Vegetables are nature's superfoods. In general, vegetables are low in calories, low in fat, high in fiber, and high in mineral and vitamin content (potassium, folate, vitamins A, C, and E, to name a few). All of these factors make them perfect for those of us looking to fill our stomachs but stay lean and healthy. Long-term, large population-based studies show that people who consume a diet containing many vegetables may reduce their risk of type II diabetes, certain cancers, kidney stones, heart disease, stroke and other cardiovascular diseases, including high blood pressure and high cholesterol. The USDA recommends adults get two and a half to three cups of vegetables every day, with most of those servings coming from colorful veggies (think rainbow: red, orange, yellow, green and purple). While dry beans are considered a vegetable, they are also included in the meat category, as they are a primary source of protein for those who are vegetarian.

There are so many types and varieties of vegetables, and so many things you can do with each one, narrowing down my focus for this month's column was a challenge. So, in an effort to keep this fairly simple, I will spotlight a few of the more widely available, generally liked, and abundant veggies. All of these will be available at the farmers' markets, or from your own gardens, soon enough (I, for one, cannot wait!). Do a little experiment this summer: purchase your favorite vegetable from a vendor at a farmers' market and find out when it was harvested (usually that day). Then, go to your local grocery store and purchase the same type of vegetable. Go home and conduct a taste test. I guarantee that the locally grown, recently picked version will be 100% better than the store-bought version.

Tomatoes

Tomatoes are a cook's best friend and an inspiration for many dishes, as they can be baked, roasted, grilled, stewed, preserved, juiced, puréed, or sauced. But, arguably, the best way to eat a tomato is directly from vine to mouth. As a young pup, our dog would wander into the garden and pick grape tomatoes off the vine, resulting in tomato pulp splatter covering her white chest. She knows what's up.

Although amazing fresh and raw – and the fresher the better –tomatoes are one of the most versatile vegetables in the land. (And in case you are wondering, the 1975 Joy of Cooking (Rombauer & Becker, p. 331) notes that "[t]hose of us accustomed to having the highest court in the land pronounce upon paramount issues of our national life will not be surprised to learn that as long ago as 1893 the Justices resoundingly declared the tomato a vegetable, not a fruit.")

Tomatoes have a long and varied history. Originally from South America, they are a member of the same family as nightshade, and, because of this, were once believed to be poisonous. However, it is believed that the Aztecs used tomatoes, which they called xitomatl, along with capsicum peppers in much of their cooking. However, cooking references in European literature were scarce until the late 1600s, and it was not until 1797 that an early edition of the Encyclopedia Brittanica mentioned that tomatoes were "in daily use." As their acceptance spread, in a strange turn of events, tomatoes become known as a possible aphrodisiac, and began to be called "love apples," in French "pomme d'amour," and in Italian, "pomodoro" (Davidson, The Penguin Companion to Food, 2002).

Heirloom Tomato Salad

Popular now are heirloom tomatoes that come in all colors, shapes, sizes and flavors. Try several varieties in this simple and beautiful dish, and enjoy it with grilled meat and a green salad.

4 heirloom tomatoes, variety of colors and flavors
1 vidalia onion
8 ounces fresh mozzarella
3 tablespoons chopped basil leaves
¼ cup extra virgin olive oil
2 tablespoons balsamic vinegar
½ teaspoon salt
½ teaspoon cracked black pepper

Chop the tomatoes and onion into either eighths or twelfths. Chop the mozzarella into ½ inch dice. Place the tomatoes, onion, cheese and basil in a large bowl. Combine the oil, vinegar, salt and pepper and whisk briefly to emulsify. Pour over the tomatoes and serve at room temperature. Serves 6-8.

Cucumbers

Unlike tomatoes, which originated in the Americas and were transported to Europe by the Spaniards, cucumbers are believed to have originated in Southern India or Asia and brought by Columbus to the Americas in the 1400s. While not as versatile as tomatoes in their preparations, cucumbers are one of the most popular cultivars in the world, with about one-third of the nearly 100 varieties going to make pickles. Cucumbers are almost all water and have a refreshingly light flavor, making them a great platform for many pairings. Cucumbers can be used in cold sauces (Greek tzatziki or Indian raita) and soups; sliced and used as a "platter" or hollowed-out minibowl for canapés (top with smoked salmon or trout salad); or eaten raw with dip, as on a crudité platter, or on sandwiches (good bread, sliced turkey, dill havarti, cucumber and a smear of Dijon…yummy). They also can be subjected to heat and cooked, but why fool with a perfectly delicious cucumber?

While there are "seedless" varieties of cucumbers, those are not likely what you will find at the farmers' markets. If you happen upon a specimen with lots of large seeds, simply split it lengthwise and spoon out the seeds. And it is up to you whether you keep the skin on – it does contain vitamins and fiber that improve the cuke's nutrient value.

Sweet and Spicy Drunken Cucumber Relish

Serve this relish with fish, pork or chicken, or add thinly sliced medium rare flank steak for a take on Thai beef salad.

2 tablespoons rice vinegar (brown rice, unseasoned preferred)
1 tablespoon gin (optional)
1 tablespoon organic sugar
1 shallot, sliced thin in half moons
3 small cucumbers, sliced thin in half moons (about 1 cup)
½ cup peppadews, roughly chopped (available at Market Salamander or Wegmans)
1 ½ tablespoons brined green peppercorns (available at Marshall IGA or Wegmans)

Combine the first four ingredients in a small pan and bring to a boil over medium-high heat. Boil until liquid is reduced by half. Pour the mixture over the last three ingredients in a bowl. Mix and serve immediately. Serves 4-6.

Summer Squash, Eggplant and Peppers

Oh, the innumerable vegetables! Besides tomatoes and cukes, the other prolific growers of the season are yellow squash, zucchini, eggplant and bell peppers. One of my favorite ways to prepare these seasonal gems is to slice in half-inch wide strips and grill them. Taking it a step further, add some herbs, cheese and eggs and you have an easy brunch dish or a nutritious (and delicious!) vegetarian dinner.

Grilled Veggie "Frittata"

I put frittata in quotations because this recipe does not use a lot of eggs – they simply act as a binder for the smoky grilled veggies.

2 bell peppers (any color will do, although red or orange adds a nice color to the dish)
2 medium zucchini, sliced lengthwise ½" thick
2 medium yellow summer squash, sliced lengthwise ½" thick
1 large eggplant, sliced crosswise ½" thick
¼ cup olive oil, 1 tablespoon reserved
2 leeks, white and light green parts only, sliced into ¼" rings, washed well
3 cloves garlic, roughly chopped
4 ounces goat cheese, crumbled
4 large eggs
1 cup (packed) basil leaves
1 teaspoon salt
½ teaspoon cracked pepper

Preheat gas or charcoal grill. Place bell peppers on hot rack or directly on charcoal (if using). Blacken each side of the pepper, then wrap in aluminum foil to steam. Allow to cool and remove the stems, seeds and skins, which should come off easily. Set aside. Toss the sliced vegetables with the olive oil, coating well. On a hot rack, grill the vegetables until just tender. Remove to a plate or tray to cool slightly. Preheat the oven to 300°. Heat 1 tablespoon of olive oil in a pan over medium-high heat, and sauté the leeks and garlic until cooked through. In a blender, place the eggs, cheese, basil, salt and pepper. Blend until combined and smooth. Spray a 9 x 13 or similar sized baking dish with nonstick cooking oil. Line the bottom of the dish with eggplant rounds, top with the leeks and garlic, then continue layering zucchini, squash, pepper, and eggplant. Pour the egg mixture over top, shaking the dish to get it to settle into the cracks. Bake for 40-45 minutes until the egg is set in the center and the edges are brown. Invert the frittata onto a cutting board, slice into squares, then invert back onto a serving dish or plate. Serves 6-8.