Summertime produce Fresh from the farm

BETH Stefura

Ohio State University Extension Educator

Summer arrives and our dinner tables move outside, gardens and markets overflow with abundance, and baskets filled with zucchini, cucumbers and summer squash grown by co-workers appear in Mahoning Valley lunchrooms with a sign that reads, “Enjoy.”

Currently in season locally are beans, blackberries, blueberries, cabbage, corn, cucumbers, eggplant, lima beans, onions, peaches, peppers, potatoes, radishes, raspberries, tomatoes and zucchini.

Purchasing local foods in season ensures foods that are recently harvested and contain more nutrition than foods that are picked, stored and shipped.

The instant a zucchini is picked, the breakdown begins. This is why when fresh local food is purchased, it is a better-quality food.

This month’s Simply in Season feature includes blackberries, beans, blueberries, peaches and zucchini.

Blackberries are high in Vitamins C and K. They also are high in antioxidants and fiber.

Choose blackberries that are firm, plump and richly colored. All berries should be dry with no signs of juice leaking out. Avoid containers with stains on them. Berries will not ripen after picking. Remove any berries that appear over ripe.

Refrigerate up to 2 days. Do not wash berries until just before serving. Wash gently and drain well on paper towels.

Blackberries are delicious as snacks, over cereal or yogurt and blended into smoothies. Use in salads, baked goods, frozen desserts, jams and vinaigrettes. Blackberries pair well with apples. Enjoy a cup of fresh blackberries with dinner as a delicious treat.

Beans contain Vitamins A, C and K, folate and fiber.

Choose crisp, firm, brightly colored beans that snap easily. Thinner beans are usually more tender and sweeter.

Refrigerate beans no more than a few days in a loosely sealed plastic bag. Wash beans before using them. Snap off the ends of pods by hand or trim with a knife. Some beans have strings that need to be removed before cooking.

Steam or boil beans about 5 minutes. Eat fresh raw green beans plain or dress cooked beans with butter, lemon, saut ed onions or mushrooms, parmesan cheese, ham or cooked bacon.

Blueberries are high in Vitamins C and K. They are high in antioxidants and fiber.

Purchase firm, plump, richly colored berries with no soft spots or discolorations. All berries should be dry with no mold or signs of juice leaking on the container. They will not ripen after picking.

Blueberries will last up to 10 days in the refrigerator, covered and kept dry. Just before using, wash and drain well.

Raw blueberries are delicious plain or added to salad, smoothies, over yogurt, cereal or ice cream. They are also used in muffins, pies, cobblers, and jams.

Peaches contain Vitamin A and K and fiber.

Fruit should be fragrant and soft but not mushy. Skin near the stern should be yellow or cream-colored; if it’s green the peach was picked too early.

Store in a cool place. Do not refrigerate. Handle gently. Wash before eating.

Slice around the seam and twist the two halves apart. Remove the pit by lifting or cutting it out. Pull skin off with a thin-bladed knife if desired. Slice or chop.

There are a variety of used for peaches, including grilled, cobblers, pies, muffins or salsa.

Zucchini contain Vitamins B6, C and riboflavin.

Choose young tender squash, small to medium in size with shiny, taut skin. Avoid any with soft spots or scarring.

Refrigerate in a plastic bag for up to 1 week. When ready to use, wash and trim the ends. No need to peel if young and tender. Saut thin half-moons of zucchini and yellow squash in olive oil and garlic and serve as a side dish or toss with pasta. Use in salads, baked goods or stuffed as an entr e.