Cooking Up 健康: Summer Salads Featuring Grilled Fruit

Blueberry and peach salad

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

  • 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

  1. Clean your grill grates to remove any chaired food or ash before grilling fruit.
  2. Preheat your grill to medium high heat, about 450-500 degrees. The goal is to grill at 400 degrees.
  3. Brush the grate with either vegetable or canola oil.
  4. 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.
  5. Remove from grill and allow to cool enough to touch.

Assembly 指令

  1. Layer greens on a serving platter. Arrange cantaloupe and blueberries on top. Sprinkle pecans and goat cheese on top.
  2. 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.
  3. 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

  • 4汤匙. 橄榄油
  • 2汤匙. white balsamic vinegar
  • 1茶匙. 蜂蜜
  • Salt/Pepper to taste

指令

  1. In a small bowl or jar, whisk together the vinaigrette ingredients.
  2. 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.
  3. 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.