Fresh Kale and Summer Peach Salad with Toasted Almonds and Balsamic Vinaigrette

Kale Peach Salad - bestThe local peaches at this year’s farmers’ markets are exceptional: sweet, juicy, flavorful. This recipe is a perfect way to feature them at any gathering. And it’s always a favorite! Excerpted from my book: Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!

Serves 6

 Vinaigrette:
3 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Balsamic Vinegar
Salt and Pepper to taste

 Salad Ingredients:
6 Handfuls of fresh Kale (or other greens), washed, tough stems removed, and torn into bite-sized pieces
2 Cups Fresh Sliced Summer Peaches and/or any seasonal Berries
2 Ounces toasted slivered Almonds
½ Sweet Onion, peeled and sliced

In a large bowl, add the olive oil, vinegar, salt and pepper. Whisk together. Add the kale, onion, almonds, and peaches and toss together. Serve immediately.

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Farmers Market Recipe: Fresh Kale & Summer Peach Salad with Toasted Almonds & Balsamic Vinaigrette

Fresh Kale and Summer Peach Salad with Toasted Almonds and Balsamic Vinaigrette

“I don’t normally like kale, but this salad is delicious!” is a comment I hear over and over when I serve this dish. Last year around this time, I was volunteering at an Anacostia Farmers Market. At the time, there was only one produce farmer at the market and all he had the day I was coming was peaches, kale and potatoes! My job at the Farmers Markets is to inspire people to buy the locally grown produce available that day, but what the heck was I going to do with kale, peaches and potatoes? I was stumped! Then I leafed through my own book, Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations, and got inspired by one of Chef Carla Hall’s contributions to my book, her “Hearty Greens Salad with Warm Balsamic Cherry Vinaigrette.” Aha! I can do a variation on the theme, I thought, use peaches, add some crunch with toasted almonds and VOILA! It was a HUGE HIT at the Anacostia Farmers Market. So I’ve included this wonderful recipe in my new book:  Diet Simple Farm to Table Recipes (Bookbaby 2013)

Today is the 5th “Katherine’s Market Recipe” of 2013, all of which are designed to be delicious, easy, quick, famiy-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local farmers markets this week. At your farmers market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture, and nutrition. You’re also helping save the environment when you buy at your farmers market. Here’s how…

 Serves 6

 Vinaigrette:
3 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Balsamic Vinegar
Salt and Pepper to taste

 Salad Ingredients:
6 Handfuls of fresh Kale (or other greens), washed, tough stems removed, and torn into bite-sized pieces
2 Cups Fresh Sliced Summer Peaches and/or any seasonal Berries
2 Ounces toasted slivered Almonds
½ Sweet Onion, peeled and sliced

In a large bowl, add the olive oil, vinegar, salt and pepper. Whisk together. Add the kale, onion, almonds, and peaches and toss together. Serve immediately.

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Katherine’s Weekly Market Recipe: Kjerstin’s Chicken Salad with Summer Grapes, Peaches and Toasted Walnuts

“I didn’t know grapes tasted this sweet!” says client after client, after I offer them a taste of locally-grown grapes from Quaker Valley Orchards. They are sweet as can be, and so delicate, they could never be found in a store – they’re not the hard, sour, traveling variety which passes for grapes these days.

Today is the 5th of  “Katherine’s Weekly Market Recipes,” all of which are designed to be delicious, easy, quick, family-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local Farmers Markets this week. At your Farmers Market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. You’re also helping save the environment when you buy at your Farmers Market. Here’s how…

For this week’s “Kjerstin’s Chicken Salad with Summer Grapes, Peaches and Toasted Walnuts,” buy your grapes, peaches and sweet “candy” onions at Wednesday’s Rose Park Farmers Market or Sunday’s Dupont Circle Farmers Market.

Kjerstin’s Chicken Salad with Summer Grapes, Peaches and Toasted Walnuts
excerpted from “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (LifeLine Press, 2011)

This recipe, developed by my Swedish mother, would make a very nice luncheon offering. Top on a bagette or stuff in a tomato or half an avacado. Serve with pickles, carrot and celery sticks, radishes. Instead of the grapes or mandarine orances, you can use other seasonal fruits such as strawberries, peaches, or anything ripe and in season.

Serves 4

 

2 cups chicken breast meat, cooked, chopped (about 2 half breasts or 9 ounces)

1 pint Low sodium, nonfat chicken stock

1/3 cup small mild onion, chopped

1-1/2 cup celery, chopped

1 c seedless grapes, halved

2 ripe peaches, chopped

3 Tbsp Fresh Dill, Chopped

3 Tbsp Chopped fresh parsley

1 tsp or more to taste curry powder

1 ounce almonds or walnuts, toasted and chopped

1/4 cup any low fat ranch-style dressing

 

Poach the chicken breasts in low sodium, nonfat chicken stock until breasts are covered. Let cool and chop in bite-size pieces. Add the rest of the ingredients and chill. Serve chilled.

Per serving: 230 calories, 8 g fat, 1 g sat fat, 19 g carbohydrates, 3 g fiber, 20 g protein

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# 1 THE SUNDAE SOLUTION

Photo: CA Strawberry Commission

NOW it’s official: You can eat a chocolate sundae every day and still lose weight…

One of my clients, Jennie, almost always snacks in the afternoon. She view these snacks as ‘rewards” for getting through another day of drudgery. Of course, these same snacks contribute to her weight problem.

My advice to her (and I’m pretty proud of it ): Have a chocolate sundae every day.

I know this sounds strange, but here’s why it helps. The chocolate syrup that you pour over ice cream isn’t  exactly lean, but that’s okay because underneath the chocolate – the sundae part – is fresh fruit instead of ice cream. Fruit is a lot better for you than ice cream, and the chocolate provides a slightly sinful incentive to make the  switch seem worthwhile.

Almost any fruit works with chocolate syrup – strawberries, bananas, peaches, take your pick. Apart from the fact that a fruit sundae is deliciously fresh tasting, filling, satisfying,  and low in saturated fat and calories, it makes a great substitute for other snacks that really load on the calories.

THE SUNDAE SOLUTION has been responsible for hundreds of people eating  – and LOVING – more fruit. If you try it, you will too!

BOTTOM LINE: Lose 9 to 35 pounds

A tablespoon of regular chocolate syrup has about 50 calories. Pour it over fruit, and your total is about 110 to 160 calories. Compare that to the usual snacks – a candy bar or protein bar, for example, has about 250 calories, and an ice cream cone has about 500 – and you can see why substituting the fruit sundae can lead to impressive amounts of weight loss. Make the switch every day, and you can count on losing 9 to 35 pounds in a year.

Get more wonderful tips like this that will make your diet simple!
Click here to buy “Diet Simple,” the book

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