Nutritious Garden Medley
I’m back again with information about goodies from the garden. Growing up, did others encourage you to try something new? Most likely it wasn’t a favorite fruit or vegetable. I’m here to repeat the same message again. This could be surprising and lead you into unchartered territory while reaping health benefits. Examine three garden varieties that are technically a fruit but considered a vegetable and all low in calories.
Okra
Okra is not a common food but packed with nutritional benefits. It comes in two colors, red and green. One cup of okra provides two grams of protein, fiber, vitamins C, K and folate. It may help reduce the risk of some diseases such as cancer and heart disease. Look for smooth, tender pods no longer than four inches. Okra is most often used in soups and stews but can be roasted, grilled or sauteed. If you’re only willing to sample it breaded and fried, then pop it in the air fryer.
Eggplant
Eggplant is typically purple but can be red, green, black or white. One cup has fiber, protein, antioxidants, vitamins C and K. The rich color contributes to its potential for reducing the risk of health issues. Choose the small or medium size since it will be less bitter. Eggplant is great baked, roasted, grilled, sauteed or in place of meat.
Cucumbers
Cucumbers are a crisp and refreshing vegetable. One 10 ounce unpeeled has fiber, protein and potassium. Cucumbers are 96% water, therefore adding to your total fluid intake. Pick them with dark green color, wrinkle free and smaller than eight inches. It is a crunchy, flavorful ingredient for salads, sandwiches and dips.
Take advantage of these valuable summer vegetables. Fresh is best, yet frozen okra and eggplant are available all year round. To start, try this recipe Chunky Vegetable and Feta Frittata.
Chunky Vegetable and Feta Frittata
Dr. Megan Rossi
Colorful Frittata
Prep Time 15 minutes mins
Cook Time 1 hour hr 20 minutes mins
- 1 each red onion, cut into 8 wedges
- 1 each zucchini, cut into 4 long quarters
- 1 each eggplant, cut into 8 long strips
- 1 each red bell pepper, cut into 6 long strips
- 2 each sweet potatoes, each cut into 6 long strips
- 4 each sprigs of thyme, leaves picked
- 2 tsp red pepper flakes
- 10 each large eggs
- 1/4 cup extra-virgin olive oil, plus more for drizzling
- 3/4 cup Greek yogurt
- 8 each broccolini stalks
- 7 oz feta cheese, crumbled
Preheat oven to 400 degrees.
Line a large baking sheet with parchment paper.
Place the eggplant, sweet potatoes, zucchini, onion and bell pepper on the sheet.
Mix with thyme leaves, drizzle with olive oil, pinch of salt, and pepper flakes.
Roast until softened, about 30 minutes. Reduce oven temperature to 350 degrees.
Line the base and sides of a deep, 10-inch baking pan with parchment paper. Layer the roasted vegetables in the pan, alternating between each.
Whisk together the eggs, 1/4 cup oil, and yogurt. Season with salt and pepper.
Pour over the vegetables in the pan, add the broccolini and sprinkle feta cheese over the top.
Bake until the middle is just set, 50-60 minutes.
Cool for 10 minutes and slice into individual servings.