Keep it Healthy

by Chef Justin Timineri
Florida's Culinary Ambassador

September is a perfect time of year to start planning those fall menu favorites. As seasons change, so do the availability of our favorite fresh fruits and vegetables. We start looking for foods that are heartier and will keep us going as the temperature starts to change. As consumers, we have grown increasingly aware of the need to make good food choices and decisions that are well-balanced and seasonally available in order to accomplish our goals.

Fresh and nutritious ingredients are only part of the healthy cooking process. It is relatively easy to start with healthy ingredients, but what is done to them in preparation and cooking can determine whether the final dish is really good for you. There are many cooking techniques that are naturally healthy. Sautéing, steaming, stir-frying, broiling, roasting and poaching are all great methods. When using these approaches, it is important to resist the temptation to add unnecessary amounts of fat and sodium to your diet.

Moderation is the key to healthy cooking. We have all heard the phrase fat is flavor, but there are many ways to impart flavor in a dish without adding fat. This is not to say all fats are bad for you. Fat is an essential nutrient that performs several functions vital to the body. Bad fats such as butter, lard, shortening, and margarine, can increase risk of heart disease, obesity and certain types of cancer. Fats such as olive oil, canola oil, corn oil, and avocado oil are good choices when preparing healthy foods. It is important to understand not only where our food comes from, but how the things we add to our food in everyday cooking can affect our health.

Squash and Tomato Gratin

Ingredients:
2 cloves garlic, chopped
2 shallots, chopped
1 tablespoon chopped fresh Florida basil, or 1 teaspoon dried
½ teaspoon kosher salt, or to taste
¼ teaspoon freshly ground black pepper, or to taste
2 medium Florida yellow squash, thinly sliced lengthwise
2 medium Florida zucchini, thinly sliced lengthwise
3 medium Florida tomatoes, thinly sliced lengthwise
2 tablespoons fresh grated Parmesan cheese
¼ cup dry bread crumbs
Olive oil for drizzling

Preheat oven to 400°. Lightly oil an 8-inch square baking dish. Evenly spread the garlic, shallots and basil in the bottom of the prepared dish. Season with salt and pepper. Angle the yellow squash, zucchini and tomatoes in upright alternating layers (like shingles on a roof), repeating until all the vegetables are used in the casserole. Sprinkle the top with the cheese, then the bread crumbs. Drizzle lightly with olive oil. Bake for 20 to 25 minutes, until the vegetables are tender. Let stand for 5 minutes before serving.

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Keep it Healthy