Enjoy your garden of goodness

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Gardens are blossoming, farmers markets are booming and produce stands are popping up. As a dietitian, this is the one time of year I seem to have no trouble getting people to eat more fruits and vegetables. Three vegetables are ripening quickly right now, so you definitely want to include these in your diet: Zucchini Pick (or buy) zucchini when firm and small. Their skin should be glossy. Zucchini should be stored in the refrigerator. It can be kept for up to a week in a perforated plastic bag, but don't wash until ready to use. Zucchini can be prepared many ways, including stir-frying, grilling, steaming, mashing, and frying. Here are some quick and healthy recipes to help make the most of garden beauties. Crockpot creole zucchini 2 pounds zucchini (4 cups) 1 small chopped green pepper 1 small chopped onion 1 clove minced garlic 1 tsp. salt 1/4 tsp. pepper 4 peeled and chopped tomatoes 2 tbsp. parsley Cut zucchini into 1/4 -inch slices. In slow-cooking pot, combine zucchini with green pepper, onion, garlic, salt and pepper. Top with chopped tomatoes. Cover and cook on high two hours or until tender. Sprinkle with chopped parsley. Makes seven servings. Per serving: 41 calories, 0.4 g fat, 0 mg cholesterol, 350 mg sodium, 8.8 g carbs, 2.7 g fiber, 4.8 g sugar, 2.5 g protein Yellow squash Like zucchini, yellow squash will vine and proliferate. Harvest when they are small and tender, yet firm. Squash should be refrigerated in a perforated plastic bag for up to 5 days. Both yellow squash and zucchini contain vitamin C, vitamin A, manganese, riboflavin and folate. Summer vegetables in parchment paper 2 medium zucchini, sliced into 1/4-inch rounds 2 summer squash, sliced into 1/4-inch rounds 3 medium plum tomatoes, cut into 1-inch chunks 1/2 onion, thinly sliced 1 tablespoon chopped fresh basil 1/2 teaspoon fresh oregano 1/2 cup crumbled feta cheese 1 tablespoon olive oil 1/4 teaspoon salt Freshly ground black pepper Preheat oven to 425 degrees. Combine all ingredients in a bowl and gently mix. Fold four 15-inch square pieces of parchment paper in half; cut into heart shapes. Unfold and place vegetables on one side of each sheet next to fold. Fold and tightly seal the edges with narrow folds. Place packets on a baking sheet and bake 15 minutes. Remove packets from oven and transfer to individual serving plates. Cut open packets and serve. Serves 4. Per serving: 120 calories, 8 g fat, 15 mg cholesterol, 5 g protein, 9 g carbs, 3 g fiber, 370 mg sodium Tomatoes There are thousands of tomato varieties. The most common are Roma, Cherry and Beefsteak. Select ones that are round, full and heavy for their size, with no bruises or blemishes. Choose tomatoes with rich color. Store tomatoes at room temperature and out of direct sunlight. They will stay fresh for about a week. If they begin to overripen, place them in the refrigerator, and they will keep for 1 or 2 days. Remove them from the refrigerator 30 minutes before using to help them regain flavor. Tomatoes are an excellent source of vitamins C, A, and K and also are high in potassium, fiber and other nutrients. Tomatoes also contain lycopene, an antioxidant shown to protective against many types of cancer. Grilled tomatoes marinated in basil vinaigrette (Printed from Relishmag.com) 1/4 cup extra virgin olive oil 2 tablespoons red wine vinegar 1 tablespoon finely chopped fresh basil 3 bay leaves 2 garlic cloves, minced 1/4 teaspoon salt 6 tomatoes, halved horizontally Nonstick spray Preheat broiler or grill. Combine olive oil, vinegar, basil, bay leaves, garlic and salt in a medium bowl. Stir until well combined. Place tomato halves cut sides down directly on greased broiler pan or grill rack. Broil until they start to char and blister, about 4 minutes. Using tongs or a spatula and spoon, carefully turn tomatoes over and broil or grill 2 minutes more. Remove cooked tomatoes from heat and place cut sides up in the dish with oil and vinegar mixture. Spoon some of the mixture over tomatoes. Set aside to marinate at least 1 hour, or cover and refrigerate up to 5 days. Serve at room temperature. Serves 6. Per serving: 80 calories, 5 g fat, 1 g protein, 7 g carbs, 1 g fiber, 55 mg sodium