Market bounty: it's peak season at your local farmers' market

Better Nutrition, August, 2005 by Greg Wenger

August is the most irresistible month at farmstands and green markets, where a bounty of ripe fruits and vegetables await you. It's the perfect time to experiment with fresh flavors and new recipes, like the five delicious ones on the next page.

nectarine-cherry
compote

Serves 4

cup water

  2 oz. fresh orange juice
  1 oz. fresh lime juice
  1 oz. fresh lemon juice
1/4 cup organic brown sugar
  4 nectarines
1/2 lb. cherries
  4 fresh mint sprigs for garnish
  8 oz. plain or vanilla yogurt, optional

1. Put water, all juices and brown sugar
in medium saucepan. Mix well; let sit.

2. Slice nectarines in half, then twist
them off the pit. Cut each half into
3 or 4 wedges, and set aside. Reserve
4 cherries for garnish. Cut remaining
cherries in half, remove pits; set aside.

3. Bring juice mixture to a boil over
medium heat. Add fruit, and cook,
stirring gently, just until fruit is warm.
Remove from heat.

4. To serve, divide yogurt among 4
dessert bowls, swirl in warm fruit,
garnish with reserved cherries and
fresh mint sprigs.

PER SERVING: 328 CAL; 4G PROT; 1G
TOTAL FAT (0G SAT. FAT); 82G CARB; 0MG
CHOL; 15MG SOD; 6G FIBER; 3IG SUGARS

snow pea and
sesame salad

Serves 8

  1 lb. snow peas
  1 cup bean sprouts
1/2 cup shredded carrots
1/2 cup soy sauce
1/2 cup water
  1 oz. fresh lemon juice
  1 Tbs. toasted sesame seeds
  1 Tbs. minced garlic

1. Remove snow pea stems, pulling
them away from pods. Place snow peas,
bean sprouts and carrots in stainless
steel or glass bowl. Whisk together
remaining ingredients, pour over
vegetables and toss well. Refrigerate

1 hour or longer.

2. Just before serving, toss again.

PER SERVING: 48 CAL; 3G PROT; 1G TOTAL
FAT (0G SAT. FAT); 8G CARB; 0MG CHOL;
578MG SOD; 2G FIBER; 3G SUGARS

swiss chard
with leeks

Serves 4

  4 cups Swiss chard
  1 cup leeks
  1 Tbs. virgin olive oil
  1 Tbs. minced garlic
1/2 tsp. salt
1/4 tsp. black pepper

1. Cut Swiss chard into large dice, and
set aside. Cut leeks in half, rinse out
any dirt or sand inside, and cut into
1/2-inch slices; set aside.

2. Put olive oil in wok or large nonstick
saute pan, and heat over high heat.
Add garlic and leeks, and saute 1 1/2
minutes. Add Swiss chard, and saute
2 more minutes, or just until it wilts.
Season to taste with salt and pepper.

PER SERVING: 77 CAL; 4G PROT; 4G TOTAL
FAT (0G SAT. FAT); 10G CARB; 0MG CHOL;
1082MG SOD; 4G FIBER; 2G SUGARS

tomatoes and
cucumbers with
garden herbs

Serves 4

1/2 lb. Roma tomatoes
1/2 lb. yellow tomatoes
1/2 lb. cucumbers
  1 Tbs. fresh basil
  1 Tbs. fresh oregano
  1 Tbs. fresh chives
  1 Tbs. fresh thyme
  2 Tbs. extra virgin olive oil
  1 tsp. salt
1/2 tsp. black pepper

1. Chop tomatoes and cucumbers
into large dice. Finely chop all
herbs. Place in large bowl, mix
in all other ingredients and
chill at least 1 hour.

2. Remove from refrigerator, and
taste. Adjust seasoning if needed,.
and serve.

PER SERVING: 93 CAL; 2G PROT; 7G
TOTAL FAT (1G SAT. FAT); 7G CARB;
0MG CHOL; 600MG SOD; 2G FIBER;
2G SUGARS

zucchini-pistachio
bread

Serves 8

1/2 cup brown sugar
1/2 tsp. cinnamon
1/2 tsp. mace
1/2 tsp. salt
1/2 tsp. baking soda
1/4 tsp. baking powder
3/4 cup all-purpose flour
3/4 cup whole wheat flour
  1 cup shredded zucchini
1/4 cup vegetable oil
  1 large egg
1/2 cup granulated sugar
3/4 cup pistachios

1. Preheat oven to 350F. Lightly coat
1 large or 3 small loaf pans with
vegetable oil or with nonstick cooking
spray. Put brown sugar, cinnamon,
mace, salt, baking soda, baking powder,
and flours in large bowl, and mix well.

2. Combine zucchini, oil, egg and
sugar in second large bowl. Stir in dry
ingredients, add pistachios and mix well.

3. Fill loaf pan(s) about 2/3 full. Bake
50 to 55 minutes in large pan, or 25 to
30 minutes in small pans. Check for
doneness by inserting toothpick into
centers; it should come out clean.

PER SERVING: 322 CAL; 6G PROT; 13G
TOTAL FAT (1G SAT. FAT); 47G CARB; 31MG
CHOL; 313MG SOD; 2G FIBER; 27G SUGARS

chef's tips

fruit compotes

Warm juicy compotes are delicious served plain or swirled into yogurt---but don't stop there. They're also great over sorbet or inside crepes.

young zucchini

When picking veggies, choose smaller zucchini; they are younger and sweeter than their larger siblings.

fresh chard

There are many types of Swiss chard: red, white and a mix called bright lights; all can be used in the recipe here. Saute chard very fast or it will turn black, then serve it right away. For a simple, satisfying dish, serve the chard-leeks mixture over brown rice.