Grilled Halloumi Salad with Peach, Corn, Avocado, and Arugula

This is the perfect summer salad! Not only does it just take 10-15 minutes to make, but it’s colorful, flavorful, and highlights some of summer’s delicious produce. I also can’t get enough of the salty/sweet combo of the halloumi with the peaches. Serve this alongside some grilled chicken or fish for an easy summer meal :)

Ingredients (serves 2):

• 2 cups arugula

• 4-6 oz halloumi cheese, cut into 1/4 inch slices

• 2 ears of corn, steamed and cut off the cob

• 1 peach, sliced

• 1 avocado, diced

• 1/4 cup fresh basil, chopped

• 1 tbsp avocado oil

• 2-3 tbsp olive oil

• 1-2 tbsp balsamic

Directions:

• Coat halloumi in avocado oil and grill on a grill or grill pan for 2 minutes per side

• Add all ingredients to a salad bowl, toss with olive oil and balsamic

Fennel, Orange, and Avocado Salad

This bright and colorful salad is as flavorful as it is beautiful! It also takes 5 minutes to prepare - an added bonus. I personally love serving this with a hearty, winter meal like a stew or pasta. The tang from the citrus and creamy avocado provides perfect balance for a heavier main course. Or top this with chicken and/or nuts (toasted almonds, pistachios, and pine nuts would be a great addition) for a satisfying lunch!

Ingredients:

(serves 4)

• 2 large handfuls of arugula

• 1 head of radicchio, sliced thin

• 1 fennel bulb, sliced thin

• 2 oranges, peeled and sliced in rounds

• 1 avocado, sliced

For the dressing:

• ¼ cup extra-virgin olive oil

• 2 tablespoons lemon juice

• ½ teaspoon Dijon mustard

• Salt and pepper to taste

Directions:

• Whisk together the dressing ingredients. Toss it with the arugula and radicchio and place in a serving bowl/dish. (You may not need all the dressing - you can always save the extra)!

• Top with sliced fennel, orange, and avocado and serve!

Salad With Cherries, Pistachios, and Goat Cheese

This salad is perfect when ripe, juicy cherries are in season! It is so quick to whip up and the combination of flavors is unbeatable - the tangy goat cheese, sweet cherries, and salty, nutty pistachios. YUM. If you want to make this a more substantial salad for lunch or dinner, add in cooked quinoa or grilled chicken for some added protein.

Ingredients:

(serves 4)

• 4 big handfuls of mixed greens

• 1 cup of cherries, pitted and halved

• ¼ cup of pistachios, shelled

• ¼ cup of goat cheese, crumbled

For the dressing:

• 3 tbsp olive oil

• 1 ½ tbsp lemon juice

• 1 tsp Dijon mustard

• Salt and pepper to taste

Directions:

• Whisk together the ingredients to make the salad dressing. Taste and add a tsp. of honey or maple syrup if overly tart.

• In a large salad bowl, combine the salad greens with the dressing. 

• Top with cherries, pistachios, and goat cheese.

Health Benefits of Cherries

• They are loaded with antioxidants, which help boost our immune systems and reduce inflammation in our bodies.

• These antioxidants are also connected to improved cardiovascular health.

• Because of their anti-inflammatory properties, cherries have been shown to be beneficial to athletes as they can help with muscle recovery.

• Tart cherries (you can find tart cherry juice at the store) contain melatonin, which can help regulate your circadian rhythm (sleep-wake cycle). 

Sources and Additional Reading:

• https://www.medicaldaily.com/cherry-health-benefits-6-reasons-why-you-should-eat-more-cherries-246713

• https://draxe.com/nutrition/benefits-of-cherries/

Apple Cider Vinaigrette

This is my go-to salad dressing. It has the perfect amount of tang in my opinion and quickly brightens up the flavors of any salad! I’ll make a batch and store it in my fridge so that I have dressing for the week!

Ingredients:

• ¼ cup extra virgin olive oil

• 2 tbsp raw apple cider vinegar

• 1 tsp dijon mustard

• 1 tsp honey

• ¼ tsp salt

• Pinch of pepper

Directions:

• Add all ingredients to a jar and shake (or whisk) until combined

• Add to your favorite salad, like the one pictured here (lettuce, watermelon radishes, avocado, and pumpkin seeds)

Health Benefits of Raw Apple Cider Vinegar

• Apple Cider Vinegar is great for gut health! It will bring beneficial bacteria to your gut, which leads to enhanced digestion and absorption of nutrients. 

• It also has antiviral and antifungal benefits, which also improves microbiome conditions and your immune functioning!

• Although acidic, once ingested, it has an alkalizing effect on the body, which ensures good gut health!

• Apple cider vinegar has been shown to help balance blood sugar levels 

• Finally, it can help lower LDL (the bad) cholesterol and promote heart health

Sources and Additional Reading:

• https://www.amymyersmd.com/2019/07/8-benefits-apple-cider-vinegar/

• https://draxe.com/nutrition/apple-cider-vinegar-uses/

• https://www.mindbodygreen.com/0-5875/15-Reasons-to-Use-Apple-Cider-Vinegar-Every-Day.html

• https://tacanow.org/family-resources/balancing-the-gut-why-do-you-want-to-be-more-alkaline/

Winter Slaw with Cabbage and Kohlrabi

I love this winter slaw because it is tangy, sweet, and satisfying. Plus, it’s colorful and makes for a beautiful side dish! Feel free to get creative here and add some raw beets, fennel, apples, pears, radicchio, you name it! Use what’s fresh and in season :)

Ingredients

(serves 4)

• 2 cups kale or radicchio, shredded

• ½ green or red cabbage, shredded

• 3 kohlrabi, peeled, cut into matchsticks (or julienned)

• 2 medium carrots, peeled and grated 

• ½ cup toasted, slivered almonds

• ¼ cup currants

• 8 kumquats, sliced thinly

For the dressing:

• ¼ cup olive oil

• 2 tbsp apple cider vinegar

• Salt and pepper to taste

• ½ tsp maple syrup

Directions:

• Add cabbage, kale (or radicchio), kohlrabi, carrots, currants, and kumquats to a large serving bowl.

• Whisk together dressing ingredients and pour over salad. Toss to combine.

• Top with toasted almond slivers and serve

Winter Citrus Salad with Orange, Fennel, and Feta

I made this citrus salad the other night when having a heavier main course - Morracan lamb and eggplant. This light and refreshing salad perfectly balanced out our meal! It’s bright, colorful, tangy, and sweet!

Citrus fruits are everywhere in the winter, which I love because they bring delicious and bright bursts of flavor during what can be a dreary time of year! There are many different varieties of oranges out there, and I encourage you to give them a try! Not only does a variety of oranges look beautiful, but they also all have their own distinct taste. My personal favorites are Cara Cara oranges and Blood Oranges. Everyone seems to know they are excellent sources of Vitamin C (great for your immune system) which is true, but today I’ll also share some additional health benefits behind these juicy fruits.

Ingredients:

(Serves 4)

• 3-4 ounces arugula

• 1 small radicchio, cored and sliced into ribbons

• 2 oranges, peeled and sliced into ¼ half rounds 

• 1 fennel bulb, cored and thinly sliced

• ¼ cups feta

For the dressing:

• ¼ cup olive oil

• 2 tbsp fresh squeezed lemon juice

• 1 tsp Dijon mustard

• 1 tsp red wine vinegar

• Zest from one orange

• Salt and pepper to taste

Directions:

• Arrange all salad ingredients in a serving bowl

• Whisk together all dressing ingredients until combined. Pour over salad and toss. 

Health Benefits of Oranges

• Oranges are loaded with antioxidants, which fight free radicals and protect against chronic disease

• The high levels of Vitamin C in oranges are great for building up our immune systems, but also for our skin (slows down the aging process)

• They are high in flavonoids, which have been shown to boost cognitive functioning

• Oranges are high in fiber, which helps promote healthy digestion and helps keep you feeling full. 

Sources and Additional Reading:

• http://www.unclematts.com/10-good-reasons-to-eat-an-orange-a-day/

• https://draxe.com/nutrition/orange-nutrition/

Brussels Sprouts, Radicchio, and Apple Salad

Here’s another brussels sprouts recipe for you this week! It’s a light, colorful, and fresh winter salad that has great flavor and crunch. Plus, it provides you with many vitamins and minerals to keep your immune system healthy this winter!

Ingredients:

(serves 4)

• 5-6 cups of shredded brussels sprouts

• 1 head of radicchio, sliced into thin ribbons

• 1 honeycrisp apple, thinly sliced into matchsticks

• ¾ cup hazelnuts or walnuts, toasted and roughly chopped

• 1 tbsp olive oil

• Salt to taste

For the dressing

• ¼ cup olive oil

• Juice from 1 ½ lemons

• Salt and pepper to taste

Directions

• Heat 1 tbsp of olive oil in a large frying pan over medium heat. Add the brussels sprouts and a pinch of salt and cook for about 5 minutes or until tender, stirring often.

• Remove brussels sprouts from the heat and let cool.

• Meanwhile, whisk together lemon zest, lemon juice, and salt and pepper.

• Add radicchio, cooled brussels sprouts, apples slices, and walnuts/hazelnuts to a serving bowl. Add the dressing and toss to coat. Optional: top with goat cheese or garnish with pomegranate seeds.

Warm Brussels Sprouts Salad with Bacon

 I love brussels sprouts and cook with them often. Growing up I despised this vegetable, but the only way they had been presented to me was boiled and without any seasoning. Now, we pretty much see them on every menu when we go out to eat. They are definitely trendy...well as trendy as veggies can be. However, whenever I eat them at restaurants I usually feel sick afterwards. They are typically fried in low-quality oils, and doused with heavy aiolis and cheese…and bacon. Yet, I still LOVE the smokey, salty bacon flavor with the brussels - they are a pretty perfect pairing. That’s why I decided to create my own “healthified’ version of one of my favorite side dishes - a warm Brussels sprouts salad with bacon.

Ingredients:

(serves 4)

• 1 lb brussel sprouts, shredded or well chopped

• ¾ cup walnuts

• 1 shallot, finely diced

• 3 pieces of bacon

For the dressing:

• ¼ cup of good olive oil

• 2 tbsp apple cider vinegar

• 1 tbsp dijon mustard

• ½ tsp maple syrup

• Salt and pepper to taste

Directions:

• Toast walnuts in a large frying pan over medium heat for five minute or until they smell toasty. Remove from the pan and let cool. Then roughly chop and set aside.

• Wipe pan and then cook bacon in the same pan over medium heat until crisp. Remove bacon from skillet, let drain on paper towels, then crumble.

• After bacon is cooked, drain pan of all but 1 tbsp of bacon grease

• Cook shallots with a pinch of salt over medium heat, stirring often, until tender and browned (about 3-5 minutes)

• Add Brussels sprouts and cook, stirring often, for about 5-7 minutes or until tender. Add a splash of water or vegetable broth if needed.

• Prepare dressing by whisking together all ingredients in a small bowl or jar.

• In a serving bowl, combine brussel sprouts with dressing. Top with walnuts and bacon and serve.

Additional Notes:

• If you don’t want to use bacon, eliminate that step and just add 1 tbsp olive oil to begin cooking shallots.

• For a breakfast or lunch salad, top with a fried egg!

• You can also use toasted hazelnuts or pecans - all are great options!

Health Benefits of Brussels Sprouts

• They are high in antioxidants, which helps to reduce inflammation and fight oxidative stress

• They are an excellent source of Vitamin K, which is essential for blood clotting and healthy bone density

• A half cup provides you with over 80% of your daily vitamin C needs!

• They help with our body’s detoxification and digestive processes!

Sources and Additional Reading:

• https://www.healthline.com/nutrition/benefits-of-brussels-sprouts#section10

• https://www.treehugger.com/green-food/6-reasons-why-you-should-eat-more-brussels-sprouts.html

• https://draxe.com/nutrition/brussels-sprouts-nutrition/

Butternut Squash Fall Harvest Salad

While I love all types of squash, butternut squash is probably my favorite. There is something indescribably satisfying about the sweet and nutty flavor that feels so autumnal. Having some roasted butternut squash soup while sitting outside on a crisp fall afternoon admiring the fall foliage sounds like paradise to me :)

I enjoy butternut squash in all forms, whether it’s in a soup, simply roasted on its own, or part of a delicious salad such as my Fall Harvest Salad, pictured here. To be honest, the photo does not do it justice. This is one of my favorite recipes I’ve created - I want to make it again and again! Every bite is bursting with complexity of flavor and texture, with the sweet and nutty butternut squash, tart apples, creamy avocado, and crispy pumpkin seeds. The tangy dressing (and goat cheese if using) is the perfect binding ingredient, elevating the flavor profiles of each component to this salad. It’s hearty, filling, and full of health-boosting nutrients. This is sure to be a crowd pleaser!

Ingredients:

(Serves 4)

Served here with roast chicken

• 1 medium butternut squash, peeled and cut into 3/4" cubes 

• 1 large bunch of Tuscan kale, stemmed and leaves chopped

• 2 cups arugula (about 1 large handful)

• 1 apple, diced

• 1 avocado, diced

• ¼ cup raw pumpkin seeds

• 2 tbsp avocado oil

• ¼ cup goat cheese (optional) 

For the vinaigrette:

• 3 tbsp fresh lemon juice 

• 1 tbsp apple cider vinegar

• 3 tbsp olive oil

• 2 tsp Dijon mustard

• 2 cloves garlic, smashed and peeled

• Salt and pepper to taste

Directions:

• Preheat oven to 425°F. 

• On a baking sheet, toss squash with 1-2 tbsp avocado (or olive) oil, salt and pepper

• Roast for 45 minutes, tossing once midway.

• While squash is cooking, place pumpkin seeds on a small baking sheet and roast in oven for about 5 minutes, or until golden brown. Remove from oven and let cool.

• Make dressing by combining garlic, Dijon mustard, apple cider vinegar, olive oil, lemon juice, ¼ tsp salt and ¼ tsp pepper in a jar. Shake to stir. Remove garlic cloves just before using.

• In a large serving bowl, combine kale with ½ of the dressing. Massage kale with dressing for about 2 minutes or until kale starts to soften. Taste and add more dressing if needed. 

• Once squash is cooled, add ¾ of it to the bowl, along with the apples, avocado, and arugula and mix all together. Add a little more dressing if needed. Top with pumpkin seeds and goat cheese (if using) and serve!

Tip #1: Double the salad dressing so you have it for the week!

Tip #2: With any extra butternut squash and pumpkin seeds, add them to a brown rice or quinoa bowl for lunch or dinner the next day!

Health Benefits of Butternut Squash:

• One cup of butternut squash has over 400 percent of your Daily Value (DV) of Vitamin A, which benefits healthy eyesight and a healthy immune system

• One cup of it contains about half of your daily dose of vitamin C, which supports our immune system and promotes healthier skin

• Butternut squash promotes bone health with the high potassium and manganese content 

• It contains significant amounts of vitamin B6, which is essential for the proper functioning of our nervous and immune systems. 

Sources and additional reading:

• https://www.organicauthority.com/health/8-incredible-nutrition-and-health-benefits-of-butternut-squash

• https://draxe.com/nutrition/butternut-squash-nutrition/

• http://www.wholeliving.com/134734/power-foods-butternut-squash
  
  
  

Delicata Squash with white beans, red onion and arugula

I love squash season!! They might just be my favorite vegetable, and we just started getting these delicata squash in our farm box, so I am pretty excited! Delicata squash is hearty, sweet, and super satisfying - plus they are so easy to prepare. No need to peel the skin - just slice and roast! Often times I will just roast them on their own with some oil, salt, and pepper (and maybe a dash of cinnamon) and enjoy them as they are or add them to a salad, but this delicata squash dish adds a little flare and a lot of taste, while still keeping things easy and simple.

This dish is quite starchy and carb-heavy with the squash and white beans, so I would pair it with a protein (like chicken, fish, etc…) for a super easy weeknight meal. You can also just eat a larger portion of this for your entire meal, as it includes a good amount of protein, fiber, and greens. Maybe just add in a little extra peppery arugula!

Ingredients:

(serves 4 as a side)

• 2 medium delicata squash

• 1 red onion, peeled and cut into thick wedges

• 2 cups arugula

• 1 15 ounce can can white beans (like cannellini), rinsed and drained

• 3 tbsp of avocado oil (or oil of your choice)

• 3 oz crumbled feta or goat cheese (optional)

For the dressing:

• Zest and juice from 1 lemon

• 1 tbsp minced shallot

• 2 tbsp apple cider vinegar

•  2  tsp Dijon mustard

•  6 tbsp extra-virgin olive oil

• Salt and pepper to taste

Instructions:

preparing the squash

• Preheat oven to 425 degrees F

• Slice delicata squash in half, lengthwise, scoop out seeds and slice into ½ inch half moon slices

• Coat squash and red onion in avocado oil, salt, and pepper. Roast for about 40 minutes, or until browned. Toss at the halfway point.

• While squash and onion roasts, make the dressing by whisking together olive oil, lemon juice, lemon zest, shallot, dijon mustard, salt and pepper

• Once squash and onions are ready, let cool, then add to a serving bowl, along with arugula, white beans, and dressing. Toss and top with goat cheese or feta (optional) before serving.

Health Benefits of Delicata Squash:

• One cup of delicata squash contains 59 percent of the DV for vitamin A!

• It is one of the few vegetarian sources of omega-3 fatty acids, which can help reduce inflammation 

• Delicata squash is also a great source of vitamin C, which will help boost your immune system

• It contains high amounts of B vitamins, which can help improve energy levels

• Delicata squash has a good amount of dietary fiber, which aids in digestion

Sources and additional reading:

• https://drhealthbenefits.com/food-bevarages/vegetables/health-benefits-delicata-squash

• https://www.davidwolfe.com/delicata-squash-benefits/

Cantaloupe and Cucumber Salad

This summer salad is so incredibly refreshing because both cucumber and cantaloupe have high water contents and are super hydrating. Additionally, while this dish is incredibly simple and only has a small handful of ingredients, it packs a flavorful punch. The cantaloupe (make sure it’s ripe!) is so delicate and sweet, the cucumber is crisp and earthy, and the simple dressing brings a bit of tang with the acidity. I also love the fresh basil (I used baby basil from the garden, but regular basil or even mint would be great too), which I feel brings it all together. This salad would also be great with some high quality, salty feta crumbled on top. Paired with a cool, crisp glass of wine, and you have yourself a popular starter or side dish this summer/early fall!

Ingredients:

(serves 6)

• 1 medium sized ripe cantaloupe

• 4 small/medium sized cucumbers

• 1 tbsp fresh chopped basil

• Juice from 1 lime

• 2 tbsp olive oil

• 1 tbsp white wine vinegar

• Salt and pepper to taste

Directions:

• Cut the melon in half and scoop out the seeds. Cut the rind away and chop melon into thin 2 inch long slices

• Cut cucumbers on a diagonal to create similarly sized pieces.

• Whisk lime juice, olive oil, vinegar, salt and pepper until combined.

• Arrange cantaloupe pieces on the bottom layer of a serving dish. Top with cucumber slices and basil. Drizzle the dressing on top and serve!
  

Health Benefits of Cantaloupe:

• Cantaloupe is one of the highest fruit sources of beta-carotene, an antioxidant that converts into vitamin A in the body

• They are an excellent source of vitamin C, which boosts your immune system and protects against damage from free radicals

• They are super hydrating with their high water and electrolyte content, so they make a great snack or post-workout treat

• Their high percentage of water helps keep things moving in the digestive tract and detoxify the body by helping to remove toxins and waste.

• They are an alkaline food, which can help balance the PH levels in the body, and that can prevent inflammation and disease formation.

Sources and additional reading:

• https://www.medicalnewstoday.com/articles/279176.php

• https://draxe.com/nutrition/fruit/cantaloupe-nutrition/

• https://www.wellandgood.com/good-food/benefits-of-cantaloupe/

Watermelon and Arugula Salad with Feta, Toasted Almonds, and Prosciutto

It’s still summer for a few more weeks and I plan to enjoy every minute of it with fresh, summery ingredients! Watermelon is one of my favorite summer foods - it is so juicy, thirst-quenching, and just the right amount of sweet! In my opinion, there is no better summer dessert than cooled freshly cut watermelon slices. This salad is another one of my all-time favorite watermelon recipes. It makes for a delicious and quick summer lunch, or serve it as a starter at a summer BBQ or dinner. The flavor contrast between the peppery arugula, the sweetness from the watermelon and almonds, and the salty feta and prosciutto makes for a party for your taste buds :)

Ingredients

(serves 4-6)

• 5-6 ounces arugula

• 2 cups of watermelon cut into 1 inch cubes

• ⅓ cup of crumbled feta cheese

• 3 tablespoons almonds, toasted and coarsely chopped

• ½ cup loosely packed mint leaves, roughly chopped

• 3 ounces thinly sliced prosciutto

For the dressing:

• ¼ cup extra-virgin olive oil

• 2 tablespoons red wine vinegar

• Juice from ½ a lemon

• Salt and pepper to taste

Directions:

• Assemble salad ingredients in a large bowl.

• Whisk together dressing ingredients. Add to salad, toss, and serve.

Note: Another tasty alternative to making the dressing is just simply drizzling some olive oil and a balsamic glaze on top, with some Maldon sea salt.

Health Benefits of Watermelon

• It is low in natural sugars and calories, but rich in minerals and vitamins

• 1 cup of watermelon contains 21% of your daily value of Vitamin C, which boosts your immune system and is a powerful antioxidant

• The majority of this fruit is made up of water (about 90%), which helps your body stay hydrated and helps it in the detoxification process

• Watermelon contains nitric acid, which can enhance blood flow and oxygen absorption, enhancing your athletic performance

• Watermelon, like tomatoes, is high in the antioxidant lycopene, which benefits heart health by improving blood lipid levels and reducing overall inflammation
  

Sources and Additional Reading

• https://www.wellandgood.com/good-food/health-benefits-of-watermelon/

• https://www.runnersworld.com/nutrition-weight-loss/a28593688/watermelon-nutrition/

• https://draxe.com/nutrition/fruit/benefits-of-watermelon/

Peach, Avocado, Corn, and Tomato Salad

Here it is with the lime basil vinaigrette on the side. I encourage heaping amounts of the dressing :)

This dish is so fresh and flavorful, and it features so many tasty and summery ingredients. While it’s a simple dish to create, the flavors are complex, with the sweetness from the peaches and corn mixed with the tang of the vinaigrette and onions and the earthiness from the mint and basil. So good and so fresh! Pair this with grilled lamb chops or grilled salmon for an easy crowd-pleasing dinner.

Ingredients (Serves 4 as a side)

• 3 ears of fresh corn on the cob, husked

• 2 ripe peaches, sliced into ½ inch wedges

• 1 ½ avocados, diced or sliced into wedges

• 2 medium heirloom tomatoes, sliced into 1 inch wedges

• 1/4 a red onion, finely sliced

• ¼ cup of torn mint leaves 

For the lime basil vinaigrette

• 2 cups packed basil leaves

• 1 garlic clove

• Juice from 1 ½ limes (about 3 tbsp)

• 2 tablespoons apple cider vinegar

• ⅓ cup of olive oil

• ½  teaspoon of salt

• ¼ teaspoon of pepper

Directions

• Boil the corn for 2-3 minutes. Let cool and then slice kernels off the cob.

• Assemble remaining salad ingredients in a large bowl or serving dish. Squeeze some fresh lime juice on top if not serving immediately.

• In a blender, combine all ingredients for the basil vinaigrette. To thin it out, use some water or additional olive oil. Taste and adjust for seasoning. Drizzle on top of salad ingredients or serve on the side.

Notes: You can use cherry tomatoes or beefsteak tomatoes too. Use whatever is fresh! Also, feel free to splash some olive oil, apple cider vinegar, lime juice, and sea salt on top in place of the vinaigrette if you’re short on time!

Corn was this week’s “Ingredient of the Week.” love sweet summer corn. It brings back so many childhood memories of sitting out on our porch after a day of swimming and being in the sun. We had fresh Jersey corn all the time with a simple grilled dinner most nights in the summer, and I couldn’t get enough of it. I still can’t! Corn gets a bad rep these days. It is true that it can be an inflammatory food for many people, but what’s important to note is that 92% of corn grown in the United States is grown with genetically modified organisms (GMOs). While there is little research on the long term effects of GMOs on the human body, studies show that there is a strong correlation between GMOs and inflammation and intestinal damage. Therefore, when buying corn, it is essential to make sure you’re buying organic corn! Final note: corn is high in starchy carbohydrates, so I suggest avoiding having other carbs, like grains, potatoes, and legumes with your meal. Keep in mind that when you get fresh locally grown corn, the taste is noticeably so much better.

Health Benefits of Corn:

• Corn is a good source of antioxidants, which supports healthy immune function

• It is a good source of fiber, aiding in digestion and helping to relieve constipation

• Corn is a complex carbohydrate and the fiber in it slows down the rate in which glucose enters the bloodstream (helping to balance blood sugar levels)

• It contains some essential nutrients like phosphorus, magnesium, zinc, iron, and copper 

For more recipe inspiration for cooking with corn, check out this link!

Sources and additional reading:

• https://www.amymyersmd.com/2017/08/3-reasons-to-avoid-gmos-if-you-have-an-autoimmune-disease/

• https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html

• https://draxe.com/nutrition/vegetables/nutritional-value-of-corn/

Green Bean and Tomato Summer Salad

We got some delicious green beans in our CSA farm box this week, and I also picked some up at our local farmers market. They are so delicious right now, and clearly very much in season. This simple recipe does not take long to whip up and packs in great flavor (with a tangy lemon and tarragon vinaigrette). It’s the perfect side for a warm summer night because it can be made ahead and served cool or at room temp. Last night, we enjoyed this dish alongside some grilled salmon, and it was perfection.

Ingredients

(Serves 4 as a side)

• 1 lb green beans, with the ends trimmed

• 2 cups chopped tomatoes (about 1 in)

• ⅓ cup pistachios (or hazelnuts), toasted and roughly chopped

For the dressing:

• 2 tsp dijon

• 1 tbsp tarragon (dill or basil would be great here too)

• ¼ cup olive oil

• Juice from ½ a lemon (about 2 tbsp)

• Salt and pepper to taste

Directions:

Served here with grilled summer squash and salmon (with lemon, dijon, tarragon). Delish!

• Bring a large pot of water to a boil. Season with salt. Add green beans a boil for about 2-4 minutes. They should still have a little bite to them.

• Drain the beans and transfer to a bowl of ice water to stop the cooking.

• While cooling, prepare the dressing by whisking dijon, tarragon, olive oil, lemon juice, salt and pepper until combined.

• Dry the beans and chop into 2 in. long pieces

• Chop your tomatoes. I like to use a variety (like cherry and heirloom) for flavor and color.

• Assemble tomatoes and beans in a serving bowl. Pour about half of the dressing on top. Toss and taste. Use more dressing if needed.

• Top with toasted pistachios (or hazelnuts) and serve.

• Optional: Top with feta or goat cheese for some extra tang!

Health benefits of green beans.

• They have high levels of antioxidants, which helps fight free radicals in the body (a culprit of many diseases)

• One serving of green beans contains a quarter of your recommended daily intake of vitamin C, which helps fight infection and in the production of collagen

• They are a great source of vitamin K, which is essential for bone health

• They are a great source of plant protein, essential for muscular health, cell development, and a healthy immune system

• They can also be helpful in improving fertility because of the folate and iron and low glycemic index
  

Sources and additional reading:

https://draxe.com/green-beans-nutrition/

https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-green-beans/

https://www.healthline.com/health/food-nutrition/green-beans#protein

Grilled Peach and Steak Arugula Salad

This salad will always remind my of summer nights with my family. Every summer for the last 10 years (at least), my large family sits down to a version of this meal with great delight. The peppery arugula with the charred steak and sweet peaches is a combination that can’t be beat. I also like to add some pistachios for a nutty crunch, feta (or goat cheese), and pickled red onions. This recipe is incredibly quick to whip up, which makes it the perfect post-beach day dinner. Serve it with a fresh baguette or with a side of corn or the cob.

Ingredients (serves 4)

For the steak:

• 1 1/2 lb flank steak or skirt steak

• 1 ½ teaspoon kosher salt

• 1 tsp ground pepper

• 1/4 cup balsamic vinegar

• 2 tbsp olive oil

• 2 garlic cloves, minced

• 2 tablespoon fresh rosemary, roughly chopped

For the salad:

• 2 peaches (make sure they’re not overly ripe), pit removed and halved

• 2 large handfuls or arugula

• 1 tsp avocado oil

• ¼ cup fresh mint leaves, roughly chopped or torn

• ¼ cup of pistachios

• ¼ cup of fresh feta cheese, crumbled

• Pickled onions

For the dressing:

• 1 small shallot, minced

• 6 tbsp olive oil

• 3 tbsp red wine vinegar

• Zest and juice from 1 lemon

• Salt and pepper to taste

Directions:

• Make salad dressing by combining all dressing ingredients in a small bowl or mason jar. Whisk or shake so that ingredients are mixed together.

• Prepare the steak by combine vinegar, olive oil, garlic, and rosemary in a shallow dish or plastic bag.

• Poke holes (using a fork) in the steak, then season with salt and pepper. Turn steak over and repeat.

• Add seasoned steak to the marinade and let sit for at least 2 hours (can even be marinated overnight). Make sure to bring steak to room temperature before you’re ready to grill

• Heat the grill to high heat. Once hot, grill the steak for about 4 minutes per side (for medium rare). Let it rest a few minutes before slicing.

• While steak is resting, brush peach halves with avocado oil and place on grill for about 3-4 minutes, or until you see grill marks and the peaches begin to soften. Set aside and let cool. Then slice into 1 inch wedges.

• Assemble arugula, pistachos, feta, pickled onion, and mint leaves in a large salad bowl. Top with sliced peaches and steak. Add dressing. Toss and serve.

Cucumber, Red Pepper, Corn and Black Bean Salad

This refreshing salad is the perfect side dish in the summer. It’s refreshing and bursting with flavor. Sometimes I will serve this salad with some olive oil, fresh squeezed lime juice, and sea salt, but if I have the time and ingredients, I will serve it with this zesty and bright cilantro lime vinaigrette. The avocado adds creaminess and rounds out the flavors. A tip: when chopping the cucumber and red pepper, try dicing them so that all components of the salad are about the same size.

served here with fresh lime juice, olive oil, and sea salt

Ingredients: (serves 4-6 as a side)

• 3 medium cucumber, diced

• 2 red peppers, diced

• 2 cups organic corn (fresh or frozen)

• 1 15 oz can drained and rinsed black beans

• ¼ red onion - finely diced

For the vinaigrette:

• 1 bunch fresh cilantro, washed and dried and stems removed

• 1 garlic clove, smashed and roughly chopped

• Zest from one lime

• Juice from 2 limes

• 1 tsp maple syrup or honey

• ½ tsp sea salt

• ¼ tsp pepper

• ⅓ cup extra-virgin olive oil

• 1 avocado, diced

• 2 tbsp water

Directions:

• Cook the corn in boiling water for about 3 minutes. Then drain and let cool.

• Combine cucumber, red peppers, corn, black beans, and red onion in a large bowl. Set aside.

• In a blender, combine all ingredients for the vinaigrette. Blend until smooth, adding water, olive oil, and/or more lime juice if needed to thin it out. Taste and adjust seasonings.

• Pour vinaigrette over vegetables, toss, and serve.

Storing herbs in water helps keep them fresh!

Make extra dressing to spice up your salads!

Asian Cucumber Salad

This refreshing salad has a bit of a kick from the ginger, but also some sweetness and acidity from the mirin and red wine vinegar. In my opinion, it pairs well with some miso ginger grilled salmon on a hot summer night! Cucumbers are composed of 95% water, making them an incredibly hydrating food to eat! Read more about the health benefits of cucumbers below.

Ingredients: (serves 2 as a side)

• 1 large cucumber

• 1 tsp finely grated ginger

• 2 tbsp rice wine vinegar

• 2 tsp toasted sesame oil

• 1 tsp mirin

• Pinch of sea salt

• Pinch of red pepper flakes

served with grilled salmon and asparagus for a quick and delicious summer dinner

Directions:

• Thinly slice the cucumber, preferably using a mandolin. Set aside.

• In a medium sized bowl, combine the ginger, rice wine vinegar, sesame oil, and mirin.

• Add cucumber slices and toss well.

• Top with a pinch of sea salt and red pepper flakes

Health Benefits of Cucumbers:

• Cucumbers are 95% water, so they hydrate you and keep you feeling full and satiated - they also help to reduce bloating

• Because of their high water content, when applied to the skin, they can reduce swelling, irritation and inflammation

• They have compounds that support liver functioning to cleanse toxins from your blood stream and gut

• They are a highly alkalizing food, which helps balance the body’s pH levels, especially if your diet is comprised of many acidic foods

• Cucumbers have been used in traditional medicine to prevent and treat headaches because their high water and magnesium content helps balance fluids in the body

Sources and additional reading:

https://www.naturalfoodseries.com/13-benefits-cucumber/

https://www.livescience.com/51000-cucumber-nutrition.html

https://draxe.com/cucumber-nutrition/

Eggplant, Zucchini, Tomato, and Mint Summer Salad

I love cooking with eggplants because their spongy texture absorbs all the sauces and flavors. They are also an excellent meat substitute if you’re vegetarian or trying to consume less meat. Eggplants are often featured in Mediterranean diets and can be prepared in so many different ways. They are part of the nightshade family (along with tomatoes, white potatoes, bell peppers, paprika, and cayenne), which can cause inflammation to people who are sensitive to this group of foods. If you are not sensitive to them, keep eating them because they are high in nutrients and are so versatile to cook with!

This grilled summer salad is bright and fresh. I sometimes use a variation of green and yellow summer squash to add even more color (and flavor). Enjoy!

Ingredients

(serves 4 as a side)

• 1 medium eggplant, sliced into ¾ inch round slices

• 4 medium zucchini, sliced in half lengthwise

• 1 cup cherry tomatoes, sliced in half

• ¼ small red onion sliced thinly

• ¼ cup mint leaves, torn

• 2 tbsp avocado oil

• Salt and pepper to taste

For the dressing:

• Juice from 1 lemon

• 2 tbsp olive oil

• Salt and pepper

Directions:

After charring, before roasting

• Preheat the grill to medium heat

• Drizzle zucchini and eggplant slices with avocado oil, salt and pepper

• Add zucchini and eggplant to hot grill, grilling for about 5 minutes a side

• Allow zucchini and eggplant to cool. Then chop into 1 inch pieces

• Assemble all vegetables in a serving bowl.

• Whisk together dressing ingredients. Pour over vegetables. Toss and serve.

• Top with feta crumbles (optional)

Health Benefits of Eggplants

• Eggplants contain a rare, yet beneficial type of antioxidant called nasunin. Nasunin helps fight free radical damage in our bodies, which is a major contributor to the development of disease

• Eggplants can help balance cholesterol levels because their antioxidant levels help fight inflammation and reduce oxidative stress

• They have a high water content, making them low in calories

• The high fiber, high water content also helps flush out waste and toxins from the digestive tract

• They are also on the EWG “Clean 15” list, so while organic is always better, conventional eggplants have low levels of pesticide residue

For more delicious eggplant recipes, check out this link here!

Sources and additional reading:

• https://askdrnandi.com/health-benefits-eggplant/

• https://foodfacts.mercola.com/eggplant.html

• https://draxe.com/eggplant-nutrition/
  
  

Spring Salad with Watermelon Radishes

I love when watermelon radishes are in season! I add them to all my salads because I love the way their bright pink coloring contrasts with the greens in a salad, but they also add a powerful nutritional punch and delicious (and peppery) crunch! Watermelon radishes are larger than your typical radish you’ll find in the grocery store, and their exterior is creamy white or pale green in color. When you slice them, you’ll be wow’d by their beautiful color and design!

Ingredients: (Serves 2)

sliced watermelon radish

• 2 handfuls of arugula

• 1 avocado, diced

• 1 watermelon radish, thinly sliced

• ½ fennel bulb, thinly sliced

For the dressing:

• ½ shallot, finely diced

• 4 tbsp olive oil

• Juice from ½ a lemon

• 1 1/2 Tbsp. apple cider vinegar

• Salt and pepper to taste

Directions:

• In a salad bowl, add arugula, avocado, radish, and fennel

• In a separate bowl, whisk together dressing ingredients. Taste and adjust seasonings if needed. Toss well and serve.

Optional:

• Add chickpeas, quinoa, or sliced chicken for a more substantial lunch salad.

• Add pistachios for added crunch and nuttiness

Spring Pea Spring Salad

This salad is bright, refreshing, and full of seasonal spring veggies. It takes about five minutes to whip up and is perfect as a side salad at dinner or for lunch, with some added quinoa, chicken, or tofu to fill you up!

I love everything about spring: the rolling green hills, the flowers in bloom, the longer days, and the seasonal vegetables and fruits! Yesterday morning, I saw spring peas at almost every stand at the Farmer’s Market and I decided that I should probably pick some up! Spring peas or sugar snap peas are naturally sweet and perfect for snacking on raw, adding to salads or stir frys, featuring in a risotto dish, or made into a spring soup. Plus, these green, vibrant veggies are loaded with health benefits!

Ingredients

• 4 handfuls of salad greens - I used arugula and red leaf lettuce

• 4 large radishes (or 6-8 small ones), sliced thinly into rounds or matchsticks

• 1 ½ cups of snap peas, washed and chopped into ½ inch pieces

• 2 avocados, diced

• ½ cup of loosely packed mint leaves, chopped

For the dressing:

• 1 tsp dijon mustard

• Juice from 1 lemon

• 3 tablespoons olive oil

• Pinch of salt and pepper

Tip: When almost finished with your jar of dijon mustard, make dressing in jar and shake well

Directions:

• Make dressing by combining all ingredients and mixing well (with a whisk or by shaking in a jar). Adjust seasoning as needed. Add a tsp of water if you desire a looser consistency.

• Assemble salad in a large bowl, add dressing and toss

Health Benefits of Snap Peas:

• They are high in vitamin C, which boosts our immune systems

• They are high in dietary fiber, which helps control cholesterol and blood-glucose levels, while aiding in digestion and helping to keep you feeling full

• They are a great source of vitamins A (boost eyesight) and K (boosts bone cell growth)

• One cup contains 18 percent of the daily recommended intake of dietary iron

Sources and additional reading:

• https://healthyeating.sfgate.com/sugar-snap-peas-good-1620.html

• https://www.chatelaine.com/health/diet/five-reasons-why-snap-peas-are-a-perfect-healthy-snack/

• https://www.nutrition-and-you.com/snap-peas.html