Katherine’s Weekly Market Recipe: Greek Salad with Heirloom Tomatoes
- At July 27, 2012
- By Katherine
- In News, Recipes
0
Tomatoes (Photo by the Academy of Nutrition and Dietetics)
When I was young, one of my most vivid memories is the taste of my Grandmother’s vine-ripened tomatoes. Every year, she would grow at least 20 tomato plants — and only tomatoes — in her back yard in Columbus, Ohio. They were her favorite vegetable (though technically a fruit), and became mine too. I’ll never forget how soft, plump, sweet and deep red they were. Definitely not today’s traveling kind. They were the kind you picked and ate, still warm from the day’s sun. The kind which you can only get from your own back yard – or the Farmers Market.
Today is the first 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…
Greek Salad with Heirloom Tomatoes
By Katherine Tallmadge, M.A., R.D.
8 servings
Ingredients:
Vinaigrette:
2 Tablespoons Freshly Harvested Extra Virgin Olive Oil
2 Tablespoons Freshly Squeezed Lemon Juice (1 Lemon)
1 Tablespoon Chopped Fresh Oregano or Basil (or 1 tsp dried)
1 Clove Garlic, Minced (optional)
Salt and Pepper to Taste (Salt is not necessary with the cheese and olives)
Vegetables:
2 cucumbers, peeled, seeded and sliced into a half-moon shape
1 onion, peeled and chopped coarsely
1 medium yellow, purple or green bell pepper, cored, seeded, chopped into large bite-size pieces
1 cup pitted Kalamata or other Greek Olives
4 Heirloom Tomatoes, quartered, and cut into large, bite-size pieces
4 ounces Feta or Goat Cheese, broken into small bits
Instructions:
Combine the vinaigrette ingredients in a large salad bowl and whisk until blended. Add the cucumbers, onion, pepper, and olives and toss into vinaigrette. Let sit for twenty minutes to marinate. Add the heirloom tomatoes and cheese when ready to serve.
Tomatoes
Tomatoes are one of the “superfoods.” Men who consumed 10 or more servings of tomato products a week had a 35% decrease in risk of prostate cancer relative to those who consumed 1.5 servings or fewer per week. This is largely attributed to “lycopene” in the tomatoes, which is also in other red fruits such as watermelon, pink grapefruit and guava. Men with lycopene levels in the top 20% had a 46% decrease in risk of heart attack compared to those in the bottom 20%. Lycopene is a potent scavenger of gene-damaging free radicals. But don’t expect to get it from a supplement. You must eat the tomato as you need the whole food to receive the benefits! Here’s why…
If you would like to have one of your recipes highlighted by Katherine, please email Katherine with your recipe for testing, along with the story behind your recipe. All recipes must be heart-healthy and diabetes-friendly.
“Black Bean and Mango Salad with a Citrus Herb Dressing”
- At June 06, 2012
- By Katherine
- In Recipes
- 0
This hearty salad by my friend, Phyllis Frucht,* has all the elements of a great main course in the spring and summer: hearty beans, sweet mango, crunchy pepper and onion, tart lime juice, hot jalapeno. This dish is quick to prepare and perfect for a busy family, a pot luck, a picnic or a light lunch. Double the recipe so you’ll have plenty for everyone.
Serves 6
1 Can Black Beans, drained and rinsed
1 Mango, peeled and diced
1 Red Bell Pepper, seeded and diced
1/2 Cup Red onion, diced
1/4 Cup Lime Juice
1/4 Cup Orange Juice
1 Tbsp honey
|1 Tbsp Lime Zest
1 Tbsp Orange Zest
1 Tbsp Herbes de Provence
1 Jalapeno Pepper, seeded and minced
1/4 Cup Cilantro, Chopped
Combine the beans, mango, red pepper and onion in a bowl. Mix the rest of the ingredients. Toss well and serve.
Per serving: Calories 110, Saturated Fat 0 g (0%), Cholesterol 0 mg (0%), Sodium 380 mg (16%), Total Carbohydrate 23 g, Dietary Fiber 5 g, Soluble Fiber 0.66 g, Omega 3 Fatty Acids 0.02 g, Protein 5 g, Vitamin A 50%, Vitamin C 110%, Calcium 4%, Iron 10%
*Phyllis Frucht is a chef and a teacher specializing in International cuisine from the Orient to India, Europe, the Middle East, the Caribbean, and more. She gives instruction for a lucky few in Washington, D.C. in elegant hands-on classes which include generous samplings of the foods with matching beverages and wine.
Fun with Fruit – Seasonal Chocolate Dipped Fruit & Popsicles
- At May 31, 2012
- By Katherine
- In News, Recipes
- 0
Pure Strawberry Popsicles by George (Photo by Vicky Tsilas)
This is my favorite time of year. There’s an abundance of locally picked strawberries and cherries at the Farmers Markets. Very soon there will be: raspberries, blueberries, plums, apricots, and more… All lend themselves beautifully to being dipped in dark chocolate or pureed and made into popsicles or into an adult Italian Ice (Granita). My recipes:
Dark Chocolate Dipped Strawberries or ANY Seasonal Fruits
Strawberry (or any Seasonal Fruit) Granita
Pure Strawberry – or any Seasonal Fruit – Popsicles
Simply puree the fruit (add a tiny bit of sweetener or sweet juice, if you like) and place in popsicle molds! Leave the pureed fruit a little chunky for texture. Add yogurt to make it creamier. Use a variety of fruit to create different colors and flavors.
Memorable Memorial Day Weekend Recipes
- At May 25, 2012
- By Katherine
- In News, Recipes
- 0
Photo by Alison Eaves
Have a lovely Memorial Day! My suggestions for wonderful dishes for the holiday, using local, seasonal picked-at-peak-ripeness ingredients… What’s at market now and most delicious? Asparagus, strawberries, onions, potatoes, cherry tomatoes… Enjoy!
Starter: Puree of Asparagus Soup with Tarragon
Main Course: Salad of New Potatoes and Asparagus with a Lemony Garlic-Herb Mayonnaise Topped with Poached Salmon
OR
Main Course: Kjerstin’s Curried Chicken Salad with Strawberries, Grapes and Roasted Almonds
Dessert: Strawberry Granita
Strawberry Granita
- At May 16, 2012
- By Katherine
- In Recipes
- 0
Strawberry Granita is excerpted from my book, “Diet Simple.” The best ice cream in the world can be found in Italy, hands down. But much more typical of Italian fare is granita, the wonderfully fresh, flavored ice that is so refreshing after a meal. Here is a granita you can whip up in a flash, and at any time of the year. Even though it is based on frozen strawberries, the taste says “fresh” thanks to the helpful addition of orange flavoring.
8 servings
grated peel and juice of 1 orange (or 1/4 cup of another juice)
2 teaspoons orange liqueur or another liqueur (optional)
20 ounces frozen sweetened or fresh strawberries (or other fruit in season)
Optional: 1 Tablespoon Sugar (if using fresh strawberries), or Splenda
Optional: 8 mint sprigs
Put eight small sherbet dishes in the refrigerator to chill. If using fresh berries, place them in the freezer until frozen. Cut the frozen sweetened or unsweetened berries into large-sized chunks and put into a food processor. Add the orange juice, peel, and liqueur. Add sugar or Splenda, if using fresh strawberries and they aren’t sweet enough. Pulse for about 30 seconds to break up the chunks, then process on high until the mixture is smooth. When the mixture has been pureed, spoon immediately into the chilled dishes and place in the freezer. If the granita has been frozen for more than six hours, remove it from the freezer 10 minutes before serving time. If desired, decorate with the mint sprigs.
(Muffin cup liners can also be used. Fit each one into a cup in the muffin pan and fill to the 3/4 level, the frozen ice will expand. Place immediately into the freezer.)
Per serving: 80 calories, 0 grams fat, 20 grams carbohydrate, 2 grams fiber, 0 mg sodium, 0 grams protein
There are very few foods that match the beautiful color and intense flavor of berries. And, fortunately, these fruits are nutrition superstars. More about nutrition benefits of BERRIES!
Zucchini Ribbons with Fresh Lemon Vinaigrette
- At May 15, 2012
- By Katherine
- In News, Recipes
- 0
Excerpted from “Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!“
Oldways, A nonprofit food and nutrition education organization, with a mission to guide people to good health through heritage, asked me to provide a recipe for their website… Since Oldways promotes the Mediterranean way of eating and I’m a huge fan, I said YES! Out of the many recipes I supplied them, they chose “Zucchini Ribbons with Fresh Lemon Vinaigrette” for their website.
Serves 6 – 8
Ingredients:
Katherine’s Favorite Vinaigrette:
Juice of 2 lemons (about 4 Tablespoons)
4 Tablespoons Extra Virgin Olive Oil
1 teaspoon coarse sea salt or Kosher salt
1 teaspoon freshly ground pepper
1 Tablespoon of fresh Basil, shredded, or fresh herb of your choice (optional)
The Vegetables:
4 or 5 small zucchini, green and/or yellow, with peel
1 onion, sliced very thinly
1 small red pepper, sliced thinly
Directions:
Prepare the vinaigrette by whisking all ingredients together in a large salad bowl.
Slice the onion and red pepper thinly, place in the vinaigrette and toss.
Slice the zucchini into ribbons, using a vegetable peeler and slicing vertically from end to end. This will make very thin slices. You may also use a cheese slicer or mandoline. Add the zucchini, toss and serve immediately, or chill and serve later.
The entire recipe contains 644 calories. Divided by 8 servings is 81 calories per serving.
This recipe was adapted from the Palmer-Sadasiv family’s “Zucchini Ribbon Salad,” from “Let’s Eat In! Family-Tested Recipes from Around the World & Around Your Block.”
Katherine’s Spicy Mexican Salsa with Strawberries
- At April 30, 2012
- By Katherine
- In Recipes
- 0
Photo by California Strawberry Commission
I usually use vine-ripe tomatoes for my fresh salsa, excerpted from my book, Diet Simple. But strawberries are a surprising and exotically delicious substitute. Serve this salsa with grilled salmon, chicken or beef… even tortilla chips… whatever you may traditionally use salsa with.
22 servings
Ingredients:
1 large onion, peeled and chopped (about ½ pound)
2 lbs fresh strawberries, hulled and coarsely chopped (start with about 3-1/2 lbs)
3 – 4 jalapeno peppers (1 – 2 ounces), to taste
¼ cup chopped fresh cilantro
½ tsp salt, or to taste
3 – 4 Tbsp fresh lime juice (1 – 2 limes)
Add the onion to the strawberries. Finely chop 2 of the jalapeno peppers to start with. Taste. If you desire more heat, add 1 – 2 more jalapenos. Mix in the cilantro. Add the salt depending on your taste. Mix in the lime juice.
Learn more about the nutritional benefits of strawberries and other berries…
Kjerstin’s Curried Chicken Salad with Strawberries and Roasted Almonds
- At April 30, 2012
- By Katherine
- In Recipes
- 0
Photo by California Strawberry Commission
This recipe by my mother, excerpted from my book, Diet Simple, would make a very nice luncheon offering. Like any curry dish, its perfect companions are a spicy or sweet chutney and a cool nonfat or lowfat yogurt. You could also top on a bagette or stuff in a tomato or avocado half. Serve with pickles, carrot and celery sticks, or radishes. You can use any seasonal fruits such as peaches, grapes, oranges, 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 grapes, halved and seeded (or other available fruit)
1 11-oz can mandarin oranges, drained OR ¾ pound Strawberries, hulled and quartered (or other available fruit)
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 or Cucumber dressing
Instructions:
Poach the chicken breasts in low sodium, nonfat chicken stock until breasts are cooked. Let cool and chop in bite-size pieces. Add the rest of the ingredients, toss, and chill. Serve chilled.
Per serving: 230 calories, 8 grams fat, 1 grams sat fat, 19 g carbohydrates, 3 grams fiber, 20 grams protein
Did you know that there are 200 seeds on each strawberry? Strawberries are members of the Rose family and there are over 600 different varieties. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps. Beware of buying out-of-season strawberries, as sometimes they are picked when they are only 40% ripe. These berries may turn red, but they will never develop sweetness and can be hard as an apple,” according to Janie Hibler in “The Berry Bible.”
Learn about nutritional benefits of strawberries and other berries…
Susan Belsinger’s Strawberry Soy Milk Smoothie
- At April 30, 2012
- By Katherine
- In Recipes
- 0
Photo by California Strawberry Commission
Susan Belsinger, a culinary herbalist and talented recipe developer, says you can use any berries in a smoothie, but her favorite is strawberry. Susan’s kids like this smoothie with ripe banana added; blueberries are also tasty. Mango and banana together gives a tropical twist. Another great combo is raspberries with peaches. Besides being quick and easy, the best thing about this recipe is that it tastes good and it is good for you! Sometimes she adds a handful of dry oatmeal—it makes it thicker and more filling, adds protein, and keeps her going longer.
Serves 2
About 1 to 1 1/2 cups fruit, cut into chunks
About 1 tablespoon maple syrup or honey
1 cup cold soymilk
3 to 5 ice cubes
2 drops pure vanilla extract
Put the fruit in the blender. Drizzle the syrup or honey over it. Add the ice cubes. Pour the soymilk over all and add the vanilla. Blend until pureed and frothy. Serve immediately in a tall glass with a straw.
Learn about the health benefits of strawberries and other berries…
Soupe aux Fraises et Rhubarbe (Strawberry Rhubarb Soup)
- At April 29, 2012
- By Katherine
- In Recipes
- 0
Soupe aux Fraises et Rhubarbe (Photo by Alison Eaves)
Serves 4
Ingredients
1 Tablespoons Canola Oil
3 stalks Rhubarb, pealed and cut into 1.4 inch chunks
2 cups hulled and sliced fresh Strawberries
4 ounces fresh Orange Juice
1/4 cup Sugar
3/4 cup Nonfat or Low Fat Vanilla Yogurt
4 fresh Mint Leaves
Procedure:
Heat the oil in a saucepan over medium-high heat. Use a pan large enough to hold all of the ingredients. Add the rhubarb and saute about a minute. Reduce heat to medium, cover and cook for about 7 minutes, or until the rhubarb is tender. Remove from the heat and let cool. Add the strawberries, orange juice, sugar and 1/2 cup of the yogurt and blend with an immersible hand blender (I like the Cuisinart Smart Stick). Cover and refrigerate for at least one hour or until it is well chilled.
Presentation:
Pour the soup into four small chilled bowls. Place a 1 Tablespoon dollop of yogurt and a fresh mint leaf on each bowl.
Learn about the health benefits of strawberries and all berries…
Soupe aux Fraises et Rhubarbe is adapted from “The French Culinary Institute’s Salute to Healthy Cooking” (Rodale Press, 1998), one of my favorite cookbooks, which I highly recommend!
