Living Lite

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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Katherine's Weekly Market Recipe: Tabouleh with Chick Peas, Seasonal Vegetables and Lemon Garlic Vinaigrette

August 7, 2012

This recipe is always a huge hit. There are many potential variations: Try using Quinoa instead of Bulgur or Soy Beans instead of Chick Peas. Use Tarragon in place of basil. Every vegetable in the recipe - the tomatoes, cucumbers, peppers, sweet onions, garlic, and basil - can be found at the local Farmers Markets at Rose Park on Wednesday or Dupont Circle on Sunday. The possibilities are endless! This is a naturally vegan recipe. But for the meat lovers, it's great with grilled chicken or seafood on the side

Today is the second 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...

Tabouleh with Chick Peas, Seasonal Vegetables and a Lemon Garlic Vinaigrette
By Katherine Tallmadge, M.A., R.D.
 
Makes about 6 - 300 calorie servings
Time: 20 – 30 minutes
 
1 Cup Bulgur (Cracked Wheat)
1 15-ounce Can Chick Peas, drained
1 Large cucumber, skinned and seeded, chopped
1 Large Yellow Pepper, seeded, chopped
1 Sweet Onion, chopped finely
1 pint sliced Cherry Tomatoes or Chopped Heirloom Tomatoes
1 Large Handful Fresh Basil, chopped
Optional:
¼ cup golden raisins
¼ cup roasted pine nuts
 
Vinaigrette:
Juice of One Lemon (2 Tbsp) and its lemon zest
2 Tbsp Extra Virgin Olive Oil
1 crushed Garlic Clove
Kosher Salt and Freshly Ground Black Pepper
 
In a large glass bowl, pour 3 cups boiling water over the bulgur and let sit for 15 minutes or longer. While the bulgur is fluffing up, make the salad: In a large glass or plastic bowl, dump in the chick peas, the chopped cucumber, pepper, onion, tomatoes, basil, raisins and pine nuts. Make the vinaigrette in a separate small bowl: roll the lemon on the counter and place in microwave for 30 seconds (this procedure extracts the maximum juice). Let cool. With a microplane, zest the lemon being careful not to use the bitter white pith. Squeeze the lemon juice and place with zest in the small bowl. Add the olive oil, garlic, salt and pepper. Whisk together. Drain the bulgur and add to salad. Toss in the vinaigrette. Chill and serve, or serve immediately.
 
Note: This recipe can be made ahead of time and will keep nicely in the refrigerator for a week. If you decide to make this as a "batch," for you or your family, a cooking technique I recommend in my book, Diet Simple, and which makes eating healthy a pleasure, I recommend leaving the tomatoes out of the recipe until it is served. To me, refrigeration ruins tomatoes!
 


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Katherine's Weekly Market Recipe: Greek Salad with Heirloom Tomatoes

August 1, 2012

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," 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 "Greek Salad with Heirloom Tomatoes," buy your tomatoes, cucumbers, peppers, onions, and garlic at Wednesday's Rose Park Farmers Market or Sunday's Dupont Circle Farmers Market, which just celebrated its 15th year. Congratulations Fresh Farm Markets!
 

Greek Salad with Heirloom Tomatoes
By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (LifeLine Press, 2011)
www.KatherineTallmadge.com

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 in The Georgetown Dish, please email Katherine with your recipe for testing, along with the story behind your recipe. All recipes must be heart-healthy and diabetes-friendly. Send to: Katherine@KatherineTallmadge.com


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