Apples are one of those quintessential healthy eating choices! You can dice them up and throw them into your hot cereal with some cinnamon for a fresh take on breakfast, toss them in smoothies, slice them atop green salads to sweeten them up and add texture, dip them in nut butter or yogurt for a snack, roast with savory fall veggies, bake with a topping of your favorite granola…so many ways to enjoy them! And perhaps the best part? Antioxidants and phytochemicals in apples have been linked to help prevent a number of chronic diseases, including: Alzheimer’s, lung cancer, heart disease, breast cancer, diabetes and more. Store unwashed apples in the coldest part of your refrigerator. Be sure to store separately. See healthline.com for more nutrition information on Apples!
Greens beans make a great side for dinner, especially if you sauté them in little olive oil and garlic. To cook more evenly blanch first by adding to a pot of boiling for 2 minutes. Then drain and put in ice water to stop the cooking process. Sauté garlic in olive oil and add green beans, sautéing until lightly seared. Add salt and pepper to taste. Green beans can also be easily baked in the oven like any other vegetable. Simply spread out evenly on a baking sheet, drizzle with olive oil, salt, pepper, and garlic powder, and toss to coat. Bake at 425° for 15 minutes. Take out after about ten minutes and shake to turn. Sprinkle with some parmesan and serve.
You’ve no doubt seen frisée before, perhaps without realizing it, tucked away inside a mesclun baby greens mix. Also called curly endive, the curly, pale green leaves are frizzy in appearance. Frisée is a variety of chicory, as you’ll be clued in to with the first solo bite: it’s one of those bitters we were talking about in last week’s newsletter. Store: in the fridge for up to five days (rinse first), in plastic or other non-breathable material, so it doesn’t wilt. Use: most often served fresh in salads, try it wilted or sautéed to mellow its bitterness. Frisée pairs well with flavor-packed ingredients and fats: Dress leaves with a warm vinaigrette of roast-chicken pan drippings and sherry or red wine vinegar, toss in browned bits of thick-cut pancetta, ham, or steak bits, or top with a poached or fried egg.
Featured Recipe: Farmer’s Market Salad
This dish combines all of those wonderful summer veggies with a creamy, yet light, dressing that is full of flavor. This version has cooked chicken, but this salad can certainly be served on its own. Likewise, feel free to swap in your favorite vegan dressing if dairy isn’t in your diet. Serves 3-4.
2 medium (about 1 lb.) summer squashes (zucchini, yellow crookneck), sliced thin
1 bell pepper, sliced
2 cups tomatoes cut into 1-inch pieces
2 cups frisée, chopped
½ cup green onions, sliced
1 ear fresh corn, off the cob or 1 cup
6” length of cucumber, sliced
2 cups cooked chicken breast, shredded or sliced, this would be 3/4 uncooked boneless chicken breast
1/3 cup buttermilk
1/3 cup soy-free mayonnaise
1/3 cup plain Greek yogurt
¼ cup cilantro, chopped
1 clove garlic, chopped
1 tablespoon lime juice
¼ teaspoon salt
¼ teaspoon pepper
If you are starting with uncooked boneless chicken breast, preheat your oven to 400 degrees.
Brush the chicken with olive oil on both sides and sprinkle with salt and pepper. Place in a baking dish and roast for 15-20 minutes until cooked though. The internal temperature should be 165 degrees.
Let cool and either slice into thin strips or shred with a fork.
In a large bowl combine the summer squash, bell pepper, tomatoes, frisée, green onions, corn, cucumber, and shredded chicken.
In a small bowl combine the buttermilk, mayonnaise, Greek yogurt, cilantro, garlic, lime juice, salt and pepper.
Pour the dressing over the salad. Combine well. Serve at once.
Recipe adapted from anothertablespoon.com