NECTARINE KNOCKDOWN: A new study out of Texas AgriLife Research is suggesting that the bioactive compounds in stone fruits, including nectarines, could fight against metabolic syndrome. These include anthocyanins, chlorogenic acids, quercetin derivatives and catechins, which have anti-obesity, anti-inflammatory and antidiabetic properties.
- Prep Time
- ¼ cup avocado oil, divided (TRY: Chosen Foods Avocado Oil)
- 1 clove garlic, minced
- ½ tsp chipotle chile powder
- 1 tbsp lime zest + 3 tbsp fresh lime juice
- 1 tbsp apple cider vinegar
- 1 tsp raw honey
- ¼ tsp sea salt
- ⅛ tsp ground black pepper
- 4 red and/or golden beets, peeled and diced
- 2 tbsp avocado oil, divided
- ¾ tsp sea salt, divided
- ¼ tsp ground black pepper
- 1 15-oz BPA-free can unsalted chickpeas, drained, rinsed and dried
- 1 bunch Lacinato (or Tuscan kale), tough stems removed and leaves chopped (6 cups)
- 1 tbsp apple cider vinegar
- 1 large carrot, sliced or spiralized
- 2 nectarines, pitted, cut into ¼-inch wedges
- 4 radishes, sliced
- ¼ cup roasted, salted pumpkin seeds
- 2 oz grated ricotta salata, or crumbled full-fat feta or ricotta cheese, optional
1. Prepare dressing: In a small skillet, combine 1 tbsp oil, garlic and chile powder. Cook mixture on low until sizzling for 30 seconds, then transfer to a glass jar. Add 3 tbsp oil along with remaining dressing ingredients. Cover and shake to combine.
2. Prepare salad: Preheat oven to 400ºF. Line a baking sheet with parchment. Toss beets with 1 tbsp oil, ¼ tsp salt and pepper. Spread beets over prepared baking sheet and roast until fork-tender, 35 to 40 minutes, stirring once or twice. (NOTE: If using both red and gold beets, place on opposite sides of the same tray.) Let cool.
3. Reduce oven temperature to 350ºF; line a new baking sheet with parchment. In a bowl, toss chickpeas with remaining 1 tbsp oil and ¼ tsp salt. Spread onto prepared sheet; roast until golden and crisp, 40 to 45 minutes, stirring a few times. Let cool.
4. To a large bowl add kale, vinegar and ⅛ tsp salt; massage until kale is very soft. Add carrot, nectarine, radish and 3 tbsp dressing; toss to coat, adding more dressing if needed. Season with remaining ⅛ tsp salt. Top with beets, chickpeas, seeds and cheese (if using) just before serving.
MAKE AHEAD: Make recipe through Step 3 up to 4 days ahead. Store components in the refrigerator until ready to use, and store chickpeas in a jar left slightly open or paper bag at room temperature. Complete Step 4 right before serving. This salad will keep fully dressed in the refrigerator for 1 to 2 days.
- Serving Size: 1/6 of recipe
- Calories: 331
- Carbohydrate Content: 32 g
- Cholesterol Content: 10 mg
- Fat Content: 21 g
- Fiber Content: 7 g
- Protein Content: 10 g
- Saturated Fat Content: 4 g
- Sodium Content: 585 mg
- Sugar Content: 11 g
- Monounsaturated Fat Content: 12 g
- Polyunsaturated Fat Content: 4 g