Our Food Demonstrations take place on Tuesdays at the Petersburg Public Library!!
We are thrilled to share the recipe and inspiration behind our latest YouTube video with Dr. Christin D. Haynes, MSW, where we demonstrate how to create a fresh and vibrant Nectarine Salad. This dish is not only bursting with flavors but also packed with nutrients, making it a perfect addition to your summer meals. Let’s dive into the details and explore how you can easily recreate this delightful salad at home.
The Recipe: Nectarine Salad with Curly Kale, Avocado, and Chickpeas
Ingredients
Dressing:
- 1 Nectarine
- 2 tbsp Apple Cider Vinegar
- 2 tbsp Extra Virgin Olive Oil
- 2 tbsp Water
- 1 tbsp Honey
- 1/4 tsp Black Pepper
Salad:
- 1 bunch of Curly Kale
- 1 ripe Nectarine
- 1/2 Avocado
- 1/4 cup Sliced Red Onion
- 1/4 cup Zucchini
- 1/4 cup Cooked Low Sodium Chickpeas (canned is okay)
- 1/4 cup Sliced Almonds
Preparation
For the Dressing:
- Slice the nectarine and remove the pit.
- Add all ingredients (except water) into a blender and blend for 30 seconds.
- If the dressing is too thick, gradually add water until the desired consistency is reached.
- Serve immediately or refrigerate in an airtight container for up to 3 days.
For the Salad:
- Rinse the kale and remove the stems.
- Open and drain the chickpeas, then set them aside.
- Slice the avocado, red onion, zucchini, and nectarine.
- Toss all the ingredients together with the chickpeas and dressing. Top with sliced almonds.
Nutritional Highlights
This Nectarine Salad is not just a feast for the eyes but also a powerhouse of nutrition. With 859 calories, it offers a good balance of 20g of protein, 22g of fiber, and a healthy mix of fats, including 33g of monounsaturated fats. The salad is also rich in potassium and relatively low in sodium, making it a heart-healthy choice.
Health Benefits
As highlighted in the video, incorporating non-starchy vegetables, fruits, and fiber into your diet can significantly lower your risk for colorectal cancer. The combination of kale, avocado, nectarines, and chickpeas provides a rich source of vitamins, minerals, and antioxidants, promoting overall well-being.
Bringing the Recipe to Life
In our food demo with Dr. Auntie, we walk you through each step of the process, offering tips and tricks to make this recipe even more delightful. Watching the video, you can see how the fresh ingredients come together to create a visually appealing and delicious dish. It’s a simple yet elegant salad perfect for a light lunch or a side dish for your next dinner party.
Final Thoughts
We hope this recipe inspires you to try something new in your kitchen. Whether you’re a seasoned cook or a beginner, this Nectarine Salad is easy to make and full of fresh flavors that will brighten up your day. Don’t forget to check out our YouTube channel for more recipes and cooking tips. Happy cooking!
Stay connected with us at our Health Living and Learning Center for more updates and delicious recipes!
