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Healthy Summer Harvest Recipes

Tasty ways to enjoy eating your vegetables!

Okra, Corn and Heirloom Tomato Salad


Here’s a nod to an old Southern dish. Heap this salad on large romaine lettuce leaves. Roll each leaf up and eat like a taco.

1½ pounds heirloom tomatoes, diced
½ small red onion, diced
1 tablespoon minced basil
¼ habanero chile, seeded, ribbed, and minced
1 teaspoon freshly squeezed lemon juice
Coarse sea salt
1 tablespoon extra-virgin olive oil
1 pound small-medium okra pods, washed under cold water and dried
18 12-inch wooden skewers, soaked in water for at least 30 minutes
3 large ears sweet corn, silks removed, husks left on and soaked in cold, salted water for 2 hours
❧ Freshly ground black pepper

1. Preheat grill.

2. In a bowl, combine the tomatoes, onion, basil, chile, lemon juice, ½ teaspoon salt, and olive oil and mix well. Cover and refrigerate.

3. Thread six or seven okra pods onto two skewers each (to keep the okra in place) and set aside.

4. Remove corn from water and place on the grill. Close the cover and grill, turning frequently, until cooked thoroughly, about 20 minutes. Remove from the grill and set aside to cool.

5. Transfer the okra to the grill and cook, turning with tongs frequently, until browned and slighted crisped, 6 to 8 minutes.

6. Remove from the grill and set aside to cool.

7. After the corn and okra have cooled, remove the husks from the corncobs, cut the kernels off the cobs and add them to a bowl.

8. Cut the okra into ½-inch round slices, discarding the stems, and add them to the bowl with the corn.

9. Remove the tomato mixture from the refrigerator. Thoroughly drain the juices, and add it to the bowl with the okra and corn.

10. Toss the salad well, season with salt and pepper to taste and serve.

TIP Can’t grill out? Bake the corn (in husks with silks) in a 450-degree oven for about 25 minutes. Broil the okra in the oven about 3 inches from the heat, turning with tongs for even cooking until tender, browned and lightly crisped, about 14 to 16 minutes.

Each serving contains 127 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 23mg sodium, 24g carbohydrate,  6g fiber, 5g protein.

Reprinted with permission from Vegan Soul Kitchen (Da Capo Life Long), by Bryant Terry.

Eggplant Caponata


This traditional Italian dish is so flavorful that your mouth will sing. Serve with gluten-free crackers.

1 pound eggplant, cubed
❧ Olive oil or canola oil
1 red, orange or yellow pepper, seeded and cubed
1 large yellow onion, diced
2 large ripe tomatoes, chopped
½ cup calamata olives, pitted and chopped
2 tablespoons capers, drained
2 tablespoons balsamic vinegar
2 tablespoons fresh herbs (flat-leaf parsley, basil or oregano)
¼ cup pine nuts, optional
❧ Salt and pepper, to taste

1. Slice eggplant 1-inch thick. Place slices in a single layer on paper towels and sprinkle with salt. Let stand for 30 minutes and then blot moisture and excess salt from the eggplant. Cut into cubes.

2. In a large frying plan, heat oil until hot. Saute eggplant about 3 minutes on each side or until brown. Drain on paper towels.

3. Add peppers and onions to the pan and sauté until vegetables are firm.

4. Lower the heat and add tomatoes, olives, capers, vinegar, fresh herbs, pine nuts (if desired), salt and pepper. Add cooked eggplant and simmer, letting the mixture reduce and thicken, about 15 minutes.

5. Refrigerate mixture for at least 1 hour to blend flavors before serving. LW

TIP When choosing an eggplant, make sure the cap and leaves are firm and fresh and that the skin is shiny and without brown spots. An oval-shaped eggplant is best for this recipe since it has fewer seeds.

Each serving contains 127 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 23mg sodium, 24g carbohydrate,  6g fiber, 5g protein.


This recipe is reprinted with permission from The Gluten-Free Italian Cookbook (The Wheat-Free Gourmet Press), by Mary Capone.