CSA Week 12: Creative Combinations

By Kelli Swensen, Dietetics Student, Sargent College

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This week’s CSA box is full of classic summer fruits and vegetables perfect for end of the summer get-togethers. Already started class or work? All of these ingredients would be great additions to the daily lunch bag!

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What’s in the box: 1 seeded Watermelon, 3 lbs Peaches, 2 lbs Tomatoes, 1 Black Eggplant, 2 Bell Peppers, 1 lb Beans

One of the great discoveries I made this summer was the delicious pairing of watermelon and cheese! I shared a watermelon and fresh mozzarella appetizer at a restaurant and was in a state of pure bliss. Late that week I recreated that sweet version of a caprese salad for out-of-town relatives, and they too fell in love. This combination appeared again when RD Laura Judd received an email from her mom recommending a watermelon and feta salad. With a watermelon in the CSA box, we here at Sargent jumped at the opportunity to make a Sargent Choice version of this inspired salad.

Watermelon, Feta, & Arugula Salad with Balsamic Glaze

This fresh and easy salad is the perfect accompaniment to any back-yard summer BBQ!
Serve along side grilled chicken or pork or a delicious meal.
Makes 8 servings

INGREDIENTS
15-ounce package of spring greens/arugula salad mix
8 cups 3/4-inch cubes seedless watermelon
1 7-ounce package low-fat feta cheese, crumbled
¾ cup balsamic vinegar

DIRECTIONS
1. Make balsamic glaze by boiling ¾ cup of balsamic vinegar in a small sauce pan until it reduces down to 2-3Tbsp (about 6-7minutes).
2. Arrange arugula/salad mix over large  platter.
3. Scatter watermelon, then feta over.
4. Drizzle with balsamic glaze and sprinkle with pepper.
5. Toss together to coat. Enjoy!

NUTRITION FACTS

Calories 120
Fat 4 g
Saturated Fat 2.5 g
Protein 7 g
Carbohydrate 16 g
Fiber 2 g
Sodium 360 mg

MEAL PLANNING EQUIVILANTS

Vegetables 1 cup
Fruit 1 cup

With summer nearly over, we couldn’t leave you without one more recipe. This Summer Tomato, Zucchini, and Red Onion Salad is a Sargent Choice recipe that is completely customizable. Throw in whatever fresh vegetables you have in your kitchen (or ones that look too beautiful to pass up at your local farmers market), and make this nutritious salad tonight!

Summer Tomato, Zucchini, and Red Onion Salad
Makes 4 servings

INGREDIENTS
1 large zucchini
2 large red tomatoes
¼ large red onion
5 tbsp balsamic vinegar
1 tbsp olive oil
1 ½ tbsp chopped fresh basil
1 tbsp chopped fresh thyme
1 tbsp chopped fresh oregano

DIRECTIONS
1.     Slice zucchini, tomatoes and red onion into thin half-rounds.
2.     Combine vegetables in large bowl.
3.     Finely chop herbs.
4.     Combine chopped herbs, vinegar and oil. Mix well. Immediately pour mixture over vegetables and toss well.
5.     Cover. Refrigerate until use
Best when prepared the day before.

NUTRITION FACTS

Calories 80
Fat 4 g
Saturated Fat 0.5 g
Protein 2 g
Carbohydrate 10 g
Fiber 2 g
Sodium 15 mg


2 Comments

ayfiel posted on January 31, 2012 at 12:05 pm

Very creative menu combination. All component are natural food. Very good for our health
Honey Joys

woooooowowo posted on August 8, 2012 at 11:19 pm

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