Living Lite

Katherine's Peach Crisp with Roasted Nuts, Dried Fruit & Ginger

August 6, 2017

Katherine’s Summer Peach Crisp with Roasted Nuts, Dried Fruit & Ginger
By Katherine Tallmadge, M.A., R.D.

excerpted from "Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!" ($4.95)

 Serves 12

Filling:

½ Cup Pure Maple Syrup
½ Cup Raisins, Dried Cranberries, or a mix of both
2 Tablespoons Fresh Squeezed Lemon Juice
1 teaspoon Minced Candied or Crystalized Ginger, to taste
2 Tablespoons All-Purpose Flour
3 pounds Seasonal, Ripe Peaches, peeled and thinly sliced

Topping:

1-1/2 Cups Old Fashioned Rolled Oats
½ Cup Chopped Walnuts, Pecans, Hazelnuts, any favorite Nut – or a mixture**
½ Cup Brown Sugar
1/3 Cup Whole Wheat Flour*
½ teaspoon Ground Cinnamon
1/3 Cup Walnut Oil, any Nut Oil,** or Canola Oil

Preheat oven to 350 degrees F.

Prepare filling: In a large bowl, mix the maple syrup, dried fruit, lemon juice, ginger, and flour. Add the peaches and mix well. Pour into a 9-by-13-inch baking dish.

Prepare Topping: Mix the oats, nuts, brown sugar, whole wheat flour, and cinnamon. Add the oil and mix until the topping is moist. Pour over the filling in the baking dish.

Bake for 45 to 50 minutes or until the apples are tender and the crumble is golden brown.  Let stand for 10 minutes until serving

300 calories per serving.

 “Katherine’s Summer Peach Crisp with Nuts, Dried Fruits, and Ginger” is adapted from a recipe in “Eating Well” Magazine.

*A whole grain – whole oats and whole wheat flour - has three parts: bran, germ and endosperm. The bran and germ contain fiber, Vitamin E, B vitamins (thiamin, niacin, riboflavin and pantothenic acid) minerals (calcium, magnesium, potassium, phosphorous, sodium, selenium and iron), protein, essential oils, antioxidants and phytochemicals (plant substances that may protect health). The endosperm contains mostly starch with a little protein and very few nutrients. When a grain is refined, turning whole wheat flour into white flour or brown rice into white rice, only the nutrient-poor endosperm is left. The heart-healthy, cancer-fighting riches found in the bran and germ are lost. Learn more about whole grains...

 **Nuts – Every time a new study comes out about nuts – any nut – it’s positive news. Nut eaters around the world have fewer heart attacks, and we know that most of the protective nutrients are in the oil of the nut. While you already know each nut has a different look and flavor, each nut also has its own unique nutritional characteristics. For instance, almonds are the highest in protein and Vitamin E, and the lowest in artery-clogging saturated fat. Walnuts are the only nut with omega-3-fatty acids. Pecans have the highest antioxidant content. Pistachios contain lutein, a compound which may significantly improve eye health. ALL nuts are good for you. My favorite: Italian Hazelnuts!


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Sweet Melon Chunks with Fresh Mint & Crumbled Feta

July 30, 2017

The New (Photo by: Katherine Tallmadge) The New "Flavorburst" Melons from Spring Valley Farm and Orchard
It's melon season and a vast number of varieties are now available, and will be for quite a while. These days melons come in an amazing array of colors, shapes, textures, and flavors. Use a combination of any melons for this very simple, yet elegant recipe.
 
Sweet Summertime Melon Chunks with Fresh Mint and Crumbled Feta

By Katherine Tallmadge, M.A., R.D.
Excerpted from "Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!"

This is an unusual combination of flavors and textures, and a delight on the palate. Use any kind of melon that happens to be in season.

Serves 8

2 pounds melon chunks (about 1 small cantaloupe or seedless watermelon)
½ pound Feta Cheese or other similar cheese
8 small mint leaves, Chiffonade (Basil will also work)

Combine ingredients in a large bowl and serve!


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Tomato-Lover Recipe: Greek Salad with Heirloom Tomatoes

July 23, 2017

I'm in tomato heaven! Tomatoes are my favorite vegetable (maybe because they're actually a fruit!). It all started with my Grandmother. She would plant dozens - or it seemed like dozens to a child - of tomato plants every year in her huge vegetable garden. We'd pick them ripe from the vine, and eat them while still warm from the summer sun. I'll never forget how soft, juicy, and red throughout they were. I feel so lucky that today, we have our Farmers Markets in Georgetown, Rose Park, and Dupont Circle growing these kinds of spectacular specimens... of all shapes, sizes, colors, textures, and flavors! 
 
Heirloom tomatoes have been passed down through generations, have natural resistance to pests, disease and are better able to tolerate local conditions without too much exra energy, pesticides or water. Locally, organically produced food saves water, energy and encourages a region’s unique varieties of fruits and vegetables. 
 
Greek Salad with Heirloom Tomatoes
 
Serves 8
 
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 (or any vine-ripe tomatoes)
 
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 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! But because lycopene is fat-soluble, you must eat the tomato with an oil of some kind for it to be available to your body.
 
Lycopene (Red fruits such as tomatoes, watermelon, guava): Many studies have shown that lycopene-rich foods reduce the risk of prostate cancer, but the mechanism behind that reduction was not well understood until now. A recent study found that lycopene has a substantial protective effect against prostate cancer by interfering with the genes that would allow the prostate cancer cells to grow and survive. The American Institute for Cancer Research recommends that men take advantage of lycopene’s cancer-preventing effects and fill their diets with foods such as tomatoes, watermelon and guava.
 


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