I’ve seen fall food trends popping up around the Internet again, but I am hanging on to summer for as long as I can. Safe to say this Wednesday will come with a big wake-up call when my fall classes start…
But for now, happy summer days call for happy summer salads. Thus, I present this mouthwatering medley of summer fruits and veggies jazzed up with sweet, savory, tangy and rich flavors and no shortage of crunch, creaminess, juiciness, and satisfying chew. This is very similar to my Peach Chicken Salad, but with blackberries, thyme, and pine nuts in place of peach, basil, and walnuts. This variation is just SO DANG YUMMY and BEAUTIFUL that I thought it deserved its own post.
So here it is, in all its glory.
Nutritional Highlights
It just so happens that all this fresh beauty is also a sign of powerhouse nutrition. Talk about WINNING.
Blackberries
- one of the very best sources of anthocyanin (a potent antioxidant)
- excellent source of fiber, vitamin C, vitamin K, and manganese
- rich in vitamin A, vitamin E, B vitamins, folate, magnesium, and potassium
- boast and array of other phytochemicals with protective health effects.
–> SCORE for cognitive function, cancer prevention, GI health, reduced inflammation, and even protection from mouth infections!
Avocado
- awesome source of fiber, vitamins B5 and B6, folate, and vitamin K
- high in vitamin C, vitamin E, other B vitamins, potassium, magnesium, manganese, and zinc
- contains antioxidants including carotenoids and persenones A and B, D-mannoheptulose (implicated in control of blood sugar), and beta-sitosterol (a plant sterol that promotes healthy cholesterol levels)
- fat composition is primarily heart-healthy oleic acid
–> Satiety, nutrient absorption and digestion, heart health, skin care, liver and kidney function, oral care, controlled blood glucose, reduced inflammation, and cognition!
Sweet Corn
- good source of fiber, potassium, vitamin C, magnesium, folate and B vitamins, and wholesome carbs; also contains antioxidants including carotenoids and ferulic acid
–> EVEN MORE high quality energy and protective effects against chronic disease!
Also check-out some of these common myths about this wonderfully healthy fresh grain.
Goat Cheese
- great way to add calcium, phosphorus, copper, riboflavin, and vitamin A to the diet
- rich in medium-chain fatty acids (more than cow’s milk), which are more readily used for energy, and the fats include capric acid boasting antibacterial properties
- offers probiotics AND cheese protects those probiotics
- contains less lactose thus easier to digest for those with an intolerance
–> WOOHOO bone health, satiety, energy and metabolic health, digestive health, reduced inflammation, and immunity!
Pine nuts
- excellent source of healthy fats, vitamins E and K, magnesium, copper, zinc, phosphorus, manganese, and phytosterols
–> Energy boost, satiety, reduced risk of heart disease, and anti-aging antioxidants!
Balsamic Vinegar
- provides antioxidants and probiotics
- ANTIglycemic, combatting spikes in blood sugar
–> Has been found to help lower cholesterol, promote cardiovascular health, and improve gut and metabolic health!
Olive Oil
- primarily heart-healthy monounsaturated fats
- great source of vitamins E and K and polyphenols
–> Awesome for heart health, protection against inflammation, and may promote cognition, bone and gut health!
Summer Blackberry, Corn, and Chicken Salad
Notes
*This makes just enough dressing for one salad. Double or triple the recipe for extra or to save for later.
Ingredients
For the salad:
- 1-2 raw chicken breast tenderloins
- ~1 Tbsp chicken broth to deglaze pan (opt)
- ~5g pine nuts
- 1 cup roughly chopped Romaine
- ~1/2 cup blackberries, halved
- 1/4 cup fresh sweet corn
- 1/2 oz avocado, thinly sliced/chopped
- ~1 Tbsp thinly sliced red onion
- 1/2 oz goat cheese, crumbled
For the dressing:*
- 1/4 tsp Dijon
- 1/2 tsp olive oil
- 1/4 tsp honey
- 1 tsp balsamic vinegar
- 1/4 tsp lemon juice
- pan glaze (if using)
- sprinkle fresh thyme leaves
Instructions
- Lightly grease a skillet or grill pan (I rub with avocado oil). Sprinkle chicken with salt and pepper. Cook about 4 minutes per side, or until no longer pink. Set aside to cool, then tear into small pieces. While the pan is still hot, deglaze with ~1 Tbsp chicken broth. Stir and simmer until it reaches a glaze consistency. Add to a small bowl for mixing the dressing.
- Toast the pine nuts in a skillet on the stove or in the toaster oven 2-3 minutes, or just until fragrant.
- Add salad ingredients to a large bowl.
- Thoroughly mix the dressing ingredients, including the pan sauce, if using.
- Toss dressing with the salad and dig in!