Eastern Kentucky’s summer harvest is a gardener’s delight, offering an abundance of fresh vegetables ripe for heart-healthy cooking. This months Grow Appalachia meeting at Red Bird Mission, led by Melanie Adams, showcased a unique approach to using even the less-than-perfect vegetables that often get discarded.
The Bounty of Eastern Kentucky
Eastern Kentucky’s fertile soils and warm summer climate yield a diverse variety of vegetables. Among the most popular are:
– Tomatoes: Juicy and flavorful.
– Cucumbers: Crisp and refreshing.
– Zucchini: Versatile and abundant.
– Bell Peppers: Vibrant and sweet.
– Eggplants: Rich and meaty.
– Green Beans: Nutritious and satisfying.
– Corn: Sweet and hearty.
Mediterranean Influence in Appalachian Cooking
At this month’s Grow Appalachia meeting, guest speaker Melanie Adams introduced attendees to Mediterranean-style cooking, known for its heart-healthy benefits. Key elements included the use of olive oil, fresh vegetables, and herbs.
Embracing Imperfect Vegetables
Melanie emphasized the importance of not wasting vegetables that might have blemishes or odd shapes. These can be just as nutritious and delicious when prepared thoughtfully. Here are some innovative ways to make the most of these vegetables:
1. Ratatouille: A hearty vegetable stew that can include tomatoes, zucchini, bell peppers, and eggplants. Chop the vegetables, sauté with garlic and olive oil, and simmer with fresh herbs like basil and thyme.
2. Stuffed Peppers: Use bell peppers, even those with blemishes. Stuff them with a mixture of brown rice, chickpeas, tomatoes, and parsley for a nutritious meal.
3. Cucumber and Tomato Salad: A simple, refreshing dish. Slice cucumbers and tomatoes, sprinkle with feta cheese, and drizzle with olive oil and vinegar.
4. Grilled Vegetables: Perfect for slightly older vegetables. Slice tomatoes, zucchini, and eggplants, toss in olive oil and herbs, and grill until tender.
5. Vegetable Frittata: A great way to use up smaller quantities of various vegetables. Whisk together eggs, add diced tomatoes, bell peppers, and green beans, and bake until set.
Benefits of Heart-Healthy Cooking
– Rich in Nutrients: Vegetables are packed with vitamins and minerals, essential for maintaining heart health.
– Low in Cholesterol: Plant-based meals help keep cholesterol levels low.
– High in Fiber: Aids digestion and helps control blood sugar levels.
– Healthy Fats: Olive oil used in Mediterranean cooking is a source of monounsaturated fats, beneficial for heart health.
Conclusion
Summer harvest in Eastern Kentucky offers a treasure trove of vegetables that can be transformed into heart-healthy dishes. Melanie Adams’ demonstration at the Grow Appalachia meeting reminds us of the value in every vegetable, encouraging creativity and mindfulness in the kitchen. By embracing the full spectrum of our harvest, we can enjoy delicious, nutritious meals that support heart health and reduce food waste.
So, next time you find yourself with a less-than-perfect vegetable, think of it as an opportunity to create something delicious and wholesome. Happy cooking!
Kelton…
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