Recipes follow story

CHARLESTON, W.Va. -- Whether it comes from a backyard garden, a roadside vegetable stand or a farmers' market, fresh, local produce makes a welcome return to kitchen tables this time of year. Most tomato, corn, squash, bean, pepper and cucumber plants are in full fruition now, filling market bins with colorful fresh produce.

On the drive home from a week's vacation at the beach, I perused a cookbook and magazines for recipes to make use of summer's bounty I knew I'd find waiting at home. Three summer salads caught my eye. Perhaps if they're already made and sitting in my refrigerator, my family will eat them instead of less healthy options, I reasoned.

The bulgur salad with tomatoes and fresh herbs bears a pretty close resemblance to tabouleh, the Middle-Eastern tomato and parsley salad, but has more bulgur than the versions I've tasted. Bulgur is typically found in the health food sections of grocery stores. It's a grain made from pre-cooked wheat berries that is reconstituted with the addition of boiling water. Bulgur makes a good substitute for rice because it has a low glycemic food index and more nutrients and fiber.

The corn salad comes together quickly, once you've cut the corn off the cob, diced the peppers and green onions and peeled and chopped the avocado. The recipe actually called for frozen corn, but we had some leftover cobs of cooked corn. It was a good accompaniment to a grilled flank steak marinated in a mixture olive oil, lime juice, balsamic vinegar and about a 1/4 cup of fresh, garlicky salsa.

With its tomatoes, chickpeas, feta and kalamata olives, a Greek-influenced cucumber salad makes a great filling for pita pockets. Add some grilled chicken for a heartier meal, or enjoy it as a refreshing side dish for any spicy grilled meat.

Reach Julie Robinson at jul...@wvgazette.com or 304-348-1230.

Tomato, parsley and bulgur salad

Makes 6 1/2 cup servings

3/4                cup water

3/4                 cup bulgur wheat

1/3                cup fresh, chopped parsley

2                tablespoons fresh chopped basil

1                tablespoon fresh chopped oregano, or 1 teaspoon dried

2                tablespoons vinegar

2                tablespoons lemon juice

1                tablespoon olive oil

1                garlic clove, minced

1/4                teaspoon salt

1 1/2                 cups chopped, seeded tomato

BOIL water in a saucepan. Add bulgur, cover, reduce heat and simmer for 4 minutes.

REMOVE from heat. Cool bulgur.

GENTLY WHISK herbs, vinegar, lemon juice, olive oil, garlic and salt in a medium bowl.

FOLD in tomatoes and chilled bulgur and mix well.

Nutrition information: cal 92; fat 3g; pro 5.7g; carb 13.9g; fiber 2.3g; chol 0; iron 1.3 mg; calcium 36 mg.

Corn Salad

Makes 8 1/2 cup servings

3                tablespoons lime juice

2                tablespoons olive oil

2                tablespoons fresh chopped cilantro

1/2                teaspoon salt

1/2                teaspoon black pepper

1                15-ounce can black beans, rinsed and drained

2                bell peppers (red, yellow, orange and/or green), chopped

1 1/2                cups corn cut from the cob; or canned, rinsed and drained

1/3                cup green onions, sliced

1                peeled, diced avocado

1                jalapeno pepper, de-veined, seeded and minced

COMBINE lime juice, olive oil, cilantro, salt and pepper in a large bowl and whisk to mix.

ADD black beans, peppers, corn and green onions. Toss to combine.

GENTLY add avocado. Serve immediately.

Nutrition information: cal 133; fat 7.6g; pro 3.5g; carb 14.7g; fiber 4.9g; chol 0; iron .9g; sod 282mg; calcium 22mg.

Cucumber Salad

Makes 5 1-cup servings

3                tablespoons lemon juice

1                tablespoon olive oil

1                garlic clove, minced

1/2                teaspoon black pepper

3                cups thinly sliced cucumber

1 1/2                cup diced tomatoes

2/3                cup canned chickpeas, rinsed and drained

1/2                cup crumbled feta cheese

2                tablespoons sliced, pitted kalamata olives

WHISK together lemon juice, olive oil, garlic and pepper in a large bowl. Add parsley and mint.

ADD cucumber, tomatoes, chickpeas, feta cheese and olives.

TOSS to coat.

Nutrition information: cal 125; fat 7.9g; pro 5.2g; carb 9.7g; fiber 2.6g; chol 13mg; iron .9mg; sodium 317; calcium 97 mg.

Basic Grilled Vegetables

Marinade

1/3     cup olive oil

2        tablespoons soy sauce

1        tablespoon balsamic vinegar

1        tablespoon sesame oil

2-4     cloves garlic, crushed

1        teaspoon garlic salt

1        teaspoon pepper

1        tablespoon fresh parsley, oregano and/or basil, finely chopped

COMBINE marinade ingredients in a bowl and whisk to combine.

Summer squash, cut lengthwise in 1/4-inch thick strips

Zucchini, cut lengthwise in 1/4-inch thick strips

Red onion, cut in 1/2-think slices

Red bell pepper, cored and cut in long strips

Mushrooms, cut in half

TOSS vegetables with marinade until coated. Place in grill basket, if vegetables are too small to stay on grill rack. Grill to desired degree of doneness.

Summer Squash, Cherry Tomato and Corn Pasta

1     small red or sweet onion

4 to 6     small summer squash, crookneck, patty pan or zucchini

5     ears fresh corn

1     cup cherry tomatoes

2     cloves of garlic

1/2  poblano pepper or jalapeno pepper, or a pinch of hot pepper flakes

4     tablespoons olive oil

1/2  cup fresh herbs, such as basil, cilantro, marjoram, summer savory or thyme

Salt and pepper

1/2  lemon

1     pound pasta, penne or fettuccine

BRING a large pot of water to a boil for the pasta.

CUT the onion and squashes into a small dice. Cut the raw corn off the cob. Rinse the cherry tomatoes. Peel and mince the garlic and the fresh hot pepper. Sauté the onion, garlic and cherry tomatoes in the olive oil over medium heat until the tomatoes start to burst. Add the squash and cook until golden brown. Add the corn and fresh or dried hot pepper and sauté 2 or 3 more minutes. Add the fresh herbs and season to taste with salt and pepper. Taste and add a squeeze of lemon if the mixture is too sweet.

BOIL the pasta until it is slightly underdone. Reserve one cup of the cooking water and drain. Put the pasta back in the pot and continue cooking, adding the sauté of vegetables and enough of the cooking water to make a good sauce. Serve immediately, sprinkled with additional fresh herbs.

Source: www.freshfarmmarkets.org

Zucchini and Feta Frittata

1     pound or about 4-5 small zucchini, sliced in 1/4 inch rounds

1/4  cup onion, finely chopped

Salt

2     teaspoons fresh oregano, chopped, or 1 teaspoon dried

1     tablespoon flat-leaf parsley, chopped

1/4  cup red bell pepper, diced

1/4   teaspoon black pepper, coarsely ground

4     large eggs

2     tablespoons olive oil

2/3  cup feta cheese, crumbled

Tomato salsa

Fresh cilantro, finely chopped

PLACE oven rack 4 inches from broiler unit. Preheat broiler.

PLACE zucchini and onions in colander and sprinkle lightly with salt. Allow the vegetables to drain for 30 minutes, then rinse and blot dry with paper towels.

TOSS  zucchini, onion, oregano, parsley, bell pepper, 1/4 teaspoon salt and black pepper in a medium bowl. Heat olive oil over high heat in a 10-inch ovenproof, non-stick skillet. Add zucchini mixture and cook until lightly browned, about 5 minutes.

WHISK the eggs and pour over the zucchini mixture. Cook until bottom of frittata is golden brown and set around the edges. Sprinkle frittata with cheese and place under broiler. When eggs are just set and cheese is softened, remove from broiler. Loosen the bottom and sides of frittata with spatula and slide onto serving plate, cheese side up. Garnish with tomato salsa and cilantro, if using.

SERVE warm or at room temperature.

Source: www.freshfarmmarkets.org