The BEET: Heirloom Tomato, Peach, and Basil Summer Salad

Tomato-Peach-Basil-Summer-Salad

At the Foodbank, we pride ourselves in teaching others the importance of and value in preparing seasonal recipes that nourish our body.  And late Summer time is all about sweet and juicy tomatoes and peaches.  The sweetness of the peach perfectly balances the acidity of the tomato, and lucky for us, they are both in season together.  The colors alone will make your mouth water.

Tomatoes are a antioxidant powerhouse, their most famous antioxidant being lycopene.  Tomatoes are an excellent source of Vitamin C and beta-carotene, and a good source of potassium, vitamin K, and manganese.  Due to these powerful nutrients, tomatoes do a great job of protecting us from oxidative damage, reducing our risk for heart disease and certain cancers.  Some studies also suggest that tomatoes help protect our bloodstream as well as our bone and kidney health.

With the peach’s beautiful coral and golden orange colors, you can be sure you are eating a great source of Vitamin A.  Vitamin A is famous for promoting healthy vision, especially in low light.  Vitamin A also helps form and maintain healthy skin, teeth, and skeletal and soft tissues.  It’s a dynamite nutrient.

Please indulge in this delicious and colorful salad as you embrace the last few weeks of Summer.  Your body will thank you!

Heirloom Tomato, Peach, and Basil Summer Salad

     Prep Time: 5 Minutes                    Yield: 4-6 servings

Ingredients

  • 2 heirloom tomatoes (any color), cored and thinly slicedTomates and Peaches
  • 2 ripe peaches, cored and thinly sliced
  • ¼ of a red onion, thinly sliced
  • ¼ cup torn or julienned fresh basil
  • 2 Tbsp. olive oil
  • 1 Tbsp. balsamic vinegar
  • Sprinkle of salt and pepper to taste

Method

Combine the tomatoes, peaches and red onion in a bowl and toss with the basil, olive oil, vinegar, salt and pepper until evenly mixed. Serve immediately or cover and refrigerate up to two days. Enjoy in the sunshine with family if possible!

Substitute:

  • Nectarines for peaches if you prefer smooth to fuzzy skin
  • Apple cider vinegar for Balsamic vinegar for a milder taste

Add:

  • A sprinkle of creamy feta or goat cheese for cheese lovers
  • Pistachios or walnuts for a sweet crunch
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Butter Lettuce Nectarine Salad

Ingredients

1/3 cup walnuts
5 cups butter lettuce or any type of lettuce
2 ripe nectarines, pitted and sliced
2 tbls bottled raspberry vinaigrette dressing

Directions

  • Add walnuts to a skillet placed over medium, high heat.
  • Toast nuts until they start to deeply brown in spots and smell fragrant. Set aside.
  • Wash and dry lettuce and tear into bite sized pieces. Place lettuce in a large serving bowl and add nectarines.
  • Pour vinaigrette over salad and toss gently to coat.
  • Sprinkle with toasted walnuts.

Serves 4, serving size 11/2 cups

Colorful Kale Salad

Prep time: 10 minutes
Serving size: 1 ½ cups
Servings: 3
Tastes: 6

Ingredients

  • 3 Tablespoons extra virgin olive oil
  • 2 Tablespoons apple cider vinegar
  • ½ teaspoon each salt and black pepper
  • 4 cups finely chopped kale, tough ribs removed
  • 2 cups finely chopped red cabbage
  • 2 cups grated carrots
  • 2 apples, grated with peels on
  • 2 Tablespoons roasted sunflower seeds

Directions

  • In a small bowl, whisk together olive oil, vinegar, salt and pepper
  • In a large bowl, mix together the kale, red cabbage, carrots, and apples
  • Pour dressing over the kale mixture and toss to combine.
  • Ideally cover and let sit at room temperature for 30 minutes, until the kale begins to soften and wilt
  • Sprinkle with sunflower seeds immediately before serving

 

GreenPeas

Easy Split Pea Soup

Ingredients

1 tablespoon olive oil

2.5 spicy Italian sausages, uncooked and removed from casing

1 large yellow onion

1 ¾ cups split peas

6 cups chicken stock

Kosher salt and freshly ground black pepper to taste

In a large stock pot heat olive oil over medium heat, add the sausage, using a spatula to break apart the meat, brown on all sides. Meanwhile dice the onion, add to the browned meat, and cook until onion is soft about 6 to 8 minutes stirring occasionally. Add the split peas stirring to absorb the cooking liquid, then add the stock, bring to a boil, and reduce heat. Simmer soup for 60 minutes or until the peas are very soft and beginning to break apart.  Season soup with kosher salt and freshly ground salt and pepper to taste. Makes 3 hearty servings. 

Hot and Spicy Edamame

Edamame are highly nutritious and rich in bioactives (having
activity in the body) compounds called isoflavones which makes
this vegetable a functional food i.e. having a function beyond its
basic nutritional value. Rich in amino acids, it is an economical
source of protein and has the distinction of being the most
complete of all vegetable proteins.

Luckily edamame are delicious and easy to prepare. These
versatile beans have a buttery, nutty flavor and can be eaten hot
or cold as a snack or as an addition to stir-fries, salads, casseroles,
or soups. To prepare fresh, unshelled edamame clean and rinse
pods, add them to a pot of boiling, salted water and cook for
four to five minutes. To eat suck the tender beans out of the pod
as the pod is not edible. Alternatively, you can open the pods
with your fingers to remove the succulent beans. Another way
to prepare shelled edamame is to roast them like peanuts in a
hot oven for ten minutes or until they start to have golden flecks.
Frozen beans can be cooked in a similar fashion to fresh but
require a few more minutes of cooking time.

Edamame are featured in the May lesson of Food Literacy
in Preschool Program (FLIP). FLIP introduces unique fruits and
vegetables to young children, ages 3, 4 and 5 from diverse
backgrounds. FLIP utilizes colorful, fun, age-appropriate
interactive lesson plans that promote both nutritious eating and
physical activity.

Hot and spicy edamame

Ingredients

1 tsp chili powder
1/4 tsp cracked red pepper
1/2 tsp Mexican oregano
2 tsps salt, divided
1 lb fresh edamame in the pod

Directions

Heat 1 tsp salt, chili powder and pepper flakes in a small skillet
with no oil. Stir until hot and fragrant. Remove from heat and mix
in oregano. Add fresh edamame pods to salted boiling water
and cook for about four to five minutes. Drain and pat dry. Toss
with the chili-oregano mixture and serve warm.
Serves 4, serving size 1 cup

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White Bean & Kale Soup

White beans, also known as white
navy beans, offer extraordinary
health benefits. They are loaded with
antioxidants and provide a good supply
of detoxifying molybdenum, fiber and
protein, and rank low on the glycemic
index. They produce alpha-amylase
inhibitors, which help regulate fat storage
in the body. What’s more, white beans
deliver a good supply of magnesium, a
mineral with multiple health benefits.

White Bean & Kale Soup Recipe

Ingredients

1 lb dried Romano white beans
2 tablespoons canola or olive oil
2 medium yellow onions, diced
4 garlic cloves, chopped
2 teaspoons salt
1 teaspoon black pepper
2 bay leaves
1 teaspoon dried thyme
1 lb smoked turkey sausage, sliced
6 carrots, peeled and sliced
1 lb kale

Directions

Sort the beans to remove any unwanted
debris. Rinse and cover beans with
water by 2 inches in a pot and bring to
boil. Remove from heat and let stand,
uncovered for 1 hour. Drain and set
aside. In a large soup pot, heat the oil
over medium-low heat then add the
onions and cook until softened, or about
6 minutes. Add the garlic and cook until
fragrant, or about 1 minute. Add the
beans, salt, pepper, bay leaves, thyme,
and 2 quarts water and gently simmer for
40 minutes. Meanwhile, brown sausage
in a skillet and set aside. Once beans
are soft, stir in carrots and simmer for
5 minutes. While carrots are cooking,
coarsely chop the kale, removing any
thik stems and the center rib. Add the
kale and simmer for 12 to 15 minutes.
Add the sausage and season with salt
and pepper to taste.

Makes 6 servings.