Peach, courgette and strawberry salad

A picture of summer on a plate. The combination of the earthy flavours of courgettes works beautifully with the sweetness of the strawberries and peaches.

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Good for you!

  1. Peaches: Peaches are not only irresistibly juicy but also packed with nutrients. They are an excellent source of vitamins A and C, both of which act as antioxidants and support immune function. The high fiber content of peaches aids digestion and promotes a healthy gut. Furthermore, the presence of potassium in peaches helps maintain optimal heart health by regulating blood pressure levels.
  2. Courgettes (Zucchini): Low in calories and rich in dietary fibre, courgettes are a nutritional powerhouse. They are abundant in vitamins A, C, and K, which are essential for maintaining healthy skin, boosting immunity, and promoting proper blood clotting. Courgettes are also a good source of folate, which is crucial for pregnant women to support fetal development. Additionally, their high water content helps keep you hydrated on hot summer days.
  3. Strawberries: Strawberries are nature’s sweet delight, brimming with health benefits. Packed with antioxidants and vitamin C, they play a vital role in supporting a robust immune system. The anthocyanins present in strawberries contribute to heart health by reducing inflammation and improving blood vessel function. Moreover, these delightful berries are a good source of fibre, promoting healthy digestion and aiding in weight management.

Ingredients

  • 1 can (400g) peaches in juice, reserve the juice
  • 1 courgette, thinly sliced or spiralised
  • 160g fresh strawberries, hulled and halved
  • 5g fresh basil leaves, torn
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon sunflower seeds
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon peach juice
  • Salt and pepper to taste

Directions

  1. In a large bowl, combine the sliced peaches, courgette, strawberries, and torn basil leaves.
  2. Drizzle the olive oil, peach juice and balsamic vinegar over the salad. Gently toss to coat the ingredients evenly.
  3. Season with salt and pepper according to your taste preferences.
  4. Allow the flavors to meld together by refrigerating the salad for about 15-20 minutes before serving.
  5. Once chilled, give the salad a final toss, sprinkle on the sunflower seeds and serve on a platter or individual plates.

Enjoy the refreshing combination of flavours, textures, and the healthy goodness of this peach, courgette, and strawberry salad. It’s an ideal dish for summer gatherings, picnics, or a light lunch. Remember, the best salads are the ones that combine nutrition and taste to create a memorable culinary experience.

Why not try out some other salads!

Print Recipe

Peach, courgette and strawberry salad

Not only will this dish satisfy your taste buds, but it will also provide an array of essential nutrients and health benefits
Prep Time10 minutes
Marinade Time20 minutes
Total Time30 minutes
Course: lunch
Diet: Low Calorie, Low Fat, Vegan, Vegetarian
Keyword: courgette, peach, salad, strawberry, zucchini
Servings: 2

Ingredients

  • 1 can (400g) peaches reserve the juice
  • 1 courgette thinly sliced
  • 160 g fresh strawberries hulled and halved
  • 5 g fresh basil leaves torn
  • 2 tbsp extra virgin olive oil
  • 1 tbsp peach juice
  • 1 tbsp balsamic vinegar
  • salt and pepper to taste
  • 1 tbsp sunflower seeds

Instructions

  • In a large bowl, combine the sliced peaches, courgette, strawberries, and torn basil leaves.
  • Drizzle the olive oil and balsamic vinegar over the salad. Gently toss to coat the ingredients evenly.
  • Season with salt and pepper according to your taste preferences.
  • Allow the flavours to meld together by refrigerating the salad for about 15-20 minutes before serving.
  • Once chilled, give the salad a final toss and serve on a platter or individual plates and sprinkle with sunflower seeds.

Notes

  1. Ingredient Substitutions:
    • Feel free to experiment with different types of fruit. Nectarines or apricots can be excellent alternatives to peaches, while raspberries or blueberries can replace strawberries.
    • If you don’t have courgettes on hand, you can use cucumber as a substitute, which will add a similar refreshing crunch.
  2. Enhancing the Flavour:
    • For an added layer of flavour, consider toasting the sliced courgettes in a skillet with a drizzle of olive oil for a couple of minutes until lightly browned. This will bring out their natural sweetness and add a subtle smokiness.
    • Add a handful of toasted nuts, such as walnuts or almonds, to provide a delightful crunch and nutty undertones to the salad.
  3. Dressing Variations:
    • The olive oil and balsamic vinegar dressing is simple yet delicious. However, if you prefer a sweeter note, you can substitute balsamic vinegar with a drizzle of honey or maple syrup.
    • You can also experiment with different dressings like a lemon vinaigrette or a raspberry vinaigrette to complement the fruity flavours of the salad.
  4. Serving Suggestions:
    • For a heartier meal, consider adding cooked quinoa or couscous, turning it into a satisfying main course.
  5. Make-Ahead Tip:
    • If you want to prepare the salad in advance, keep the dressing separate until you’re ready to serve. This will prevent the ingredients from becoming too soggy.
    • You can also prepare the salad components a few hours ahead of time, but wait until closer to serving to combine them to maintain the optimal texture and freshness.
Remember, cooking is an adventure, and feel free to customize the recipe to your liking. Enjoy the process of exploring flavours and creating a dish that suits your taste buds. Happy cooking!

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