As summer reaches it hottest point, there are several topics related to cooking and nutrition that we can discuss. One of the most important things to remember in the hot weather is to hydrate. Remember over half of your body is made up of water and you must replace what goes out on a daily basis. By the time you feel thirsty you are probably already dehydrated to some extent. Each person should drink approximately eight cups of fluid each day. However, this does not include beverages such as coffee, tea, milk and soft drinks. Water is best, but as an alternative you could also drink fruit juices, sports drinks or even eat fruits high in water content, such as melons. This time of year you can easily pick up watermelon, cantaloupe, honeydew and peaches at the local farmers market or grocery store.

August is National Panini Month, perfect timing with all the fresh veggies available. Someone recently asked me why I always smell everything first. The answer is simple, one of the best ways to choose a fruit or vegetable is to smell it. Does it smell like what it is supposed to be? If it has no smell, it is probably not ripe enough. And if it smells rotten or moldy, it probably is! Soft spots can also be a sign of overripe food. One of the advantages to buying from a local grower is that you know where the food came from and typically it is picked within a day or two of when you purchase it. This will create a much fresher taste when cooking and require much less seasoning and cooking time in general. One of my favorite sandwiches to serve in the summer is a grilled vegetarian; here is the recipe, so ya’ll can enjoy it too!

Vegetable Panini

4 pieces of bread

1 Squash

1 Zucchini

1 Eggplant

2 slices of fresh Mozzarella

Pesto (store bought or homemade)

Olive Oil

Salt and Pepper to taste

Directions: Wash and slice vegetables thinly. Coat them lightly with olive oil, salt and pepper to taste. Grill on each side for 2 to 3 minutes max and set aside. On each slice of bread spread 1tablespoon of pesto. Then layer the grilled vegetables (divide between the 4 pieces). Add one slice of Mozzarella to two of the slices of bread, and broil open faced (or toaster oven) until cheese is melted (approximately 2 minutes). Once out of the oven, assemble into two sandwiches and enjoy.