Cucumber, Red Pepper, Corn and Black Bean Salad

This refreshing salad is the perfect side dish in the summer. It’s refreshing and bursting with flavor. Sometimes I will serve this salad with some olive oil, fresh squeezed lime juice, and sea salt, but if I have the time and ingredients, I will serve it with this zesty and bright cilantro lime vinaigrette. The avocado adds creaminess and rounds out the flavors. A tip: when chopping the cucumber and red pepper, try dicing them so that all components of the salad are about the same size.

served here with fresh lime juice, olive oil, and sea salt

Ingredients: (serves 4-6 as a side)

• 3 medium cucumber, diced

• 2 red peppers, diced

• 2 cups organic corn (fresh or frozen)

• 1 15 oz can drained and rinsed black beans

• ¼ red onion - finely diced

For the vinaigrette:

• 1 bunch fresh cilantro, washed and dried and stems removed

• 1 garlic clove, smashed and roughly chopped

• Zest from one lime

• Juice from 2 limes

• 1 tsp maple syrup or honey

• ½ tsp sea salt

• ¼ tsp pepper

• ⅓ cup extra-virgin olive oil

• 1 avocado, diced

• 2 tbsp water

Directions:

• Cook the corn in boiling water for about 3 minutes. Then drain and let cool.

• Combine cucumber, red peppers, corn, black beans, and red onion in a large bowl. Set aside.

• In a blender, combine all ingredients for the vinaigrette. Blend until smooth, adding water, olive oil, and/or more lime juice if needed to thin it out. Taste and adjust seasonings.

• Pour vinaigrette over vegetables, toss, and serve.

Storing herbs in water helps keep them fresh!

Make extra dressing to spice up your salads!

Asian Cucumber Salad

This refreshing salad has a bit of a kick from the ginger, but also some sweetness and acidity from the mirin and red wine vinegar. In my opinion, it pairs well with some miso ginger grilled salmon on a hot summer night! Cucumbers are composed of 95% water, making them an incredibly hydrating food to eat! Read more about the health benefits of cucumbers below.

Ingredients: (serves 2 as a side)

• 1 large cucumber

• 1 tsp finely grated ginger

• 2 tbsp rice wine vinegar

• 2 tsp toasted sesame oil

• 1 tsp mirin

• Pinch of sea salt

• Pinch of red pepper flakes

served with grilled salmon and asparagus for a quick and delicious summer dinner

Directions:

• Thinly slice the cucumber, preferably using a mandolin. Set aside.

• In a medium sized bowl, combine the ginger, rice wine vinegar, sesame oil, and mirin.

• Add cucumber slices and toss well.

• Top with a pinch of sea salt and red pepper flakes

Health Benefits of Cucumbers:

• Cucumbers are 95% water, so they hydrate you and keep you feeling full and satiated - they also help to reduce bloating

• Because of their high water content, when applied to the skin, they can reduce swelling, irritation and inflammation

• They have compounds that support liver functioning to cleanse toxins from your blood stream and gut

• They are a highly alkalizing food, which helps balance the body’s pH levels, especially if your diet is comprised of many acidic foods

• Cucumbers have been used in traditional medicine to prevent and treat headaches because their high water and magnesium content helps balance fluids in the body

Sources and additional reading:

https://www.naturalfoodseries.com/13-benefits-cucumber/

https://www.livescience.com/51000-cucumber-nutrition.html

https://draxe.com/cucumber-nutrition/

Eggplant, Zucchini, Tomato, and Mint Summer Salad

I love cooking with eggplants because their spongy texture absorbs all the sauces and flavors. They are also an excellent meat substitute if you’re vegetarian or trying to consume less meat. Eggplants are often featured in Mediterranean diets and can be prepared in so many different ways. They are part of the nightshade family (along with tomatoes, white potatoes, bell peppers, paprika, and cayenne), which can cause inflammation to people who are sensitive to this group of foods. If you are not sensitive to them, keep eating them because they are high in nutrients and are so versatile to cook with!

This grilled summer salad is bright and fresh. I sometimes use a variation of green and yellow summer squash to add even more color (and flavor). Enjoy!

Ingredients

(serves 4 as a side)

• 1 medium eggplant, sliced into ¾ inch round slices

• 4 medium zucchini, sliced in half lengthwise

• 1 cup cherry tomatoes, sliced in half

• ¼ small red onion sliced thinly

• ¼ cup mint leaves, torn

• 2 tbsp avocado oil

• Salt and pepper to taste

For the dressing:

• Juice from 1 lemon

• 2 tbsp olive oil

• Salt and pepper

Directions:

After charring, before roasting

• Preheat the grill to medium heat

• Drizzle zucchini and eggplant slices with avocado oil, salt and pepper

• Add zucchini and eggplant to hot grill, grilling for about 5 minutes a side

• Allow zucchini and eggplant to cool. Then chop into 1 inch pieces

• Assemble all vegetables in a serving bowl.

• Whisk together dressing ingredients. Pour over vegetables. Toss and serve.

• Top with feta crumbles (optional)

Health Benefits of Eggplants

• Eggplants contain a rare, yet beneficial type of antioxidant called nasunin. Nasunin helps fight free radical damage in our bodies, which is a major contributor to the development of disease

• Eggplants can help balance cholesterol levels because their antioxidant levels help fight inflammation and reduce oxidative stress

• They have a high water content, making them low in calories

• The high fiber, high water content also helps flush out waste and toxins from the digestive tract

• They are also on the EWG “Clean 15” list, so while organic is always better, conventional eggplants have low levels of pesticide residue

For more delicious eggplant recipes, check out this link here!

Sources and additional reading:

• https://askdrnandi.com/health-benefits-eggplant/

• https://foodfacts.mercola.com/eggplant.html

• https://draxe.com/eggplant-nutrition/