By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator in Lancaster County
National Farmers Market Week is Aug. 6–12. Celebrate by making one of these recipes with fresh vegetables.
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CHOCOLATE ZUCCHINI MUFFINS
(Yield: 12 muffins)
• 1/2 cup whole wheat flour
• 1/2 cup all-purpose flour
• 1/3 cup cocoa powder
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 egg
• 1/3 cup brown sugar
• 1/2 cup fat-free milk
• 1 ripe banana, gently rubbed under cold running water, peeled and mashed
• 1 medium zucchini, scrubbed with clean vegetable brush under running water, grated (about 1 cup)
1. Wash hands with soap and water.
2. Preheat oven to 350°F. Line a muffin pan with 12 baking cups.
3. In a large bowl, combine flours, cocoa powder, baking powder and baking soda. Mix well.
4. Break egg into a medium bowl. Wash hands with soap and water after cracking the raw egg. Add the brown sugar, milk, banana and grated zucchini and mix well.
5. Add wet ingredients to dry ingredients and stir just enough to combine the ingredients.
6. Divide the mixture into 12 muffin cups.
7. Bake for 20 minutes or until a toothpick inserted near the center comes out clean.
8. Store muffins in an airtight container at room temperature for two to three days or freeze for up to three months.
Nutrition Information: Serving Size (1 muffin): Calories 80; Total Fat 1g; Saturated Fat 0g; Cholesterol 15mg; Sodium 100mg; Total Carbohydrates 16g; Fiber 2g; Total Sugars 6g, includes 4g Added Sugars; Protein 3g; Calcium 4%; Iron 10%; Potassium 4% (Nutrition Software Used: ESHA Food Processor)
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FRESH SALSA
(Yield: 14 servings)
• 4 cups chopped, fresh tomatoes, gently rubbed under cold running water
• 1/4 cup onion, scrubbed with clean vegetable brush under running water, chopped
• 1 jalapeño, gently rubbed under cold running water, seeded and chopped (optional)
• 1 Tablespoon vinegar or lime juice
• 1 teaspoon cumin
• 1 teaspoon minced garlic
• 1 teaspoon salt, optional
1. Wash hands with soap and water.
2. In a medium bowl, combine all ingredients and mix well. For better flavor, let the ingredients stand in the refrigerator for at least one hour.
3. Refrigerate until ready to eat.
4. Serve with veggies, tortilla chips, quesadillas or on a salad or baked potato.
Nutrition Information: Calories 13; Total Fat 0g; Saturated Fat 0g; Cholesterol 0mg; Sodium 3.3mg; Total Carbohydrates 3g; Fiber 0.7g