The combination of sweet corn, tomatoes, and basil tastes exactly like summer to me, and who doesn’t want to eat a bowl full of summer for as long is lasts? Quinoa, bell peppers, and zucchini make this a hearty salad, perfect for pairing with grilled chicken or ribs and calling it a (summer) day.
I’ve made no secret of my love for seasonal vegetables, and I especially love recipes that combine a bunch of them together so that you know you're getting the full spectrum of all the nutrients they contain.
When I was teaching cooking and nutrition in an after-school program for kids, we taught a lesson called Eating a Rainbow. Most of the students were familiar with the term, but they didn’t really know what it meant. I had to gently break it to them that, no, it didn’t mean eating a package of rainbow skittles ;)
Eating a rainbow means eating a wide variety of as many different colors of foods as you can. Most proteins and grsin-based carbohydrates are some version of brown.* How do you get color on your plate? From fruits and vegetables. 'Eating a rainbow' is a catchy way to encourage get kids to eat more of the green stuff, and there's a reason why that's important.
Plant foods contain a wide variety of vitamins, minerals and phytonutrients. I’ve written before about phytonutrients - the beneficial compounds that are found in fruits and vegetables. While not technically essential, like vitamins and minerals, they are still really important for human health.
Many phytonutrients are actually plant pigments. The plant produces them as part of its defense strategy – perhaps mimicking something that is poisonous to the bird that might eat it, perhaps allowing it to camouflage itself among other, tastier, plants. Those same pigments support us when we eat vegetables by acting as antioxidants and feeding the good bacteria in our guts.
There are thousands of phytonutrients which have health benefits, and more research is being done every day. The takeaway for busy people, trying to eat well without focusing too much on the science, is to eat a rainbow. Not a pale faded rainbow of produce shipped for long distances in the middle of winter, but the vibrant rainbow of just-picked summer vegetables.
*One colorful exception to the proteins-are-brown rule is salmon, which gets its lovely pink hue from astaxanthin, a phytonutrient known as a carotenoid. Astaxanthin, which also occurs naturally in shrimp and other crustaceans, is a potent antioxidant. Heart health, skin health, neuro-protection, and preventing macular degeneration are just a few of its potential health benefits.
Recipe Variations
As almost always with my recipes, vary this according to what you like and what's in your garden or fridge. I picked up a dark purple bell pepper - the color of an eggplant - because I was intrigued and it fit with my rainbow theme. To be honest, it was disappointing. The color was only on the surface, and it was kind of bitter. I recommend red, orange or yellow peppers for the best flavor.
Substitute your favorite cheese for the feta (or omit for a vegan version). I think coarsely grated parmesan would be great, or cheddar cut in small cubes.
I use a combination of olive and avocado oil in the dressing. I like the taste of olive oil, but the brand I use (extra-virgin, from Costco) has a very strong flavor, so I cut it with the neutral tasting avocado oil. 100% of either would be fine.
Quinoa contains a phytonutrient called a saponin, which is a soap that coats the seeds to scare away insects. Saponin is very bitter, which is why it's important to rinse the dry quinoa before cooking.
Creating this blog is a labor of love for me, and I hope that you enjoy the recipes and nutrition information. My real business, which I also love, is providing one-on-one nutrition coaching services to people who want to fine-tune their diet and lifestyle to improve their health. If that describes you, schedule a free call and let's talk about how I can help you.
Summer Vegetable Salad
Serves 4-6
Ingredients
Dressing
2 tablespoons red wine vinegar
Juice of 1/2 lemon
1 teaspoon dried oregano
2 tablespoons olive oil
2 tablespoons avocado oil
Salt and freshly ground black pepper, to taste
Salad
1 ear corn on the cob
2/3 cup dry quinoa
1/2 large bell pepper (any color), diced
1 small zucchini or yellow squash, diced
1 cup grape or cherry tomatoes, cut in half, or quartered if large
1/4 cup chopped fresh basil
1/4 cup chopped fresh parsley
2-4 oz crumbled feta cheese, or shredded or diced cheese of your choice
Instructions
Make dressing by blending vinegar, lemon juice, and oregano. Slowly whisk in the oils. Season to taste with salt and pepper. Set aside until ready to serve the salad.
Precook the corn in salted, boiling water for 7 minutes. Rinse in cold water until cool enough to handle. Carefully cut the kernels off the cob with a sharp knife.
Rinse dry quinoa in a strainer. Fill a medium-sized saucepan halfway with salted water and bring to a boil over high heat. Add the quinoa, and reduce the heat to medium-low. Simmer for 15 minutes.
While the quinoa is cooking, add corn kernels, bell pepper, zucchini, and cherry tomatoes to a large bowl. Toss gently until well blended.
Strain the quinoa, rinse thoroughly with cold water, and drain completely. Add to the bowl with the vegetables.
Add the herbs and feta cheese and toss again.
Just before serving, add about 2/3 of the dressing. Mix and taste. Add additional dressing, salt, and pepper to taste.