Meadville Tribune

Our Generation

July 21, 2009

Ten Ways to Add Summer Produce to Your Plate


Pack a small apple in your briefcase or car. Munch on it when hunger strikes mid-day.

Blend some fresh blueberries with low fat vanilla yogurt in the morning for a quick and healthy smoothie.

Buy some plums. They are in season, quite small, and take minutes to eat. They fit into your purse easily and can be eaten on the way out the door.

Try fruit with meats and main dishes. Sliced peaches or mangos make wonderful addition to salsa or can be sautéed with chopped onions as a wonderful accompaniment to fish or poultry.

Add fruit to your tossed salad. Sliced strawberries, pears or apples are delicious paired with fresh salad greens and small amounts of pungent cheeses such as blue cheese or feta.

Buy what is in season and on sale. Farmer’s markets are a great place to stop for summer vegetables because you know what they offer is fresh and reasonably priced. This also adds some surprise to your diet- you just purchase whatever they have out on the table that day then prepare it for dinner.

Grill vegetables. Slice eggplant, zucchini, and onions. Toss in a bit of olive oil then place on grill on low heat. Use a grill plate or aluminum foil so they don’t fall through. Grill until cooked, or lightly charred. Use these veggies as a side dish or save them for the grilled pizza recipe below.

Take advantage of the many recipes available on the Internet to inspire your vegetable preparation. Just do a search for whatever veggie you pick up at the market, and try a new recipe!

Enjoy more produce and you will not only add flavor to your diet, but also pump up your fiber and vitamin intake. Here’s to your health!

Rust, is a licensed registered dietitian who has a private practice in Meadville. She is a nutrition instructor for Penn State’s World Campus and a licensed provider for Real Living Nutrition Services®. For more information about her online weight loss counseling service, visit her Web page at www.rosannerust.comor contact her at

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Our Generation