In a pickle with extra produce?

by Tara Sallee, MS, RD, LD, Hy-Vee Corporate Dietitian
 

     Summer is a great time to focus on eating more vegetables, and it’s easier than ever when there is an abundance of fresh, colorful vegetables in the garden and grocery store! Dial up the flavor on summer vegetable favorites with herbs and spices that can bring big flavor to your table. Adding spices and herbs is easy to do, costs pennies per serving and can offer a healthy boost!
     The right type of herb typically depends on what you cook. Both fresh and dried spices can be used in different ways to add flavor and nutrition. Fresh herbs add the most nutritional benefit. Add them at the end of cooking to add a boost of fresh flavor and visual appeal. Use a 3:1 ratio fresh to dry in recipes. Fresh herbs can be stored for two weeks in the refrigerator while dried herbs can be kept in a dark pantry for six months and dried spices up to three years.
     Fruit and vegetables are loaded with vitamins, minerals and fiber. Aim to eat 5-9 servings of fruits and vegetables per day. Pickling is another way to add variety and work color into a healthy diet! Quick pickles, also known as refrigerator pickles, do not require canning and are easy to do. Simply soak veggies or fruit in a brine in the fridge to preserve them.
     Try using a combination of fresh and dried herbs and spices to add flavor when pickling.  Fresh herbs like dill, thyme and oregano hold up well while ground spices like turmeric and paprika add great flavor and color!  The longer they soak, the better they get! Check out the recipes below for quick pickling ideas!
     Visit hy-vee.com/health to connect with your local Hy-Vee dietitian, get more information on consultation packages, virtual nutrition store tours and more!
     The information in this article is not intended as medical advice. Please consult a medical professional for individual advice.
     Tara Sallee is a Hy-Vee corporate dietitian dedicated to helping people live healthier and happier lives. Tara received a Bachelor degree in dietetics and nutrition from Missouri State University. Tara went on to attend Kansas University Medical Center where she received her Master of Science degree in dietetics and nutrition and completed her dietetics internship.
     She is a member of the Academy of Nutrition and Dietetics. With a passion for nutrition and wellness, Tara is dedicated to educating customers and promoting healthy lifestyles.