Recipe: Peaches with Kale Salad
August is national peach month, and even though peach season is waning, it’s not too late to make this summery salad. A medium-sized peach has a mere 38 calories, measurable amounts of calcium, magnesium, phosphorous, and vitamins C and K, plus a plethora of disease-fighting phytochemicals. This versatile fruit is perfect as a topping for cereal or granola or mixed with brie for a savory quesadilla.
Including fruit, like peaches, into salads is an easy way to make sure you’re serving balanced meals but remember to avoid the brown peaches. I love this make-ahead salad recipe; it combines four out of the five food group, and it’s the perfect side dish for a summer picnic. Kale is far firmer than lettuce and has a great flavor. To lessen the “crunch” of kale, slice it, coat it with a bit of olive oil, then massage the leaves with your hands to soften. Blue cheese mixed into this peach and kale salad makes this a heavenly combination.
- 1 bunch kale
- 1/2 cup toasted sliced or chopped almonds
- 1/2 cup diced peaches, or other sweet fruit
- 1/3 cup blue cheese or other favorite cheese
- Vinaigrette dressing
- Salt and pepper to taste
1. Chop kale well, removing thick center rib. Top lightly with olive oil and massage kale to soften.
2. Toast almonds until fragrant.
3. Toss kale with peaches, cheese, and your favorite oil and vinegar dressing.
4. Sprinkle with kosher salt and fresh ground pepper to taste.
5. Top with almonds just before serving. You may store this salad in the refrigerator up to one day before serving.
Yield: 4 servings
What is your favorite way to serve peaches?
Trina Robertson, MS, RD is a registered dietitian with a master’s degree in nutrition. As a HealthyEating.org Mom she shares her positive approach to healthy eating with the goal of inspiring others to prepare and enjoy foods from each of the food groups. As a Project Manager with the Dairy Council of California, Trina develops, evaluates, and promotes nutrition education materials for students and adults. At home she enjoys cooking and sharing meals with her family. Her most rewarding accomplishment is that her boys are good eaters and are learning to cook. Follow Trina on Twitter @TrinaR_RD and find more Healthy Eating ideas on Facebook.