Living Lite

My Sunrise Walk Along the Potomac

August 23, 2012

I feel grateful to live in one of the most beautiful walking cities in the world, and the most wonderful neighborhood in that city: Georgetown. If I can take my mind off my worries, thoughts, and plans, and focus on being in the moment, I notice the most inspiring sights and - for that moment - all is well with the world! 

I especially enjoy walking along the Potomac. It's comforting to see familiar people, nodding "Good Morning!" and familiar scenes, such as these rowers ...

Rowers on the Potomac at Sunrise (Photo by: Katherine Tallmadge) Rowers on the Potomac at Sunrise

This lone rower was quite impressive. I'd love to learn how to do that...

Rower (Photo by: Katherine Tallmadge) Rower

I noticed mulberry bushes along the Potomac ...

Mulberries along the Potomac (Photo by: Katherine Tallmadge) Mulberries along the Potomac

The memorials are particularly striking at sunrise ...

Washington and Jefferson Memorials at Sunrise (Photo by: Katherine Tallmadge) Washington and Jefferson Memorials at Sunrise

Ahhhh... With such a serene start, I think I'll have a lovely day. And I hope you do too ...


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Katherine's Weekly Market Recipe: Melon Chunks with Crumbled Feta and Fresh Mint

August 21, 2012

I've been told that this year's peaches and melons are especially sweet and velvety because of the lack of rain. It concentrates their flavor. Whatever! I recommend you quickly run over and buy some at Rose Park's Farmers Market on Wednesday or Dupont Circle's Fresh Farm Market on Sunday - before the season is over.

Though getting the melons home takes a little help from my friends...

Anchor Nursery's Jim Breger (Photo by: Katherine Tallmadge) Anchor Nursery's Jim Breger

Today is the 4th of  "Katherine's Weekly Market Recipes," in The Georgetown Dish, 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...

 

Melon Chunks with Crumbled Feta and Fresh Mint

By Katherine Tallmadge, M.A., R.D.
Author: “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (LifeLine Press, 2011)

 

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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Katherine's Weekly Market Recipe: Salad of “New” Potatoes, Green and Yellow Beans with Lemony-Garlic-Herb Mayonnaise

August 14, 2012

This potato salad has more crunch and color than most, making it impossible to resist. The green beans, bell peppers, tomatoes and onion, are all in season right now, which makes this a particularly delicious, nutritious, and welcome addition to any meal - at home or a picnic with family or friends.  The mayonnaise dressing brings out the flavor of any vegetable, especially if allowed to soak into still-warm, just cooked green beans and delicate, small, thin-skinned local potatoes. Make it a main course by topping it with grilled or poached salmon.

Today is the third of  "Katherine's Weekly Market Recipes," in The Georgetown Dish, 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 "Salad of New Potatoes, Green and Yellow Beans with Lemony-Garlic-Herb Mayonnaise," buy your new or fingerling potatoes, green beans, bell peppers, tomatoes and onions at Wednesday's Rose Park Farmers Market or Sunday's Dupont Circle Farmers Market.
 

Salad of “New” Potatoes, Green and Yellow Beans with Lemony-Garlic-Herb Mayonnaise
by Katherine Tallmadge, M.A., R.D., author of “Diet Simple” (LifeLine Press 2011)

Serves 6 to 8

Mayonnaise Dressing:

1/4 Cup Mayonnaise, preferably made with Canola or Olive Oil
Grated Zest and Juice of 1 Lemon
2 Garlic cloves (or more, to taste), mashed
1 Tbsp (or more, to taste) fresh Tarragon or other fresh herb such as Dill
Salt and Pepper, if desired (none needed)

Vegetables:

1 quart Green Beans and Yellow Wax Beans, tough end removed, and cut into 2-inch pieces
1 pint small New Potatoes or Fingerlings with skin, cleaned/scrubbed but not peeled
2 Red Bell Peppers, raw or roasted (if desired) and chopped
1 pint sliced cherry tomatoes or chopped Heirloom tomatoes
1 Bunch (about 4 – 5) Green Onions, or a local "Candy Onion," chopped

Prepare the dressing in a bowl large enough to fit the finished salad. Mix the mayonnaise, lemon, garlic and fresh herb of your choice. Place in refrigerator to keep chilled. 

Steam or boil the Green beans and yellow wax beans slightly (in a small amount of water) for about 3 minutes, until they are al dente (firm, but not hard, with resistance to the bite). Drain and immediately toss in ice water to stop the cooking process. Place in the bowl of cold mayonnaise dressing. Toss to coat with mayonnaise dressing. Put the bowl back into the refrigerator to halt the cooking process.

Slice the small potatoes in half or quarters, depending on their size. Boil the potatoes for about 5 or 10  minutes, until tender when pierced by a fork. Drain and place in the bowl with the mayonnaise and green beans. Toss to coat with the mayonnaise dressing. Place in the refrigerator.

Roast the red bell peppers if desired, chop, and add to the mix. Chop the white part of the green onions, cut the cherry tomatoes in half, and place in bowl with the other vegetables; toss.

NOTE: I wait to add the tomatoes at serving time.

New Potatoes (Photo by: US Potato Board) New Potatoes

Potatoes

Potatoes have been unfairly maligned.  They have been blamed for increasing blood glucose levels, insulin resistance, excess weight and Type 2 diabetes. A recent Harvard study that followed large populations and their disease rates linked potato eating with being overweight, blaming  it on the blood glucose rise.

But many foods, including whole-wheat bread and whole-grain cereals, cause similar spikes in blood glucose, and are correlated with superior health and lower body weights. How could the higher body weight in the Harvard study be explained? The study lumped all potato products together, including potato chips and french fries, very fattening versions of potatoes usually eaten in large portions alongside hamburgers, hot dogs, and sodas.

“It’s an easy food to attack; but the meal pattern may be the culprit,” said David Baer, a research leader at the Agricultural Research Service of the Department of Agriculture. “Other epidemiological studies have not verified a connection between potatoes and weight gain or any diseases, and no clinical studies have shown a connection.” Learn more about the Harvard study…

Potatoes are a great source of potassium, Vitamin C and fiber that many cultures – Scandinavians, Russians, Irish, and Peruvians – relied on as a nutritious staple for centuries. And they were not fat.


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