Story originally printed in the La Crosse Tribune or online at www.lacrossetribune.com
Published - Sunday, September 07, 2008
500 Club: Weekly veggie delivery inspires fresh recipes
What a fun summer we are having in the kitchen.
My husband and I are first-time participants in a local Community Supported Agriculture program and it has been absolutely wonderful. The excitement grows each week as we anticipate what new finds will be in the vegetable box on Friday.
We both grew up in families that enjoyed gardening and had large gardens and much produce each yea
r. We have tried container gardening because we don’t have the space for a garden but have found that the variety is limited. Our decision to become involved with CSA was the right one. The produce we receive each week is certified organic, high quality, f
arm fresh, handled with great care and is locally grown.
It is important to us to support our local economy and keep our dollars in the Coulee Region. We also want to support organic agriculture and know where and how our food is grown. We find we are eat
ing even healthier meals and are more creative and adventurous with new food items and recipes. My husband can’t believe how many different vegetables he is trying.
With our first delivery being in May and the last one not until the end of the year, we cer
tainly are connecting to the growing season through food. The early season brought parsnips, asparagus, green garlic, Egyptian walking onions, chives and red bok choi. This past week included petite green beans, yellow onions, eggplant, green bell and Ital
ia peppers, summer squash, zucchini, cucumbers, tomatoes, tomatillo salsa pack, green-top red beets and garlic. The weekly newsletters provide recipes and specific ideas for care and preparation of each item. Plus, it is also great fun to experiment.
This
week, we have been looking for new zucchini recipes. Zucchini is packed with nutrients including vitamins C and A, potassium, folate and fiber. These nutrients contribute to a healthy heart by decreasing the risk of stroke, reducing high blood pressure and
lowering cholesterol. One can get maximum benefits by eating either raw or cooked zucchini, and feel free to eat the skin — it’s edible. Grilled zucchini, zucchini soup and zucchini bread are great, but why not try one of the following recipes? Happy cook
ing.
For more information on CSAs, call Vicki Miller, local foods task force leader, at (608) 786-0338 or e-mail vicki@vsm5.com.
Layered Zucchini
4 cups water
6 cups sliced zucchini (about 3 medium)
1 pound lean ground round
2 garlic cloves, minced
2 cups spaghetti sauce
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
2 cups fat-free cottage cheese
1 tablespoon dried parsley
2 large eggs, lightly beaten
Cooking spray
1/2 cup dried bread crumbs, divided
1-3/4 cups (31/2 ounces) shredded part-skim mozzarella cheese, divided
Preheat oven to 350 degrees. Bring the water to a boil in a large saucepan. Add zucchini; cook 3 minutes or until crisp-tender. Drain and cool. Place the beef and garlic in a large nonstick skillet ove
r medium-high heat. Cook until browned, stirring to crumble. Stir in the spaghetti sauce, salt, basil and oregano; cook for one minute. Remove from heat. Combine the cottage cheese, parsley and eggs in a medium bowl.
Arrange zucchini slices in a shallow 3-
quart casserole coated with cooking spray. Sprinkle the zucchini with half of the bread crumbs. Spread half of cottage cheese mixture over bread crumbs; cover with half of the meat mixture and 1 cup mozzarella. Repeat the layers with the remaining breadcru
mbs, cottage cheese mixture, and meat mixture; reserve the remaining mozzarella. Bake at 350 degrees for 40 minutes.
Sprinkle with remaining mozzarella, and bake an additional 5 minutes or until cheese melts.
Makes 10 servings.
Nutritional information: 210
calories, 7.1 grams fat (3 grams saturated, 2.8 grams monounsaturated, 0.5 grams polyunsaturated), 69 milligrams cholesterol, 153 milligrams calcium, 14.8 grams carbohydrate, 554 milligrams sodium, 20.9 grams protein, 2.3 grams fiber.
Source: Cooking Light
Squash and Pepper Skillet
1 medium onion, thinly sliced
1 tablespoon olive oil
5 medium zucchini, sliced
3 medium yellow summer squash, sliced
1 small sweet red or green pepper, julienned
1 garlic clove, minced
Salt and pepper to taste
In a skillet, sauté onion in oil until tender. Add vegetables and garlic; stir-fry for
12 to 15 minutes or until tender-crisp. Season with salt and pepper.
Makes 8 servings.
Nutritional information per serving (prepared without salt): 53 calories, 2 grams fat,
0 milligrams cholesterol, 8 grams carbohydrate, 7 milligrams sodium, 3 grams protein, 3 grams fiber.
Source: Taste of Home
Marla H. Withey is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordina
ted by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.
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