summer

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Farro (or buckwheat) Salad with Arugula, Mint, Cherry Tomatoes, and Feta

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This is a classic summer dish that highlights ripe, sweet cherry tomatoes. In my opinion, the combination of tomatoes, feta, and mint can’t be beat, especially when using ripe and juicy tomatoes!

It’s perfect as a vegetarian main course, with the protein-rich grains, or as a side dish that you can quickly whip up and serve with some grilled meats for a super simple and easy summer dinner. Buckwheat is a great option for making this dish gluten-free, but if you tolerate gluten, I love the nuttiness and texture of farro!

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Ingredients:

  • 1 cup of buckwheat groats (for gluten-free) or farro

  • 2 tbsp lemon juice

  • 3 tbsp apple cider vinegar

  • ¼ cup of extra virgin olive oil

  • 1 pint or ½ pound of cherry tomatoes, halved

  • 3 cups of arugula

  • ½ cup of crumbled feta

  • ¼ cup of chopped mint leaves

  • 1 tsp salt

  • ½ tsp pepper


Directions:

  • Prepare buckwheat groats or farro according to package directions. Allow the grains to cool after cooking.

  • While grains are cooking, combine lemon juice, apple cider vinegar, olive oil, salt and pepper in a bowl.

  • Add the buckwheat or farro to the vinaigrette and combine. Taste and adjust seasonings if needed.

  • Add arugula, tomatoes, mint. Toss to combine.

  • Add crumbled feta on top and lightly toss before serving. 


Health Benefits of Tomatoes:

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  • Tomatoes are one of the best sources of lycopene, a carotenoid and phytonutrient that gives a tomato a deep red color. Generally, the riper (and redder) a tomato, the more lycopene it has. Studies have shown that lycopene can be effective in cancer prevention, and in lowering your blood pressure, cholesterol, and oxidative stress levels

  • Tomatoes are known for their antioxidants (zeta-carotene, phytoene and phytofluene) that have anti-inflammatory properties

  • They are an excellent source of vitamin C, which boosts immunity and elasticity in our skin

  • They are great sources of beta-carotene and alpha-carotene, which the body converts into vitamin A (promotes healthy vision, skin, and hair)

Sources and Additional Reading:

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Green Bean and Tomato Summer Salad

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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.

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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!

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





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Grilled Peach and Steak Arugula Salad

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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.

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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:

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  • 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.

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Eggplant, Zucchini, Tomato, and Mint Summer Salad

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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!

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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

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: