro, and sea salt to coconut oil and mix together.

Peel jicama and cut into sticks about the size of a small french fry. Mix jicama in the coconut oil and spread onto a baking sheet lined with unbleached parchment paper. If you have a cookie rack, lay the jicama on it. If not, you will have to flip them halfway through the baking time.

Bake for 30 minutes. Flip once at 15 minutes if not using a cookie rack.

Tangy Jicama Slaw

From http://www.fruitsandveggiesmorematters.org/recipe/?iRID=829

Makes 8 servings

Ingredients:

• 1 medium red onion, finely chopped (1/4 cup)
• 1 ¼ tsp. salt
• 3 Tbsp. fresh lime juice
• 2 Tbsp. canola oil
• 2 tsp. sugar
• ¼  tsp. black pepper
• 2 ½ lbs. jicama, peeled and cut into julienne strips (10 cups)
• ⅓  cup finely chopped fresh cilantro

Directions:

Soak onion in 1 cup cold water with ½ tsp. salt for 15 minutes to make onion flavor milder.   Drain in a sieve, then rinse under cold water and pat dry.  Whisk together lime juice, oil, sugar, pepper, and remaining ¾ tsp. salt in a large bowl until combined well.  Add onion, jicama, cilantro, and salt to taste. Toss well.

This article was written by GaeLynn Peterson, USU Extension Assistant Professor, and Shannon Cromwell, USU Extension Assistant Professor

References:

Bender, A. G. (2016). Jicama: A new veggie for your cancer fighting diet. American Institute for Cancer Research. Retrieved from http://blog.aicr.org/2016/05/10/jicama-a-new-veggie-for-your-cancer-fighting-diet/.

D’Sa, E. M. (2004). Using and preserving jicama. National Center for Home Food Preservation. Retrieved from https://nchfp.uga.edu/publications/nchfp/factsheets/jicama.pdf.

Neff, C. (2007). Jicama. Retrieved from https://experiencelife.com/article/jicama/.

Park, C. J., & Han, J. S. (2015). Hypoglycemic effect of jicama (pachyrhizus erosus) extract on streptozotocin-induced diabetic mice. Preventive Nutrition & Food Science, 20(2), 88-93.

Park, C. J., Lee, H. A., & Han, J. S. (2016). Jicama (pachyrhizus erosus) extract increases sensitivity and regulates hepatic glucose in mice. Journal of Clinical Biochemistry and Nutrition, 58(1), 56-63.

Ramos-de-la-Pena, A. M., Renard, C., Wicker, L., & Contreras-Esquivel, J. C. (2013). Advances and perspectives of pachyrhizus spp. in food science and biotechnology. Trends in Food Science & Technology, 29, 44-54.

Stevenson, D. G., Jane, J., & Inglett, G. E. (2007). Characterization of jicama (Mexican potato) (pachyrhizus erosus) starch from taproots grown in USA and Mexico. Starch, 59, 132-140.

United States Department of Agriculture. (2016). Yambean (jicama), raw. (Basic Report: 11603). Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/3268.

October is in full swing, and that means pumpkin is everywhere! Don’t reserve pumpkin just for your baked goods and sweet treats, try these savory pumpkin recipes to get a taste of fall.

Pumpkin is low in calories. One-half cup of mashed pumpkin (without salt) has 24 calories, 0 grams (g) fat, 1 g protein, 6 g carbohydrate, 1 g fiber and 1 milligram sodium. Pumpkins are packed with nutrients, such as fiber and beta carotene. Our bodies use beta carotene to produce vitamin A. Pumpkins are also rich in potassium.

You can steam it, bake it, boil it, microwave it (if you put slits in it), and pressure cook it. Once cooked it can be mashed, pureed, cubed and stored in either the fridge or freezer in air tight containers. Mashed or pureed pumpkin (either fresh or canned) has many options for its use. Here are just a few: Muffins, biscuits, and quick breads with part whole wheat flour; soups, added to the sauce in mac and cheese; added to chili; make a smoothie; cheese balls; and add to hummus. Cubed and cooked pumpkin can be used with pasta, risotto, soups, salads, and casseroles.

Pumpkin Chili

(From Taste of Home)

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 medium sweet yellow pepper, chopped
• 3 garlic cloves, minced
• 2 cans (15 ounces each) black beans, rinsed and
  drained
• 1 can (15 ounces) solid-pack pumpkin
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 3 cups chicken broth
• 2-1/2 cups cubed cooked turkey
• 2 teaspoons dried parsley flakes
• 2 teaspoons chili powder
• 1-1/2 teaspoons ground cumin
• 1-1/2 teaspoons dried oregano
• 1/2 teaspoon salt

In a large skillet, heat oil over medium-high heat. Add onion and pepper; cook and stir until tender. Add garlic; cook 1 minute longer. Transfer to a 5-qt. slow cooker; stir in the next 10 ingredients. Cook, covered, on low 4-5 hours. If desired, cube avocado and thinly
slice green onions, and top when serving.

Yield: 10 servings

Quick and Easy Creamy Pumpkin Soup

(From NDSU Extension Service)

• 2 cups finely chopped onions
• 2 green onions, sliced thinly, tops included
• 1/2 cup finely chopped celery
• 1 green chili pepper, chopped
• 1/2 cup canola oil
• 3 (14.5-ounce) cans chicken broth, reduced sodium or
• 6 cups homemade chicken stock
• 1 (16-ounce) can solid pack pumpkin
• 1 bay leaf
• 1-1/2 teaspoons ground cumin
• 1 cup undiluted, evaporated skim milk
• Salt* and pepper to taste
• Parmesan cheese and fresh chopped parsley

In a 6-quart saucepan, sauté onions, green onions, celery and chili pepper in oil. Cook until onions begin to look translucent. Add broth, pumpkin, bay leaf,
and cumin. Bring to a boil. Reduce heat and simmer, uncovered for 20 minutes, stirring occasionally. Remove bay leaf. Add evaporated milk and cook over low heat 5 minutes. Do not boil. Taste and adjust seasoning, if necessary. Add 1/2 teaspoon salt and 1/2
teaspoon black pepper, if desired. Transfer hot soup to pumpkin tureen. Garnish with grated Parmesan cheese and chopped parsley. Serve hot.

*Canned chicken broth and canned pumpkin may contain added salt. Taste the finished soup before adding salt, as additional salt may not be needed.

This article was written by Teresa C. Hunsaker, USU Extension, Weber County, Family and Consumer Sciences Education

Try these simple directions to achieve perfectly roasted and flavorful veggies.

Fall is upon us and so is the abundance of the harvest.  Are you looking for a fast, easy and yummy way to prepare those vegetables?  Roasting them is a great way to add some pizazz to your next meal.  Not only is roasting vegetables delicious, but it is very healthy as well.

Combining vegetables that have similar roasting times is an easy way to create a delicious, evenly cooked vegetarian side or main dish. You can also combine foods with varied roasting times – just add the faster-cooking vegetables to the oven later or pre-cook hard root vegetables on the stove top.

Easy Instructions:

• Set oven temp to 450 F.  High heat is necessary for the vegetables to brown and caramelize by the time they are completely done.
• Cut vegetables into similar-sized pieces.
• For every 2 pounds of vegetables, toss with 1 T. olive oil and seasonings (such as salt, pepper, garlic, rosemary, thyme or sage).
• Line baking sheet with either parchment paper or aluminum foil.
• Spread vegetables on baking sheet in a single layer with space between pieces.
• Roast each vegetable variety separately or combine them.
• Use roasted vegetables as a side dish, on a sandwich or Panini, on a tortilla, in soups or over brown rice or whole grain pasta.

Approximate cooking times for various vegetables:

10 to 15 minutes:  asparagus, bell peppers, broccoli, buttercup squash, yellow and zucchini squash, garlic, leeks, okra, tomatillos, radishes

15 to 20 minutes:  Brussels sprouts, carrots, cherry tomatoes, green beans, mushrooms, parsnips

20 to 30 minutes:  baby artichokes, baby carrots, cauliflower, onion, corn on the cob, eggplant, kohlrabi, plum tomatoes, sweet peppers, sweet potatoes, turnips

30 to 40 minutes: butternut squash, baking potatoes, rutabagas, new potatoes, celery

50 to 60 minutes: acorn squash, beets

This article was written by Patricia Mathis, USU Extension 4-H and Family and Consumer Sciences Educator in Wasatch County

Try this salad as an alternative to eating corn-on-the-cob, using fresh or frozen corn.

Mexican Street Corn Salad

Ingredients:

• 4-5 cobs fresh corn or (1) 16 oz. bag frozen corn
• 2 tablespoons olive oil
• 3 tablespoons olive oil mayonnaise
• 4 oz. Cotija or parmesan cheese
• 2 tablespoons lime juice
• 1/2 jalapeno pepper, finely chopped
• 1/4 cup fresh cilantro, finely chopped
• 2 tablespoons red onion, finely chopped
• 2 cloves garlic, minced
• 1/2 teaspoon chili powder
• Salt and pepper to taste

Directions:

1. Heat oil in skillet over medium heat.  Add corn (if using fresh corn on the cob, boil for several minutes and then cut kernels off the cob first) and cook until the corn starts to brown.  Stir occasionally.
   
2. While the corn is cooking, mix together the remaining ingredients in a medium bowl. When corn is lightly browned, gently fold it in with other ingredients.
3. Serve warm.  Enjoy!

This article was written by Patricia Mathis, USU Extension 4-H and Family and Consumer Sciences Educator in Wasatch County

Celebrate Family Mealtime Month and prepare one of these quick, healthy lettuce wrap ideas for your next family dinner.

As you are probably aware, lettuce wraps are trending right now in the food department. They are fun, easy, and most of all, delicious. Even kids have a fun time eating their veggies with wraps. There are many types of lettuce you can use to change things up a bit. Here are some ideas that may be just the ticket for your next quick, easy and nutritious dinner:

Chicken Club Wrap

Bacon bits, cooked shredded chicken (can use leftover grilled chicken too), chopped tomatoes, avocados and ranch dressing (I make my own with buttermilk and reduced fat mayo).

Quinoa Basil Wrap

Fresh basil leaves, grated Parmesan cheese, lemon juice, olive oil, 4 cloves garlic, minced, 1/4 teaspoon ground black pepper, 2 cups cooked quinoa, 1 15-ounce can no-salt-added red kidney beans, rinsed and drained.

Taco Wrap

You guessed it…use the lettuce as the shell…the rest is taco meat, cheese, sour cream, salsa, etc. Whatever your favorite taco fillings are, they are perfect in a lettuce wrap!

Tasty Tuna Wrap

Make tuna salad as you like it. I like to make the dressing with plain Greek yogurt, mustard and lemon pepper seasoning. Add shredded carrots, chopped celery, and diced green onion. Chopped apple or sliced grapes are also a nice addition. You can also use chicken or hard boiled eggs to change up your salad filling.

Cheeseburger Wrap

Brown ground beef, add chopped onion and seasoned salt to taste. Melt cheddar cheese on top, place in lettuce and top with tomatoes, pickles, ketchup and other cheeseburger favorites.

Hawaiian Pineapple Wrap

Place sliced ham, cheese, and pineapple chunks inside lettuce. Top with chopped celery and chopped green onions. Drizzle with your favorite teriyaki sauce.

Asian Shredded Pork

Place cooked shredded pork, chopped water chestnuts, chopped celery, chopped green onion, shredded carrots and teriyaki glaze in a lettuce leaf.  Enjoy!  We also like sesame seeds, coconut and drained, crushed pineapple on ours.

There are so many other ideas, from a Greek/Mediterranean twist, to a smoked salmon filling, to a Thai with peanut sauce filling. The sky’s the limit! Wraps are fun to experiment with, and are a great way to stretch leftover meat. Whole cooked grains like cracked wheat, barley and brown rice also make a great addition. Or what about couscous?  Have fun!

This article was written by Teresa Hunsaker, USU Extension family and consumer sciences educator, Weber County

Do you have more zucchini than you know what to do with? Give these recipes a try!

I’ve never met anyone who has too little zucchini. It is easy to grow…and grow it does! Zucchini is a healthy vegetable — with a surprisingly high amount of vitamin C. Other than making your basic zucchini bread or once again making fried zucchini for the millionth time, there are many other fun ways to use it.

Home Canning

Although it is NOT recommended to can cubed or sliced zucchini (or other summer squash), there are tested zucchini canning recipes. Safe recipes are available for zucchini-pineapple and pickled bread-and-butter zucchini. The added acid in these recipes helps make them safe.

Check out the fact sheet “Preserving the Harvest: Zucchini”

Freezing

Shredded zucchini freezes beautifully and can be pulled out year-round to make up a yummy chocolate zucchini cake!

For directions on how to freeze zucchini go here.

Want the yummy chocolate zucchini cake recipe too? Try this one. 

Drying

Few people think about it – but zucchini actually dries quite nicely.

Choose young, slender zucchini. (Those huge overgrown zucchini won’t be very tasty once you dry them). Cut into ¼-inch slices, and dry at 125 F until brittle. Dried zucchini works nicely in soups and casseroles.

Squash Blossoms

What? Eat the blossoms? You bet! They are edible and quite tasty either raw or cooked. Cut the blossoms midday when the petals are open, and leave a bit of stem. Rinse blossoms and put them in ice water until ready to use. You will want to use the blossoms up within 4-6 hours.

Squash Blossom Frittata

• 3-4 zucchini blossoms
• 1-2 baby squash
• 4 eggs
• Dash of milk
• 2 green onions
• Asiago cheese
• Chopped parsley and snipped chives (optional)
• Salt and pepper to taste

Pick 3 to 4 blossoms per person and 1 or 2 baby yellow or green summer squash. Rinse blossoms well and drain on paper towels. Beat 4 eggs with a little milk. Add fresh chopped parsley and snipped chives, if desired. Add salt and pepper to taste. In a non-stick pan, sauté a little butter and cook 2 green onions and thinly sliced baby squash just until soft. Then quickly sauté the blossoms for about 30 seconds and remove from pan. Pour egg mix into pan, sprinkle and arrange the onions, squash and blossoms on top and cook over low-to-medium heat until almost set. Sprinkle with Asiago cheese and put under the broiler until lightly puffed and browned.

So — do you have some new ideas? I hope so! However, if you are still on the hunt for a great zucchini bread recipe, check this one out. Included are helpful step-by-step directions and tips.

This article was written by Darlene Christensen, USU Extension associate professor, 435-277-2406, darlene.christensen@usu.edu

References:

https://snaped.fns.usda.gov/seasonal-produce-guide/summer-squash

https://extension.illinois.edu/veggies/ssquash.cfm

Farmers markets: we’ve told you where to find them, why to shop them, and how to meal plan around what you find there. Many have special events and activities to help create a community around the farmers market. At the USU Botanical Center Farmers Market, there is a children’s activity each week, and some sort of free, special event. Some weeks they have Aggie Ice Cream tasting, other weeks a cooking demonstration. This week, on August 31, they’ll be having a salsa showdown. Check it out Thursday— you can bring your best salsa to enter, or just come and sample the different entries. Can’t come on Thursday? Use those garden fresh tomatoes and try one of these recipes from the 2016 Salsa Showdown.

Fresh Tomato Salsa

Recipe by Shawn Olsen

Ingredients:

• 6-8 ripe tomatoes, diced (approximately 5 cups)
• 1 cucumber, diced
• 1 Anaheim or Big Jim pepper
• 1/2 cup diced onion
• 1/3 cup cilantro, chopped
• 4 tablespoons vinegar
• Up to 1/4 cup salsa seasoning mix (Mrs. Wages or Ball Fiesta Salsa)

Directions:

In a large bowl, combine diced tomato and cucumber. Remove seeds from pepper, and chop finely. Add pepper, onion, cilantro and vinegar to tomato and cucumber, and mix well. Add salsa seasoning, to taste. Start with a small amount of seasoning, taste salsa, and add more if desired. Store in refrigerator.

Fresh Peach-Mango Medley Salsa

Recipe by Shelley Ekman

Ingredients:

• 1 cup diced peaches, skin removed
• 1 cup diced mango, skin removed
• 1 cup diced red onion
• 1 cup diced Sweet 100 cherry tomatoes
• 1 cup diced Berns yellow pear tomatoes
• 3 bell peppers, seeded and diced (red, yellow, and orange)
• 3 jalapeno peppers, seeded and diced
• 1/3 cup cilantro, chopped
• 5 cloves garlic, pressed or minced
• 1/2 teaspoon sea salt
• 1/2 cup apple cider vinegar
• 1/4 cup lime juice

Directions:

Place all diced fruit, vegetables and cilantro in a large bowl. In a small bowl, combine remaining ingredients with a whisk, and pour over salsa. Stir to combine, and adjust seasoning and vinegar to taste. Store in refrigerator.