This antioxidant summer salad is filled with sweet peaches, tangy blue cheese, tart dried cherries and nutty walnuts combined with the bite of the red onion makes this salad a joy to eat. Serve this up at your next dinner party.
It’s peak peach season, got to love a nice plump juicy peach. This week’s recipe is an easy peachy antioxidant summer salad. Complete with an abundance of antioxidant fruits and vegetables like cherries, walnuts, peaches and onions.
Let’s back up and examine why I named this recipe antioxidant summer salad. It is no surprise that cancer, cardiovascular disease and diabetes have underlying causes of chronic inflammation. Certain foods have antioxidant or anti-inflammatory properties when digested that are proven to reduce inflammation, thus in turn reducing your risk of these diseases.
I am not one of those people that can eat arugula plain. Arugula needs to accent something else that is heavier, like a grain or sturdy fruit or vegetable. I made this recipe with a blend of couscous and quinoa from Trader Joe’s, but I think either would work just fine on its own.
To make this a meal you could add shrimp or garbanzo beans for some extra protein 🙂
Antioxidant Summer Salad ingredients
- Peaches: This study shows that the consumption of peaches and plums can protect against obesity-induced metabolic disorders including hyperglycemia and insulin and leptin resistance. The study also showed dietary intake was associated to reduce the oxidation of LDL cholesterol in your body. Thus, having protective anti-oxidant properties.
- Dried cherries: Many sports teams put tart cherry juice and dried cherries at the top of their post-workout food lists. Cherries have many anti-oxidant properties that aid in muscle recovery, cell growth and help reduce inflammation.
- Walnuts: Another great source of vitamin E, proven to reduce your risk of cardiovascular disease, metabolic syndrome and type 2 diabetes.
- Red onion: High in polyphenols, another antioxidant and help your immune system.
- Arugula: Part of the cruciferous family, it is high in vitamin K, A, C, folic acid and fiber.
- Blue cheese: Alternatively, you can use goat cheese here as well. Blue cheese is high in calcium and provides a good source of phosphorus and if aged, contains probiotics.
- Quinoa/couscous: Providing additional protein to this salad. If you are gluten free- nix the couscous and just use the quinoa.
If you love summer salad check out my round up post of summer salad recipes by dietitians!
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This antioxidant summer salad is filled with sweet peaches, tangy blue cheese, tart dried cherries and nutty walnuts combined with the bite of the red onion, which makes this salad a joy to eat. Serve this up at your next dinner party.
Antioxidant Summer Salad
- 1/2 cup walnuts, roughly chopped
- 1.5 cups ancient grains
- 1/2 cup red onion, sliced
- 2–3 whole ripe peaches, sliced
- 1/2 cup blue cheese
- 1/4 cup dried cherries
- 3–4 cups arugula
Honey Balsamic Dressing
- 2 tbsp balasmic
- 1 tsp whole grain mustard
- 2 tsp honey
- 3 tbsp EVOO (extra virgin olive oil)
- salt and pepper to taste
- Mix dressing ingredients in a mason jar or small bowl until emulsified.
- Add salad ingredients to large bowl and toss. Dress salad with honey balsamic just prior to serving.
Could swap the blue cheese for another soft cheese, preferably with pungent flavor or texture. Walnuts can be toasted for extra flavor. If gluten free, you can use quinoa for ancient grains. I used Trader Joe’s Harvest Blend.
Keywords: Antioxidant summer salad, Antioxidant salad, summer salad