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Summer sports, travel, picnics, and entertaining…you’d better stay hydrated!

What’s to drink?  Table365 has the answer for you:

5 Summer Sippers (without alcohol)

1.  Infused Water. (cucumber, berry, citrus, herbal).  The healthiest option, always.

2.  Strawberry Basil Iced Tea.  This delicious drink takes a few steps in preparation, but it’s a crowd pleaser!

3.  Watermelon Mint Lemonade.  Blending this lemonade makes it extra refreshing.

4.  Mango Lassi.  A creamy mango, yogurt smoothie that can be made with fresh or frozen mango.

5.  Banana “Milkshake”.  A variation on a smoothie, made with bananas and milk, instead of ice cream.

Cheers!

Kimberly’s Watermelon and Mint Lemonade

• 4 cups seedless watermelon, chunks
• 1 1/2 cups lemonade
• 1/2 cup fresh mint leaves

Blend all ingredients together, serve over ice (For the grownups – you can add 1/2 cup of vodka or tequila for a summer cocktail.)

It’s time for our annual Summer Squash Spree – a celebration of all the delicious dishes that feature zucchini, yellow crookneck, and pattypan squash.  Summer squash are relatively inexpensive, quick to prepare, and have a sweet, popular flavor.

Preparing:  Summer squash is picked when the vegetables have not fully matured.  When they are “young,” they are wonderfully sweet and delicious, and you don’t need to do much to them other than a quick sauté with olive oil, garlic, and onion.

Storing: If you don’t eat them immediately, store them in a plastic bag in the refrigerator with as much air pressed out of the bag as possible and they will last 3-5 days.

Feeding Your Family with Summer Squash:

• Grill, either on kabobs or sliced into thick strips.
• Cube squash and add to spaghetti sauce with the other vegetables (mushrooms, carrots, onion, garlic, etc.).
• Grate and use in muffins or quick-breads, even pancakes or fritters.  When you have extra zucchini on hand, freeze grated zucchini or squash to use later for baking.
• Stuff and bake.  This works really well with zucchini.  Hollow out halves to create zucchini “boats”, coat with olive oil, season with salt and pepper and roast until tender (about 10 minutes).  Fill the roasted boats with any stuffing mixture that you want.  One mixture we really like is sausage sautéed with onion, garlic, and the insides from the zucchini you hollowed out. Cooked grains like quinoa can also be added.  After filling the boats, top with grated parmesan or cheddar cheese (and bread crumbs if you want), and broil until the cheese is melted.
• Create “ribbons” of squash with a vegetable peeler.  Dress with a vinaigrette for a fresh summer salad.
• Cut into coins or long slices to layer into a meat or vegetable lasagna.
• Sauté cubed or sliced summer squash in olive oil.  When it is almost cooked, add fresh corn (sliced off the ear) or frozen kernels along with minced garlic.  Continue to sauté for a few minutes, and you’ll have a fast and savory side dish.  Add parmesan, or goat cheese, for variations.
• Serve raw, cut either in coins, or spears and serve on a veggie platter, or with a dip or hummus.
• Add to soup, stew, and chili.  Hot and cold soups are enhanced with cubed or pureed zucchini.  See recipe below for a creamy zucchini soup that is so easy and delicious that you’ll want it in regular rotation in your summer menus.

Zucchini Soup from Connie Miller 

• 1 cup yellow onion, chopped
• 2 garlic cloves, minced
• 2 tablespoons avocado oil, olive oil, or butter
• 4 medium (6 cups) zucchini, chopped
• 3 1/2 cups chicken stock
• 2 cups milk
• freshly ground black pepper
• coarse salt

1.  Sauté onion and garlic in oil or butter, until softened and lightly browned.  2.  Add chopped zucchini to onion and garlic and stir.  Add chicken stock and simmer until the zucchini is very soft, 15-20 minutes.  3.  Use immersion blender (or cool and put in regular blender) and blend until smooth.  4.  Pour soup back into pot, add milk and heat until warm (do not bring to a boil).  Season with freshly ground pepper and salt to taste.  Soup can also be served chilled.

Zucchini soup can be garnished with crostini, croutons, grated cheese, fresh herbs (dill, basil, cilantro), edible flowers.

Enjoy!

Last week, a Table365 reader mentioned that she has cut wheat out of her diet, but, is still having a hard time coming up with gluten-free (GF) lunches. It’s hard to get out of the routine of sandwiches, pizza slices, burritos, and pasta.  Since I’ve been eating gluten-free for the last two years, I’ve spent a lot of time and thought working on good options. The good news is, that I’ve added more vegetables, salads, and fruit to my lunches now that I can’t count on the other staples to fill me up.  Preparing gluten-free meals for yourself, or others, can usually be accomplished by thinking outside the wrapper (bread, crust, tortilla, and noodles). Sandwiches can be wrapped with greens, or served on the filling.  Pizza and pasta can be deconstructed and the ingredients served as a protein plate or antipasto plate (cheese, proteins, vegetables). Burrito ingredients can be served without the tortilla in a bowl. Eggs can be prepared with an almost endless combination of ingredients for a variety of flavors and styles. And of course, the luncheon standard, a hearty green salad, can be created to accommodate seasonal fresh produce; leftovers; almost any and all protein from nuts to seafood, poultry to cheese; and a wide variety of dressings.  Have fun thinking outside the bun!

1. Tuna Salad served with tomato and avocado slices.  Make it extra fancy by serving a scoop of tuna salad in a seeded half of tomato, or avocado.  Sprinkle with fresh or dried dill and a lemon wedge.
2. Wrap it Up.  Make a sandwich or a hamburger, turkey burger, or veggie burger in a lettuce wrap.  Check out our ideas for wraps here.
3. Protein Plate.  Hard boiled egg, sliced apple, cheese slices, gluten-free crackers or chips (Food Should Taste Good chips are fantastic), almonds or other nuts.
4. Rice and Beans Bowl.  Top brown rice with black beans, salsa or pico de gallo, and diced avocado.
5. Eggs.  Eggs are a wonderful base for vegetables, proteins, and the classic pairing -potatoes.  Make a frittata, skillet hash, omelette, Spanish tortilla or huevos rancheros.

Let’s do lunch!

Gazpacho is one of the most magnificent summer dishes.  It’s packed with healthy ingredients; it’s as easy to make as running the blender; and it’s a delicious cold dish for a hot summer afternoon or evening.  I decided that I wanted to take gazpacho on a picnic, so I poured it into canning jars and packed it in the cool box.  I packed the garnishes in separate jars, and passed them around at the dinner.  It was a hit and an easy way to serve soup from a cooler.

Easy to make ahead, gazpacho and Spanish Tortilla are perfect to pack for a picnic, or to serve at home on a hot night when you don’t want to be in the kitchen.

Buen provecho!

Sharon’s Gazpacho Andaluz, inspired from Culinaria Spain

• Generous 1 pound ripe tomatoes, skinned, and chopped
• 1 cucumber, peeled, seeded, and chopped (or a seedless cucumber like English cucumber)
• 1 bell pepper, seeded and chopped
• 2-3 cloves of garlic, peeled
• 2/3 cup olive oil
• 1 teaspoon coarse salt
• 2-3 tablespoons red wine vinegar or sherry vinegar (use the best quality available)

To garnish:

• Cubes of white bread
• Bell pepper, diced up small
• Diced onion
• Cubes of ham
• Peeled, seeded cucumber, diced
• Hard-cooked egg, diced

Put the tomatoes, cucumber, bell pepper, and garlic in a blender, start blending and then slowly pour in the oil and puree the whole mixture. Season with salt and vinegar.  Place the gazpacho in the refrigerator for a minimum of 1 hour.  Serve it very cold with a selection of finely diced garnishes for the top.

From Sharon’s kitchen: Andalusian gazpacho is made with a generous amount of olive oil (advice from my sister who lived in Spain) so don’t skimp on the oil.  I also skip seeding the tomatoes most of the time as my blender breaks them down enough that it is an unnecessary step.

From Kimberly’s kitchen:  This may depend on the blender you use and how smoothly it can break down all the ingredients, but I don’t remove the skin from the tomatoes to cut down on time.

Tomato Tips: 

• Gazpacho tomatoes don’t need to be the most beautiful tomatoes at the market since they will just get blended.  I save money by buying the discounted “seconds” at our farmers market.
• To prep the tomatoes for Gazpacho: cut a small x in the bottom of the tomato and drop into a pot of boiling water for about a minute.  Scoop out with a slotted spoon and drop into a bowl of ice water.  The skin should start to peel back from the x and then you can use a small knife to pull the rest off.   Once you have a skinned tomato, cut in half and scoop out the seeds with a spoon.  Then you can chop the skinned, seeded tomato and add to the blender.

Basil is one of the bountiful gifts of summer.  It’s a breeze to make on hot days since you don’t have to cook anything to prepare it, and it keeps in the refrigerator and freezer for a long time.

Presto 5 fast meals with pesto!

• Toss with grilled vegetables
• Use as a pasta sauce for hot pasta or for a cold pasta salad
• Spoon on grilled chicken breasts or thighs
• Spread on crusty bread for a salami and cheese sandwich
• Stir into white beans and cherry tomatoes for a salad

Summer Pesto

• 2 cups loosely packed cups fresh basil leaves, rinsed and dried
• 1/2 teaspoon coarse salt
• 1/2 teaspoon freshly ground black pepper
• 2 garlic cloves, peeled, or more to taste
• 3 tablespoons pine nuts or chopped walnuts / or roasted and salted sunflower seeds (for a nut-free version)
• ½ cup extra virgin olive oil, or more if desired
• ½ cup freshly grated Parmesan cheese

Combine the basil, salt, pepper, garlic, nuts (or seeds), and about half the oil in a food processor or blender.  Process, stopping to scrape down the sides of the container and slowly add the rest of the oil.  Add the cheese and blend for one minute.  Add more oil if you prefer a thinner mixture.  Serve immediately or cover with plastic wrap or a layer of olive oil to keep the pesto from browning.  Store in the refrigerator for a week or two, or in the freezer for several months.

Happy summer!

How many hot dogs have you had this summer?  We’re not even half way through July and I’m feeling the need to add some variation to our BBQs.  Markets are bursting with fresh produce and a fast and delicious way to use it, is to stick it on the grill.  Other than washing and chopping, there isn’t much prep to getting a beautiful and healthy dish on the table or picnic blanket.

Grilled vegetables are the summer equivalent to roasted vegetables.  Grilled vegetables taste good at any temperature, which makes them easy to make during a meal, or ahead of time.  If you have the grill already going to cook meat, chicken, or fish just cook the veggies afterwards while those proteins rest. If you grill over charcoal, you can cook up a whole mess of vegetables with the residual heat of the hot coals, and use them in various meals throughout the week.

10 Ways to Feed Your Family with Grilled Vegetables 

1. Grill vegetable kabobs.
2. Serve a platter of grilled vegetables, salami, and breads for an appetizer.
3. Add cold grilled vegetables to pasta or quinoa for a salad.
4. Use grilled peppers, onions, squash, or eggplant for sandwich filling.
5. Dice and toss grilled vegetables with olive oil and freshly grated parmesan to use as a pasta sauce.
6. Serve grilled potatoes, onions, and peppers with scrambled eggs.
7. Grill corn-on-the-cob, and top with your favorite seasonings.
8. Grill red onions and layer with sliced beefsteak tomatoes.
9. Dice grilled vegetables and serve on top of warm garlic crostini.
10. Puree grilled vegetables for a summer soup.

Grilled Vegetable Kabob
(as pictured above) – makes 4 kabobs

• 2 small zucchini
• 2 small yellow summer squash
• 8 cherry tomatoes
• 1 red bell pepper
• 12 button mushrooms
• 1/2 red onion
• 4 tablespoons olive oil
• 1/2 teaspoon of each: dried basil, rosemary, thyme, and minced garlic
• 1 teaspoon Kosher salt & fresh ground black pepper

Cut squash into equal-sized slices, cut bell pepper into chunks, and cut onion into chunks.  Gently toss all vegetables with the olive oil and seasonings.  Skewer the vegetable pieces onto the kabob.  Grill over medium heat, turning the skewers during the cooking, until the vegetables are cooked through, about 7-9 minutes.  Enjoy!

Variation:  Almost any vegetable can be grilled with olive oil and salt and pepper.  A grill basket is also a good way to grill vegetables, especially smaller pieces. Add extra flavor by coating vegetables with a flavored olive oil, along with salt and pepper, before grilling.

Speedy: Buy a pre-made kabob from the produce section, or use pre-cut vegetables to create a kabob.

Get grilling!

Table365 It’s Greek to Me Salad

A fast and easy summer salad that highlights many fresh farmers market ingredients*

• 2 medium cucumbers, peeled, seeded and sliced into bite-size pieces*
• 1 pint cherry tomatoes, halved*
• ½ red onion, chopped*
• ½ pound feta cheese, diced*
• 3/4 cup Kalamata olives, pitted
• 4 cups salad greens*

Dressing:

• 1 clove garlic, minced*
• 1 teaspoon dried oregano*
• 1/2 teaspoon Dijon mustard
• 1/4 cup red wine vinegar*
• 1 teaspoon coarse salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup olive oil*

Combine the cucumber, tomatoes, red onion, feta cheese, and Kalamata olives in a bowl. 2. Pour the dressing over the salad and gently stir to coat. 3. Divide the salad greens into four servings and spoon the dressed salad on top.

For the dressing: whisk the garlic, oregano, Dijon mustard, vinegar, salt, and pepper in a small bowl, blender, or glass jar. Slowing add the olive oil and whisk, blend, or shake until the dressing is emulsified.

Delicious with: a loaf of crusty bread, grilled meats, hummus and pita, rice and chickpeas. Enjoy!

Baby, it’s hot outside.  Most of the country is getting into the dog-days of summer and even the usually temperate Northwest has set heat records for the month of June, and July is off to a blazing start.

During the hot summer months of picnics and BBQs, it is especially important to keep your family from getting sick from improperly cooked, served, or stored food.   A simple but effective rule is to keep hot foods hot, and cold foods cold.

10 Tips for Summer Food Safety:

1. Pack perishable groceries in a cooler after shopping, and properly refrigerate or freeze, as soon as home.
2. Clean hands and surfaces – including while eating outside, pack hand wipes and cleaning cloths for wiping picnic tables, grills, and other public surfaces.
3. Wash all produce before using – including organic produce, and produce that will be peeled, before it is cut or consumed.
4. Separate raw and cooked foods on different platters before and after grilling and use clean cooking and serving utensils on grilled foods.  Never return a protein to the previously used marinade after it is cooked.
5. Use a thermometer to cook all meats and poultry to recommended internal temperatures.
6. Keep foods hot until served.  Keep hot foods on a grill or in an oven (200 degrees) until it is time to eat them.
7. Chill raw and prepared foods in the refrigerator or a cooler with ice promptly.  Food should not be left at room temperature longer than two hours (one hour if the temperature is over 90 degrees).  Don’t cool cooked food on the counter, put it in the refrigerator in an open container to chill.  Once chilled, the food can be sealed and stored in the refrigerator or freezer.
8. Serve cold foods on a bed of ice or in chilled serving containers.  Keep salads, proteins, and dairy in the refrigerator or in a cooler until serving.
9. Plan summer menus, especially when eating outside, with foods that are appropriate for the location and temperature.
10. Enjoy the delicious bounty of summer produce by eating what is in season.

FoodSafety.gov has a lot of detailed information and great infographics.

Stay cool!

Are you looking to expand your summer menu beyond hot dogs and watermelon? Add these meals, featuring farm-to-market fresh ingredients, to your July menu. Use this week of menus and shopping list to feed your family during the juicy, delicious, month of July.  Enjoy!

A Week of Fresh Farmers Market July Dinners

Main Course Recipes:

• Pork or Lamb Chops
• Greek Salad with Garbanzo Beans
• Chicken, Steak, or Veggie Fajitas
• Pesto Pasta (optional add of cubed chicken or garbanzo beans)
• Potato Soup
• Italian Sandwiches
• BBQ Grilled Chicken

Produce and products vary regionally, but, use this as a starting point and get creative in substituting ingredients as needed.  Table365 created menus for each month of the summer for a program at the Mercer Island Farmers Market, Healthy Families All Year Round, in partnership with MI Community Fund, MI Preschool Association, and MI Food Revolution.

Cheers to fresh summer produce to keep your family healthy!