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 are 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. If you think about that, most proteins, and carbohydrates such as grains, are some version of brown*. How do you get color on your plate? From fruits and vegetables. Eating a rainbow may sounds like just a tricky way to get kids to eat more of the green stuff, but why is that an objective in the first place?
One of the reasons is because 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. The way those pigments benefit human bodies include acting as antioxidants and feeding the good bacteria in our guts.
There are thousands of phytonutrients known to 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. And 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 of the most vibrant exceptions to the proteins-are-brown rule is salmon, which gets its lovely pink color 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 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.
I seem to have been cooking with feta cheese a lot lately, but if you're tired of it, or it's just not your favorite, substitute another cheese. I think coarsely grated parmesan would be great, or cheddar cut in small cubes.
Tune in next week for more about why I recommend a combination of olive and avocado oil in the dressing. 100% of either would be fine. I use olive oil because I like the taste, but the brand I use (extra-virgin, from Costco) has a very strong flavor, so I like to cut it with the neutral tasting avocado oil.
Fun fact, quinoa also contains a phytonutrient called a saponin, which is a soap that coats the seeds of the plant and wards off insects. It's very bitter, which is why it's important to rinse the dry quinoa it 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
Salad
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 quarter if large
1 ear corn on the cob
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
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
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 and adjust the seasoning to taste.