YOUR DIETITIAN: Delicious ways to use tomatoes and zucchini

Is your garden overflowing with zucchini and tomatoes? Even if you don't have a garden, now is the best time to pick up these veggies (along with other fresh veggies such as sweet corn) at your local farmers market before they're gone. Vine-ripened tomatoes and zucchini are at their peak of freshness, quality and taste. Here are some ideas for using this delicious summer produce — and the great health benefits you'll reap from enjoying them. Cooking increases nutrient availability Sun-ripened red tomatoes are an excellent source of lycopene — an antioxidant being researched for its ability to reduce the risk of heart disease and prostate cancer. Cooking breaks down the cell walls in tomatoes, releasing more of its lycopene for absorption. Lycopene is found in the red pigment (or color) of tomatoes. Vine-ripened red tomatoes contain higher amounts of lycopene than tomatoes picked greener and allowed to ripen. Green and yellow tomatoes lack lycopene. Healthier skin and vision Like other red/orange fruits and vegetables, both red and yellow tomatoes are good sources of the antioxidant beta carotene. Beta carotene, which the body converts to vitamin A, is important for healthy skin, wound healing and healthy vision. Sun protection Several studies have found that the daily eating of cooked tomatoes/tomato sauce can reduce the reddening of skin exposed to the sun's UV rays by 25 percent. Scientists attribute this photoprotection to the combination of tomatoes' two major antioxidants — lycopene and beta carotene. While not nearly as high in beta carotene, zucchini also delivers some beta carotene (135 micrograms per cup versus 409 micrograms in a cup of diced tomatoes). Low calorie Both zucchini and tomatoes are super low in calories. One cup of sliced zucchini contains a mere 19 calories, while a cup of sliced or diced tomatoes has about 30 calories. Filling up on low calorie sides, such as grilled or raw fresh tomatoes, zucchini and other delicious summer veggies, is a tasty way to eat fewer calories—and help prevent adding unwanted pounds, or even help in losing a few pounds. Add fat Both beta-carotene and lycopene are fat soluble — meaning fat is needed to absorb them. Cooking tomatoes with a drizzle of heart-healthy extra virgin olive oil increases the absorption of lycopene by five to seven times. Improves hydration Like many other fruits and veggies, zucchini and tomatoes are mostly water. Both are 95 percent water. (That's why they are so low in calories.) After age 50, our sense of thirst diminishes. Scientists say that by the time a senior feels thirsty, a person is already mildly dehydrated. Even mild dehydration can have ill effects. It increases the risk of urinary tract infections (a common reason for ER visits by seniors), painful kidney stones and brain fog. Water is also important for cushioning our joints. Eating plenty of water-rich produce can help keep us hydrated. Blood pressure control Did you know that a medium fresh tomato contains as much potassium as a medium banana? People with high blood pressure are commonly instructed to eat bananas and other food high in potassium. The greater our intake of potassium, the more sodium (salt) and water the kidneys excrete — helping to maintain a lower blood pressure. (Note: People with kidney disease or on potassium-sparing diuretics may need to limit their potassium intake.) Grilled, roasted or sauteed There are so many delicious ways to prepare zucchini and tomatoes. When combined with a bit of onion and/or garlic (and Parmesan cheese), zucchini and tomatoes make flavorful dishes that are quick and easy to make. Use them for a colorful side. Or, mix them with cooked quinoa for a colorful quinoa vegetable medley. For an easy meal, add diced tomatoes and zucchini to eggs for a delicious omelet or frittata. No matter how you fix tomatoes and zucchini, you won't be disappointed. So, before summer is over and the flavorful, vine-ripened tomatoes and zucchini are gone, try making a few of these delicious sides. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Sauteed zucchini and tomatoes 2 small zucchinis, scrubbed 2 medium tomatoes, washed 2 tablespoons finely diced sweet onion 2 tablespoons diced orange (or yellow) bell peppers 2 tablespoons extra virgin olive oil A dash of salt and a couple dashes of pepper ½ teaspoon Italian seasoning or basil Optional topping: Grated Parmesan cheese Trim ends off zucchini. Cut zucchini in half lengthwise (the long way). Holding the two halves together slice into half-moons. Core tomato and dice into chunks. Finely dice onion and orange pepper. Heat a large non-stick skillet. Add oil. Add onion and cook for a minute or until slightly soft, stirring frequently. Stir in zucchini, tomatoes and pepper. Sprinkle with a dash of salt and a few dashes of pepper and Italian seasoning. Cook for about 5 minutes or until reaches desired doneness. Serve sprinkled with grated Parmesan cheese if desired. Serve hot. Makes: 2 large servings SOURCE: Phyllis Molnar Baked Parmesan Zucchini Sticks 4 small zucchinis, quartered lengthwise ½ cup freshly grated Parmesan cheese Scant ½ teaspoon dried thyme ½ teaspoon each: dried basil and oregano ¼ teaspoon garlic powder Salt and pepper to taste 2 tablespoons extra virgin olive oil Optional garnish: 2 tablespoons chopped fresh parsley Preheat oven to 350 degrees. Coat a cooling rack with nonstick cooking oil spray and place on a baking sheet. Set aside. Scrub and trim ends off zucchinis. Cut lengthwise into quarters to make long zucchini sticks. In long flat dish, combine Parmesan cheese, thyme, basil, oregano, garlic powder and a dash or two of salt and pepper. Mix well. Brush all sides of zucchini sticks with olive oil. Sprinkle Parmesan cheese over zucchini. Or, for a thicker coating, roll zucchini in Parmesan cheese mixture. Then place coated zucchini sticks onto rack on baking sheet. Bake for about 15 minutes or until tender. Then turn oven to broil and broil for 2 to 3 minutes or until golden brown and crispy. Make garnish with parsley. Delicious served as is or with a Marinara sauce as a dip. Note: As a shortcut, use Italian seasoning in place of the thyme, basil and oregano. Makes: 4 servings SOYRCE: https://damndelicious.net Spicy Mexican Zucchini and corn (calabacitas con elote) 1 ½ tablespoons olive or canola oil ½ cup diced small onion 1 clove garlic, minced (1/2 teaspoon) 2 small zucchinis, diced small 2 ½ cups corn kernels 1-2 serrano peppers, diced small* 2 tomatoes, diced (2 cups) Salt and pepper to taste 2 tablespoons chopped cilantro Preheat a medium skillet. Add oil and heat. Sauté onion. Stir in garlic. Add zucchini. Turn heat down to low. Cover tightly and cook for 5 minutes. Add corn and pepper. Stir to prevent browning. Cook for about 3 minutes. Add tomatoes, salt and pepper. Garnish with cilantro. *Note: Serrano peppers are 9 times as hot as jalapeno peppers. For less heat, omit serrano peppers or use a milder pepper such as jalapeno. Makes: 6 servings SOURCE: www.MexicoInMyKitchen.com Sheet pan roasted garlic-Parmesan zucchini, squash and tomatoes 2 small zucchinis, (1-pound), cut into ½-inch thick slices 2 small yellow squash, (1-pound), cut into ½-inch thick slices 14 ounces Campari tomatoes (or any small garden-fresh tomatoes), sliced into halves 3 tablespoons extra virgin olive oil 4 cloves garlic, minced * (About 2 to 4 teaspoons-- more or less to taste) 1 ¼ teaspoon Italian seasoning Salt and pepper 1 cup (2.4 ounces) finely shredded Parmesan cheese Preheat oven to 400 degrees. Line a 18x13-inch rimmed baking sheet with parchment paper or aluminum foil. In a small bowl, whisk together olive oil, garlic and Italian seasoning. Allow to set for 5 to 10 minutes to infuse flavors into oil. Place zucchini, squash and tomatoes in a large bowl. Pour olive oil mixture over top and gently toss with hands to evenly coat. Pour onto prepared baking sheet and spread into an even layer. Sprinkle with salt and pepper. Then sprinkle Parmesan cheese evenly over top. Roast for 25 to 30 minutes or until vegetables are tender and cheese is golden brown. Serve warm. *Note: If you prefer a less garlic-y dish, use just 1 to 2 teaspoons minced garlic, or omit garlic. Makes: 6 servings Source: www.cookingclassy.com Quinoa vegetable medley 4 cups water 2 cups quinoa, rinsed 1 tablespoon olive oil 1 medium onion, diced 1 medium zucchini, ends trimmed and diced 1 cup fresh mushrooms, washed well and sliced 1 (7 ½ ounce) jar roasted red peppers, sliced 1 large tomato, diced 3 tablespoons balsamic vinegar Dash of salt and pepper In a medium saucepan, bring water to a boil. Add rinsed quinoa. Return to a boil. Cover and simmer for 20 minutes or until water is absorbed. Meanwhile, sauté onion, zucchini and mushrooms in oil for 5 minutes. Stir frequently. Remove from heat. Add peppers, tomato and vinegar. When quinoa is cooked, add vegetables. Season with salt and pepper. Note: If desired, extra servings may be frozen. Makes: About 8 servings SOURCE: www.incaorganics.com as appeared in Environmental Nutrition newsletter