Farmer's Market Finds: Tips & Recipes (cont.)
Farmer's Market Recipes
Here are some recipes in which you can use those fabulous farmer's market finds.
Strawberry Light Lemonade
WebMD Weight Loss Clinic members: Journal as 1/2 cup canned fruit in heavy syrup or 1 portion fresh fruit
Add more or less Splenda and sugar depending on your taste preference.
2 cups sliced or halved strawberries
5 tablespoons superfine sugar (regular sugar will work, too)
8 tablespoons Splenda
12 tablespoons freshly squeezed lemon juice
Ice cubes as desired
2/3 cup club soda, mineral water or seltzer water per glass
- Puree strawberries and 1 tablespoon sugar in blender or small food processor.
- Spoon 3 tablespoons of strawberry puree into each glass, then add 2 tablespoons Splenda and 1 tablespoon sugar to each glass.
- Add 3 tablespoons lemon juice to each glass; stir to blend well. Stir in 2/3 cup of club soda (or similar) into each glass, add some ice, and serve.
Yield: 4 glasses
Per serving: 97 calories, 1 g protein, 25 g carbohydrate, 0.3 g fat, 0 g saturated fat, 0 mg cholesterol, 1.5 g fiber, 1 mg sodium. Calories from fat: 3%.
Farmer's Market Pasta Salad
WebMD Weight Loss Clinic members: Journal as 1 cup ''entree salad with starchy foods, light salad dressing'' + 1/2 cup ''vegetables without added fat.''
OR 1 1/2 cups ''hearty stews, chili, bean soup.''
OR 1 portion ''frozen dinner light, pasta or rice dish with meat or fish or vegetarian with light sauce'' + 1/2 cup ''vegetables with 1 tsp fat maximum.''
Feel free to add or substitute ingredients to incorporate the items that you find this weekend at your farmer's market.
About 8 cups cooked, drained, whole-wheat blend pasta (rotini or penne)
1/2 cup pesto (like fresh or frozen pesto from the supermarket)
2 large, ripe tomatoes, diced
1 cup finely diced bell pepper (use yellow, red, or orange for a color contrast)
3 cups lightly cooked and cooled in-season veggies (zucchini or carrot slices, broccoli or cauliflower florets, green beans, or whatever veggie looks good)
1/4 cup toasted pine nuts* (optional)
*To toast pine nuts, just add to small nonstick frying pan and cook over medium-low heat, stirring often, until they are lightly brown. This takes only a few minutes.
- Add pasta to large serving bowl along with the pesto, diced tomato, bell pepper, and in-season vegetables, and toss to blend well.
- Sprinkle the toasted pine nuts over the top if desired and serve. If not serving immediately, cover well and keep refrigerated until needed.
Yield: 6 servings
Per serving: 370 calories, 16 g protein, 58 g carbohydrate, 11 g fat, 2.5 g saturated fat, 6 mg cholesterol, 6-10 g fiber (depending on whether your pasta is partial or full whole wheat), 171 mg sodium. Calories from fat: 25%.
Grilled Chicken with Pretty Peach Sauce
WebMD Weight Loss Clinic members: Journal as 1 serving of ''lean meat and moderate fat meat without added fat'' + 1 portion fresh fruit.
1/2 cup orange juice
3 tablespoons lime juice
2 tablespoons olive oil
1 cup diced peaches
6 tablespoons diced red pepper
6 tablespoons minced red onion
6 tablespoons chopped fresh cilantro
1 teaspoon balsamic vinegar
4 boneless, skinless chicken breasts (about 24 ounces raw)
1 teaspoon olive oil
- First, start the marinade: Add orange juice, lime juice, and olive oil to medium sized bowl and stir.
- Put peaches, red pepper, red onion and cilantro in a small bowl and toss to blend. Add half of this mixture to a small food processor and pulse briefly (4 seconds) to chop and blend. Add the pureed mixture to the orange-lime marinade.
- Add balsamic vinegar to the remaining peach mixture in the small bowl. Cover and place in refrigerator until chicken is ready. This will be your peach sauce.
- Add the chicken breasts to the orange-lime marinade, cover well with the marinade. Refrigerate for at least 1 hour, and up to 8 hours.
- Preheat grill. Lift chicken from marinade and grill until cooked throughout. Place on serving plate to rest a few minutes.
- Meanwhile, preheat a small, nonstick frying pan over high heat. Brush the bottom of the hot pan with a teaspoon of olive oil. When the oil is good and hot, add the peach mixture from the refrigerator and saute for exactly 1 minute. Serve each chicken breast with a spoon of the peach sauce over the top.
Yield: 4 servings
Per serving: 253 calories, 40 g protein, 5 g carbohydrate, 7.4 g fat, 1.7 g saturated fat, 108 mg cholesterol, 1 g fiber, 95 mg sodium. Calories from fat: 27%.
Published June 16, 2006.
SOURCE: ''Natural/Organic Sales to Grow Another 63% by 2010: Report,'' Progressive Grocer, May 24, 2006.
Recipes provided by Elaine Magee; © 2006 Elaine Magee
Elaine Magee, MPH, RD, is the ''Recipe Doctor'' for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.