Savoring the Last Flavors of Summer

Enjoy the abundance of fresh produce in these recipes created around a fall harvest.

Article By:

Brenda Biberdorf, Registered Dietitian/Nutritionist

Vital Edge

As the days begin to shorten and the Black Hills transition toward fall, September is the perfect time to enjoy the abundance of fresh produce still available at local gardens, farmers markets, and grocery stores. These simple recipes highlight seasonal ingredients while providing balanced nutrition for busy families.

Harvest Vegetable & Turkey Stuffed Peppers

Serves 6

Ingredients:

6 bell peppers, any color
1 pound lean ground turkey (or ground beef)
1 cup cooked brown rice
1 zucchini, diced
1 cup corn kernels
1 cup diced tomatoes
1 teaspoon garlic powder
1 teaspoon Italian seasoning
½ teaspoon salt
¼ teaspoon black pepper
1 cup shredded cheddar cheese (optional)

Directions:

Preheat oven to 375°F.
Cut tops off peppers and remove seeds. Place peppers upright in a baking dish.
Brown turkey in a large skillet over medium heat.
Add zucchini, corn, tomatoes, seasonings, and cooked rice. Stir until heated through.
Fill peppers with the turkey mixture.
Cover with foil and bake for 30 minutes.
Remove foil, sprinkle with cheese if desired, and bake an additional 10 minutes.

Nutrition Note: Bell peppers provide vitamin C, while lean turkey offers high-quality protein. Using brown rice increases fiber, helping meals stay filling and satisfying.

Harvest Vegetable & Turkey Stuffed Peppers

As summer gardens reach their peak, this crustless quiche is a delicious way to use fresh vegetables while providing a protein-packed breakfast. Prepare it on the weekend and enjoy slices throughout the week for quick breakfasts or lunches.

Serves 8

Ingredients:

8 large eggs
1 cup milk
1 cup cottage cheese
1 tablespoon olive oil
1 cup zucchini, diced
1 cup fresh spinach, chopped
½ cup bell pepper, diced
¼ cup green onions, sliced
1 cup shredded cheddar cheese
½ teaspoon garlic powder
½ teaspoon dried basil
½ teaspoon salt
¼ teaspoon black pepper

Directions:

Preheat oven to 375°F. Lightly grease a 9-inch pie plate or quiche dish.
Heat olive oil in a skillet over medium heat. Sauté zucchini and bell pepper for 3–4 minutes until slightly softened. Stir in spinach and cook until wilted.
In a large bowl, whisk together eggs, milk, cottage cheese, garlic powder, basil, salt, and pepper.
Fold in the cooked vegetables, green onions, and ¾ cup of the shredded cheese.
Pour mixture into the prepared baking dish and sprinkle the remaining cheese over the top.
Bake for 35–40 minutes or until the center is set and the top is lightly golden.
Let stand for 10 minutes before slicing and serving.

Nutrition Note: Starting the day with protein can help keep you fuller longer and support steady energy throughout the morning. This quiche provides approximately 15 grams of protein per serving, along with vegetables that contribute vitamins, minerals, and fiber.

Serving Suggestion: Pair a slice with fresh South Dakota-grown melon, berries, or a piece of fruit for a balanced breakfast that celebrates the flavors of late summer.