As our gardens come to life with the sunshine of summer, many of us find ourselves with baskets full of fresh produce such as zucchini, tomatoes, berries, corn, and more. Whether you’re a seasoned gardener or just beginning to explore growing your own food, it’s always rewarding to turn homegrown ingredients into simple and healthy meals. Below are a few easy ways to enjoy seasonal produce, plus a look at how traditional Native foods and values can enrich your kitchen.
💬 Budget Tip: No garden? No problem! Check out local farmers markets, food banks, or community gardens. Many offer free or low-cost produce, especially in summer.
Zucchini Everything
This garden favorite grows fast and there’s usually a lot of it! Try:
- Zucchini Noodles (Zoodles): Use a spiralizer or veggie peeler to make low-carb pasta. You can also cut the zucchini into thin slices with a regular knife. Boil until your desired level of crunchiness and toss with olive oil, cherry tomatoes, and basil.
- Grilled Zucchini Rounds: A quick drizzle of olive oil and a pinch of salt is all it takes. Grill them until your preferred softness.
- Traditional Twist: Zucchini is not native to North America, but squash is part of the “Three Sisters.” This Native growing method pairs corn, beans, and squash to support one another in the soil and on the plate. Not only is this combo delicious, but it is really good for you!
Berry Bliss
Strawberries, blackberries, and raspberries are at their peak.
- Fresh Berry Salad: Toss with mint and a touch of honey or citrus juice. This also goes well with yogurt.
- Smoothie Packs: Freeze extra berries for grab-and-blend smoothies. Blend with your favorite juices or milk until smooth.
- Cultural Connection: Berries were traditionally foraged and used in a variety of ways by Native tribes like the Maidu and Nisenan. They were often dried for winter or mixed with acorn mush for a sweet treat.
Tomatoes on Everything
Nothing beats a vine-ripened tomato.
- Simple Salsa: Dice tomatoes, onion, and jalapeño, and mix with lime juice and cilantro.
- Native tip: The simple salsa goes great on acorn bread! Toast the bread and scoop on the salsa like bruschetta.
- Tomato Toast: Layer tomato slices on whole-grain toast with avocado and a sprinkle of salt.
- Sun-Dried Style: Halve and dry tomatoes in a low oven to preserve a burst of summer flavor for later use. You can also dry them in the sun on a screen covered with mesh to keep bugs out for a true sun-dried tomato!
Corn Creations
Sweet corn is another garden favorite that bridges modern meals and traditional Native uses.
- Street Corn Bowls: Cut cooked corn off the cob and mix with lime juice, chili powder, and a little yogurt or avocado.
- Corn & Bean Salad: Combine with black beans, bell peppers, and a vinaigrette. This creates a nutritionally balanced dish inspired by the Three Sisters combination.
- Native Note: Corn has been a staple in many California tribal diets. It was used fresh, dried, or ground into meal.
Herb Highlights
Herbs like basil, mint, and parsley grow quickly and can elevate any dish.
- Flavored Water: Add fresh mint or basil to water with cucumber or citrus for a refreshing drink.
- Pesto: Blend basil with garlic, olive oil, and pine nuts for an easy sauce or dip. You can also try sunflower seeds or skip the nuts if needed. It’s still tasty!
- Cultural Use: Native communities have used local herbs such as yarrow and sage for both culinary and medicinal purposes. While not all herbs are edible, many have stories and cultural significance.
Garden to Table for a Healthier You
Using seasonal produce helps us eat healthier, reduce waste, and connect to the land around us. For those living in Northern California, it can also be a way to honor the agricultural wisdom of the region’s first people. From companion planting methods to foraging traditions, there is much to learn and appreciate.
Do you have a favorite way to enjoy your garden harvest? We’d love to hear it and celebrate the joy of seasonal, local food together. Email us at newsletter@chapa-de.org to share your favorite recipes.
Chapa-De Indian Health Auburn Grass Valley | Medical Clinic
PASSIONATE PEOPLE. COMPASSIONATE CARE.
Chapa-De provides medical care, dental care, optometry, behavioral health, pharmacy services and much more.
Serving all American Indian, Low Income and Limited Income Community Members
