Living Lite

Caprese Salad: A Simple Summer Dish in 5 Minutes

July 24, 2018

Summertime, when the livin' is easy... preparin' meals should be easy too. With an abundance of fresh, natural and locally grown ingredients, there is no need to cook or spend more than five minutes in the kitchen preparing something delectable, mouth-watering, and perfectly balanced nutritionally. 

Simply slice some vine-ripe tomatoes on a plate, spread about three ounces mozzarella (and a touch of goat cheese, if you wish) on top, add a sprig of fresh basil - all from the Farmers Market. Sprinkle fresh extra virgin olive oil, balsamic vinegar, salt and pepper on everything.

Effortless! Only a plate and knife to rinse, and a fork to clean.

Nutritionally, this is a perfectly balanced meal, because it comprises the following four/five elements:

  • At least half the plate is a fruit or vegetable,
  • It contains three ounces of protein,
  • The protein source is dairy,
  • It's topped with a heart-healthy fat, the freshest extra virgin olive oil you can find.

The only element potentially missing is a whole grain. So add a hardy, toasted slice of whole rye or whole wheat bread with a shmear of olive oil and garlic. Or, smother a one cup serving of whole grain pasta with the salad.


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Enjoy a Repast Al Fresco with Nauti Foods While Exercising on the Water

July 15, 2018

Katherine Stand-Up-Paddle-Boarding (Photo by: Robert Arnold) Katherine Stand-Up-Paddle-Boarding

Running into (literally!) the Nauti Foods floating food truck is something I look forward to when I'm kayaking or stand-up-paddle boarding on the Potomac. The experience is as surreal as it is imaginative. I couldn't believe my eyes when I first encountered Ari selling his array of high quality, and often locally sourced delicacies - on the water!

Some selections are quite healthy such as drinkable gazpacho in a bottle from Soup-R-Girl, or extravagant, like the ice cream sundae on top of a freshly baked bun-shaped sugar doughnut! The "Nauti Monkey" is a frozen chocolate-dipped banana. You'll also find Dolcezza Gelato, and traditional breakfasts like bagles and cream cheese. I always get the iced coffee with half and half (yes, the real thing).

It's the ultimate repast al fresco! Bon Appetit!


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Healthy Strawberry Cheesecake Parfait - No Cooking Necessary!

June 18, 2018

This is an outrageously delicious dessert, especially because the main ingredient is sweet, tender, locally grown strawberries.

I tried this parfait with my Salvation Army Addiction Recovery class, where I teach how preparing and eating more fruits and vegetables can be deliciously fun. The recipes we make must be healthy, simple, inexpensive, quick, and with no cooking necessary. This was a HUGE hit!

For 10 Servings or More


Use 3 medium bowls, one for each layer:

1 bowl:
Crush in Large Chunks: 9 Graham Crackers or 1-1/2 Cups Granola or Vanilla Wafers
Add Chopped Nuts, if desired

In 1 bowl, toss:
3 Cups Strawberries, sliced with hulls removed, with
1 Tablespoon Granulated Sugar

In 1 bowl, Blend, then refrigerate until set, if desired:
8 Ounces Low Fat Cream Cheese
1 Cup Nonfat Greek Yogurt
2 Tablespoons Heavy Cream
1/2 Cup Powdered Sugar
1 teaspoon Vanilla Extract

Garnish with extra strawberries, granola, and/or chopped nuts on top
Optional: Place a Sprig of Mint on Top

In a wine glass, martini glass, or clear glass cup, place a layer of the crushed graham crackers, a layer of the cheesecake mixture, then a layer of the strawberries. Repeat.

This recipe is adapted from "Life Made Sweeter."

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