![Blueberry and peach salad](/sites/default/files/styles/max_width_495/public/2019-08/blueberry-peach-salad-web.jpg?itok=1jb0jBMV)
Dartmouth-Hitchcock’s Culinary Medicine Program offers two summer salads featuring grilled fruit—Grilled Cantaloupe with Blueberry 醋 and Grilled Peach and Blueberry Salad.
Grilled Cantaloupe Salad with Blueberry 醋
Servings: (6) 1 cup per serving
Prep time: 10 min
Cooking time: 10 min
成分
- 6杯绿色蔬菜
- 6 wedges cantaloupe—grilled, cut into 1/2 “chunks”
- ½ cup blueberries
- ½ cup chopped pecans
- ¼ cup crumbled goat cheese
- ¼ cup fresh mint—chopped
醋
- 1 cup fresh blueberries
- ¼ fresh ginger (1” piece, peeled, grated)
- 1柠檬
- ½ teaspoon Dijon mustard
- 2 tablespoon white balsamic vinegar
- 1 / 4杯橄榄油
- 1 tablespoon 蜂蜜
Grilling 指令
- Clean your grill grates to remove any chaired food or ash before grilling fruit.
- Preheat your grill to medium high heat, about 450-500 degrees. The goal is to grill at 400 degrees.
- Brush the grate with either vegetable or canola oil.
- Lay the skinned and sliced cantaloupe down on the hot grill. Cook for 3 minutes. Use a grill spatula to flip each wedge and grill for another 3-4 minutes, until cantaloupe is softened with grill marks. If you like a little more bite to your melon, keep grill time to 3 minutes per side.
- Remove from grill and allow to cool enough to touch.
Assembly 指令
- Layer greens on a serving platter. Arrange cantaloupe and blueberries on top. Sprinkle pecans and goat cheese on top.
- Make the vinaigrette by adding all ingredients to a blender or food processor. Blend until smooth. There will likely be pieces of blueberry skin visible.
- Pour dressing over salad or serve on the side. Store extra dressing in the fridge for up 3 days and shake well before serving.
小贴士: No time to heat up the grill? Save time by using fresh cantaloupe instead of grilled. Also, choose any seasonal berry for budget-friendly alternatives.
Baby kale or arugula work great with this salad. If you prefer something milder, spinach or romaine will also work.
Nutrition (per serving)
1 serving of cantaloupe, 1 cup melon balls, will provide 100% of your daily Vitamin C requirements.
227卡路里.4、脂肪总量.2 g, Cholesterol 4.2毫克钠43毫克.7 mg, Total Carbs, 18.9 g, Dietary Fiber, 4.2克蛋白质3.2 g
Grilled Peach and Blueberry Salad
Servings: (6) 1 cup
Prep time: 10 min
Cooking time: 10 min
成分
- 8-10 cups greens
- 3 ripe peaches, cut in half, pits removed
- 1 cup fresh blueberries
- 1/3 cup almonds
- 2 ounces goat cheese
醋
- 4汤匙. 橄榄油
- 2汤匙. white balsamic vinegar
- 1茶匙. 蜂蜜
- Salt/Pepper to taste
指令
- In a small bowl or jar, whisk together the vinaigrette ingredients.
- Lightly brush the peach halves with the dressing. Preheat the grill to high heat. Place peaches, cut side down on the hot grill. Grill for about 5 minutes or until the peaches are soft and have grill marks. Remove the peaches from the grill, cool to room temperature and slice.
- Place greens, sliced grilled peaches, blueberries, almonds and goat cheese in a large salad bowl. Drizzle with salad dressing. Gently toss and serve immediately.
Nutrition (per serving)
206卡路里.6、脂肪总量.2 g, Cholesterol 4.3 mg, Sodium 112.2 mg, Total Carbs 15.3 g, Dietary Fiber 4.蛋白质:5.1 g
Find more family-friendly recipes and healthy eating tips in the Cooking Up 健康 section of D-H 健康 and Wellness.