New Jersey produce makes a tasty, fresh, nutrition-packed choice.
It’s no accident that New Jersey is known as the Garden State. While you may be aware of our reputation for sweet corn, tomatoes (the state vegetable) and blueberries (the state fruit), did you know that top summer crops also include peaches, bell peppers, zucchini and cucumbers?
Consuming a variety of fruits and vegetables is a great way to protect your health. Choosing options that are in season allows you to explore a rotating gamut of tastes and textures and expand the mix of vitamins, minerals and phytonutrients you take in.
As soon as produce is picked, nutrients begin to break down, so the quicker it gets to your table, the better. Another benefit of buying local: Eliminating transportation and excess packaging is better for the environment.
To find locally grown produce, look for Jersey Fresh signage in supermarkets and at farmers markets. At restaurants, many menus proudly list local ingredients.
If you want to go right to the source, try a pick-your-own farm or plant a garden at home. These DIY options generally cost less than buying produce at the supermarket. If you have kids or grandkids, showing them how fruits and vegetables are grown can increase their enthusiasm for trying new varieties.
Here’s a nutritional overview of three of New Jersey’s most popular locally grown summer foods and ideas on how to incorporate them into your diet.
Directions
Cook the corn kernels in a half inch of water for three minutes, then drain and cool. In a large bowl, whisk together the olive oil, vinegar, sugar and salt. Add the corn kernels, tomatoes, mozzarella, shallot and basil. Stir until well coated, then add pepper to taste.
Blueberries
Blueberries are packed with antioxidants, which protect against cell damage and may reduce the risk of cancer and heart disease. They’re also rich in soluble fiber, which helps to reduce cholesterol and keep blood sugar stable.
A one-cup serving has only 80 calories and 0.2 grams of fat. Blueberries are also high in vitamin C, manganese and potassium.
A handful of blueberries makes a tasty quick snack, or top off a bowl of yogurt or a salad with them. And of course they’re great in smoothies. For a festive treat, try a blueberry mocktail (see recipe).
Sweet Corn
In summer, it’s hard to beat the taste of grilled corn. For tender kernels, grill with husks on: Strip husks partly off to remove the silks, re-wrap the husks and grill the cobs for 15 to 20 minutes. For lightly charred corn, remove husks and silks, blanch the corn for three minutes in simmering water, then brush the cobs with butter or olive oil and grill. Turn often, for about five minutes until some of the kernels start to darken. Leftover grilled corn? Slice kernels off the cobs to sprinkle over a salad or use them as a main ingredient in a simple corn and tomato salad (see recipe).
Tomatoes
Did you know a tomato is composed of about 95% water? But it’s still a nutritional powerhouse. The bold color of this low-calorie food comes from lycopene, an antioxidant that helps reduce the risk of cancer and heart disease. High levels of vitamin C, potassium and fiber offer additional benefits. For a caprese salad, a classic summer treat, slice fresh tomatoes, layer them with sliced mozzarella and basil, then drizzle with extra virgin olive oil and balsamic vinegar. For a light and easy pasta sauce, combine chopped tomatoes with basil and garlic. Easiest of all, add tomatoes to salads, burgers and sandwiches.
Corn and Tomato Salad
Ingredients
- 3–4 ears of corn, kernels sliced off
- ¼ cup extra virgin olive oil
- ¼ cup red wine vinegar
- ½ teaspoon sugar
- ¼ teaspoon kosher salt, plus more to taste
- 1 pint cherry or grape tomatoes, halved
- 8 ounces fresh mozzarella pearls, drained
- 1 shallot, finely chopped
- ⅛ cup packed fresh basil leaves, finely chopped
- Ground black pepper, to taste
Blueberry Mojito Mocktail
Ingredients
- 10 fresh blueberries, plus extra for garnish
- 4 fresh mint leaves, plus extra for garnish
- 1 tablespoon fresh lime juice
- 1 tablespoon simple syrup
- 3 ounces berry-flavored sparkling water
- 1 lime slice, for garnish
Directions
Place the blueberries, mint, lime juice and syrup into a flat-bottomed glass. Muddle for about 15 seconds until the mixture becomes fragrant. Fill the glass with ice, then gently stir in the sparkling water. Top it off with a couple of fresh mint leaves, a few whole blueberries and a lime slice for garnish.
