Laura's Corner Table
(August 2024)

"INGREDIENTS FOR SUMMER COOKING"

Laura Pensiero provides uses and cooking tips as well as nutritional information for the summer ingredients mentioned in her column.
​Ingredients are in alphabetical order for easing searching.

BERRIES

Uses/Cooking Tips:

• These sweet and tart summer fruits are great mixed into smoothies, salads, muffins, quick breads, and cakes.
• Berries can be the star component of cobblers and crisps.
• At the end of the season, preserve them into jams to keep the flavor front of mind throughout the following three seasons.
• Black currants can be used in sauces, syrups, and jellies, or added to baked goods for a tart twist. Our most popular cocktail at Gigi Trattoria is the Black Currant Cosmo which is made with the unsweetened “syrup” concentrate of local currants.

Nutrition Facts:

• The rule of thumb with berries: the deeper the color, the greater the amounts of nutrients and phytochemicals.
• Berries contain powerful antioxidants and help boost enzymes that dispose of carcinogens.
• Berries also provide potassium, magnesium, vitamins C and K, fiber, and prebiotics—indigestible carbohydrates that help promote a healthy gut.
• Black currants are particularly high in vitamin C and have double the antioxidants of blueberries.

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CORN (Fresh)

Uses/Cooking Tips:

• The most obvious use of the local corn harvest is to eat it right off the cob after being boiled or steamed for a few minutes, then basted with butter and seasoned with salt.
• For a char flavor from the grill, brush the corn with a little olive oil and arrange on a hot grill, cooking and turning until evenly charred to your liking (8 to 10 minutes).
• To remove the kernels from the cob, stand the ear of corn up on the cutting board, cut (flat) side down, and hold it at the top. Use a sharp knife to slowly cut downwards along each side of the cob, rotating until all kernels are removed.
• From here the possibilities are endless: soups, salads, casseroles, creamed corn, relishes, stir fries, and baked goods.

Nutrition Facts:

• Corn is a healthy whole grain and non-inflammatory food until it has been ultra-processed (e.g., corn oil). Stick with the whole food item or minimal processing (e.g., corn tortilla).
• Containing significant amounts of both soluble and insoluble fiber, it offers benefits to both cardiovascular and digestive health.
• Corn also contains lutein, a member of the vast carotenoid family. Lutein and other carotenoids, such as zeaxanthin, may help prevent or slow macular degeneration.

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CUCUMBERS

Uses/Cooking Tips:

• Cucumbers are usually eaten fresh during the season and then pickled to enjoy for the rest of the year.
• For a refreshing summer snack, slice cucumbers and serve them chilled.
• Add cucumbers to salads, sandwiches, or blend them into smoothies for a hydrating boost.
• Pickling cucumbers can be preserved in vinegar or brine for a tangy treat that lasts all year.

Nutrition Facts:

• Cucumbers are high in potassium, silica, and vitamin A, which is found mostly in the skin.
• Silica in cucumbers is an essential component of healthy connective tissue and a precursor for basic anti-inflammatory aspirin.
• Supermarket cucumbers often have waxed skins and should be peeled before eating, but in-season cucumbers from a local farmers market do not require peeling and retain more nutrients and flavor.
• The watery flesh of a cucumber contains vitamin C and caffeic acid, both of which help soothe skin irritations and reduce swelling, making cucumber slices a good beauty treatment for swollen eyes.
• Cucumbers’ high-water content makes them naturally hydrating, perfect for a hot summer day.

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EGGPLANT

Uses/Cooking Tips:

• Eggplants can be used in a variety of dishes from different cuisines.
• For less bitter eggplants like Chinese & Japanese varieties, cut into rounds and sauté, fry, or stir fry.
• Graffiti eggplant’s thin skin allows it to cook more quickly, suitable for quick sautéing.
• Indian eggplant is perfect for curries.
• Italian eggplant shines in traditional Italian dishes such as eggplant caponata and parmigiana di melanzane.
• Rosa Bianca’s tender flesh is great for grilling, frying, or sautéing without needing to peel or salt.
• Eggplant’s porous flesh acts like a sponge, so mist with olive oil and roast on parchment-lined baking sheets to minimize fat absorption.
• Roasted eggplant can be scooped out and used in healthy dips like babaganoush.

Nutrition Facts:

• Eggplant is rich in antioxidant vitamins A & C and contains prebiotic factors such as polyphenols, carotenoids, and fiber, which help sustain and nurture healthy gut bacteria.
• Eggplants are non-starchy, relatively low in carbohydrates, and low calorie.
• For a healthy preparation, roast eggplant on parchment-lined baking sheets to minimize fat absorption.

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GREEN BEANS

Uses/Cooking Tips:

• Green beans can be boiled, steamed, pan-fried/lightly charred, or wok-fried.
• Blanching (boiling) the beans for 2 to 3 minutes, followed by shocking them in an ice bath to retain color, can lead to various green bean preparations.
• Serve cold on a crudités platter or slice into salads or grain bowls.
• Serve hot sautéed with garlic, herbs, citrus zest, chili flakes, or nuts.
• Add to mixed dishes like stir fries, rice pilafs, pasta dishes, or casseroles.
• Store in an airtight container, refrigerated or dry and freeze if not using right away.
• For a robust end-of-season harvest, pickle them or make green bean pesto to enjoy the flavors throughout the year.

Nutrition Facts:

• Green beans are low in calories and contain many important nutrients that provide several health benefits.
• They are full of antioxidants, including vitamin C, flavanols, quercetin, and kaempferol, which fight free radicals in the body, helping to reduce cell damage and potentially lowering the risk of certain health conditions.
• Green beans are also a good source of both soluble and insoluble fiber, beneficial for cardiovascular and gut health.

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MELONS

Uses/Cooking Tips:

• Melons are best enjoyed fresh and chilled, making them perfect for hot summer days.
• Slice watermelon, cantaloupe, or honeydew into wedges or cubes for a simple, refreshing snack.
• Add melon balls or cubes to fruit salads, pairing well with mint, lime, and a drizzle of honey.
• Blend melons into smoothies or juices for a hydrating beverage.
• Use melons in savory dishes: prosciutto-wrapped cantaloupe, watermelon and feta salad, or grilled honeydew with a sprinkle of chili powder.
• Melon can also be used in salsas and relishes, adding a sweet counterpoint to grilled meats and fish.

Nutrition Tips:

• Melons are low in calories and high in water content, making them excellent for hydration and weight management.
• Watermelon is rich in vitamins A and C, and contains lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and cardiovascular diseases.
• Cantaloupe and honeydew are also high in vitamins A and C, supporting immune function and skin health.
• Melons contain potassium, which helps regulate blood pressure and supports heart health.
• The high-water content in melons aids in digestion and helps maintain healthy skin.

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PEPPERS

Uses/Cooking Tips:

• Sweet bell peppers can be eaten fresh, stuffed, or roasted. Garden-grown green bells are particularly flavorful with thin walls, perfect for stuffing and roasting.
• Poblanos are great fresh or dried into anchos. Seeded ancho chilies can be tossed into soups, stews, and sauces for added flavor.
• Hot peppers like habañeros and Thai green chilies add a spicy kick to dishes. Adjust the amount based on your heat tolerance.
• Use a smidge of scorching hot peppers to perk up fresh foods.
• The Scoville scale measures the heat of chilies. Sweet bell peppers have almost no capsaicin, while the Naga pepper from India is extremely hot.

Nutrition Tips:

• Spicy chili peppers contain beta-carotene, lutein, zeaxanthin, vitamin C, and capsaicin, an anti-bacterial that may help prevent ulcers. Capsaicin is also anti-inflammatory and used as a topical pain reliever. Eating chilies may help lower triglycerides and act as an anti-coagulant to prevent clots.
• Bell peppers and other sweet peppers are low in calories and rich in vitamins A and C. They also contain vitamin K, which plays a role in bone health.
• Peppers are part of the nightshade family, containing trace amounts of alkaloids. Some researchers speculate that nightshade alkaloids can contribute to excessive calcium loss from bones and deposition in soft tissues. Cooking reduces alkaloid amounts significantly.
• Some people with arthritis avoid nightshades due to solanine, which is believed to exacerbate arthritis, though there is no substantial evidence supporting this belief.

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TOMATOES

Uses/Cooking Tips:

• Tomatoes are versatile and can be used in endless culinary inventions.
• Enjoy them in salads, cold soups like gazpacho or tomato-basil, sandwiches, bruschetta, scrambled eggs, or just a fat, juicy slice with salt, pepper, and olive oil.
• A favorite summertime dish is panzanella (tomato-bread salad). Cut tomatoes into wedges, season with salt, add fresh-cut parsley and basil, and when soft and soupy, toss with day-old bread, crostini, or croutons.
• For a hot-weather pasta dish, use marinated tomatoes as a sauce for warm spaghetti, topped with raw tomato and basil.
• Tomatoes are best enjoyed ripe and ready.

Nutrition Tips:

• Tomatoes contain lots of vitamin C and lycopene. Lycopene, which gives tomatoes their red color, acts as a powerful antioxidant.
• Lycopene may carry twice the punch of beta-carotene. Studies link tomato consumption with a reduced risk of various cancers.
• The Women’s Health Study found that women who consumed seven servings or more of tomato-based foods weekly had nearly a 30% risk reduction in total cardiovascular disease compared to those with less than 1.5 servings per week.
• Lycopene is more easily absorbed by the body when consumed with a little fat. Drizzle olive oil on your caprese salad or tomato sandwich for better absorption.
• Raw tomatoes are fine, but they’re even better when cooked. Cooking releases lycopene more completely from the cell walls.
• Canned tomatoes retain their nutritional value and are just as beneficial as fresh ones. Lycopene is best absorbed in the presence of fat, so include a healthy drizzle of olive oil in your tomato dishes.

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STONE FRUITS

Uses/Cooking Tips:

• Fully ripe summer stone fruit is best enjoyed simply by eating them out of hand.
• Peaches and nectarines can be added to salads, cobblers, compotes, tarts, pies, and summer drinks.
• Use peaches to make peach BBQ sauce for summer Skizzas or to baste grilled shrimp. Peach salsa with hot garden chilies and lime juice is also a favorite.
• Plums can be used in a variety of dishes and are excellent for making jams and preserves.
• Compotes and relishes made from stone fruits pair wonderfully with savory dishes like game, chicken, and pork.

Nutrition Facts:

• All summer stone fruits are high in vitamins A and C.
• Peaches and nectarines contain phytonutrients that may diminish tumor growth and minerals like iron and potassium for good cell function and electrolyte balance.
• Carotenoids in peaches and nectarines, such as lutein and zeaxanthin, help prevent macular degeneration.
• Plums (and prunes) have unique antioxidants in the phenol family, including neochlorogenic and chlorogenic acid, which offer various health benefits.

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SUMMER SQUASH

Uses/Cooking Tips:

• Summer squash is versatile and can be grilled, chopped into salads, or added to sandwiches.
• Zucchini slices are delicious when slowly roasted or sautéed with olive oil and fresh herbs until soft.
• Grilled, roasted, or sautéed summer squash can be tossed with pasta, mint, and cheese, or with a light tomato sauce.
• Shred summer squash and add it to batter for fritters, or hollow it out and stuff with barley, couscous, rice, tomatoes, herbs, Italian sausage, and Parmesan.
• Light summer minestrone benefits from the addition of crookneck squash.
• Try zucchini agrodolce, a marinated sweet-and-sour dish made with vinegar, sugar, citrus, onion, garlic, and dried fruit, served as a side to grilled fish or chicken.
• The flowers can be fried, added to risotto and frittatas, or used as a pizza topping with delicate cheeses like Crescenza or fresh ricotta.

Nutrition Tips:

• Summer squash is mostly water but is rich in nutrients, such as manganese, vitamins A and C, magnesium, fiber, potassium, folate, copper, and phosphorus.
• The magnesium in squash may help reduce the risk of heart attack and stroke and, together with potassium, can help lower high blood pressure.
• Vitamin C and beta-carotene help prevent the oxidation of cholesterol, potentially reducing the progression of atherosclerosis and diabetic heart disease.

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