UAB Medicine News
You’ll need fresh tomatoes and green beans, fresh basil, and fresh fruit for these fresh and healthy summer recipes.
If you noticed the emphasis on fresh, then you also may have noticed that the best place to find locally grown fresh produce is a farmers market. Check out our list of some Birmingham-area farmers markets and produce vendors for a convenient location in the metro area.
There’s probably one near you. We even have two on the UAB Medicine campus.
See our guide to local farmers markets here.
Skinny Fruit Salsa
2 cups diced mangoes
2 cups diced strawberries
2 cups diced pineapples
1 cup grapefruit pieces, halved
3 kiwis, peeled and diced small
2 oranges, diced
1 medium onion, minced
1 jalapeno pepper, seeded and minced
2 tablespoons fresh cilantro, minced
2 tablespoons fresh chives, minced
1 tablespoon fresh mint, minced
1 lime, zest
4 teaspoons freshly-squeezed lime juice
4 tablespoons extra virgin olive oil
1/2 teaspoon salt (or more)
In a medium to big bowl, combine the fruits, onions, cilantro, chives, mint and lime zest.
In a small bowl, whisk the oil, lime juice, salt and pepper. Adjust the taste if desired. Pour the sauce in the fruit bowl and mix well.
Yields: 24 servings | Serving Size: 1/2 cup | Calories: 52 | Total Fat: 2 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 49 mg | Carbohydrates: 8 g | Dietary Fiber: 1 g | Sugars: 6 g | Protein: 1 g
Bean & Tomato Salad with Honey Vinaigrette
1¼ cups dried beans, preferably heirloom
1 teaspoon salt, divided
½ cup minced red onion
¼ cup cider vinegar
4 teaspoons honey
1 teaspoon peanut or canola oil
½ teaspoon freshly ground pepper, or to taste
8 ounces green beans, trimmed and cut into 2-inch pieces
1 pint cherry or grape tomatoes, halved or quartered
½ cup fresh basil leaves, thinly sliced
1 pound tomatoes, sliced
Place dried beans in a large bowl, cover with 3 inches of cold water, and soak at room temperature for at least 6 hours or overnight. (Alternatively, use quick-soak method: see Tip.)
Drain the soaked beans, rinse and transfer to a large saucepan. Add 6 cups cold water. Bring to a simmer, partially cover, and simmer gently, stirring once or twice, until tender but not mushy, 20 minutes to 1 hour, depending on the freshness of the dried beans. (If you're using heirloom beans, be sure to check them after 20 minutes—they tend to cook more quickly than conventional beans.) If at any time the liquid level drops below the beans, add 1 cup water. When the beans are about three-fourths done, season with ½ teaspoon salt. When the beans are tender, remove from the heat and drain.
Combine the beans, the remaining ½ teaspoon salt, onion, vinegar, honey, oil and pepper in a large bowl. Stir, cover and refrigerate to marinate for at least 1 hour or overnight.
Cook green beans in a large pot of boiling water until crisp-tender, about 5 minutes. Drain, rinse with cold water, and drain again. Pat dry and add to the marinated beans. Stir in cherry (or grape) tomatoes and basil. Season with pepper.
To serve, arrange tomato slices around the edge of a serving platter or shallow salad bowl and spoon the bean salad into the center.
Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 1 day.
Tip: To quick-soak beans, place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour. Proceed with Step 2.
Serving size: 1 cup
Per serving: 133 calories; 1 g fat(0 g sat); 7 g fiber; 25 g carbohydrates; 7 g protein; 100 mcg folate; 0 mg cholesterol; 6 g sugars; 3 g added sugars; 1,123 IU vitamin A; 18 mg vitamin C; 79 mg calcium; 2 mg iron; 298 mg sodium; 573 mg potassium
Recipes courtesy of UAB Weight Loss Medicine.
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