Colorful, delicious vegetables are at their peak in August and September. Find plenty of fresh vegetables at the Saturday morning Farmer’s Market this time of year. 

Any vegetable can be a delicious addition to a healthful summer meal. However, nutrition experts at K-State Research and Extension urge us to “eat the rainbow” to get the benefits provided by a wide variety of colorful vegetables. Don’t get stuck in a vegetable rut! Move beyond a few family favorites to include many different colors, flavors and textures of summer vegetables. Here are a few ideas to get you started:

1. Tomatoes are one of the top five favorite vegetables in America. Although tomatoes are a fruit, botanically speaking, the US Supreme Court in 1893 declared tomatoes to be a vegetable. Tomatoes are loaded with lycopene, an antioxidant carotenoid thought to protect against several cancers (especially prostate), heart disease and possibly bone loss. 

2. Summer Squash. Look for summer squash in many colors and shapes. Zucchini, yellow crookneck, and patty pan (also called white scallop) are all varieties of summer squash. Zucchini comes from an Italian word meaning “sweetest.” Summer squash is very low in calories and contributes vitamin C, fiber and molybdenum to the diet. Summer squash cooks in a variety of ways. Enjoy its mild flavor fresh, grilled, baked, steamed, microwaved, pan-fried or stir-fried.

3. Onions. A rainbow themselves, onions can be red, yellow, white or green. Pungent sulfur compounds (also found in garlic) thin your blood and lower blood pressure, while quercetin-- an antioxidant-- defends against cancer and cataracts. For the most antioxidants, choose red onions over yellow and yellow over white.

4. Eggplant. Years ago, fashionable high-society Chinese women used eggplant skins to stain their teeth black. While eggplant is one of the least-frequently eaten vegetables in the US, it is mild-flavored, versatile, and a caloric bargain at just 13 calories per half-cup serving. For basic broiled eggplant- Preheat the broiler or outdoor grill. Slice eggplant (peeled or unpeeled as you wish) lengthwise into half-inch slices.  Brush lightly with olive oil and sprinkle with salt and pepper. Broil or grill for about 10 minutes, turning once, until soft and slightly browned.

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.  She can be reached at 785-628-9430 or at bunruh@ksu.edu.