Strawberries lend sweetness to summery panzanella
Inspired by sunny Tuscany, our recipe for Strawberry Panzanella Salad is made with vine-ripened tomatoes, fresh strawberries and croutons. This salad is a creative way to make the most of the delicious tomatoes and basil that turn up in many Michigan gardens. It includes strawberries for sweetness and is dressed with a mouthwatering vinaigrette.
Strawberries are rich in vitamin C, an antioxidant that helps neutralize free radicals. Free radicals turn up while the body is processing exposure to things like cigarette smoke, air pollutants and radiation from the sun. Free radicals in the body can damage healthy cells, increasing the risk of cancer and heart disease.
In addition to neutralizing the effect of free radicals, vitamin C improves absorption of the type of iron that comes from fortified cereal and plants like spinach. In addition, it supports the immune system by activating white blood cells. One cup of halved strawberries contains 150% of our daily vitamin C needs.
Buy strawberries that are firm and bright red with fresh green caps or pick your own at one of Michigan’s many U-pick operations. Discard any mushy berries, and wash berries with cold water just before you eat them.
Although a traditional panzanella salad uses stale bread, we’re using croutons for extra flavor and crunch. To create an entire meal from this salad, simply add some rotisserie chicken.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
More: Michigan strawberry season is here: Tips, where to find U-pick farms
Strawberry Panzanella Salad
Serves: 6 / Prep time: 20 minutes / Total time: 20 minutes
SALAD
2 cups sliced fresh strawberries
2 cups plain croutons
1 cup grape tomatoes, sliced in half
1 cup diced English cucumber
¼ cup diced red onion
½ cup fresh basil, roughly chopped
DRESSING
⅛ cup extra-virgin olive oil
3 tablespoons white balsamic vinegar
1 tablespoon honey
½ teaspoon Italian seasoning
⅛ teaspoon salt
In a small mixing bowl, whisk together olive oil, balsamic vinegar, honey, Italian seasoning and salt. Set aside.
In a large bowl, combine strawberries, croutons, grape tomatoes, cucumber, red onion and basil with dressing. Stir to coat evenly. Serve immediately or refrigerate until ready to serve.
From Henry Ford LiveWell.
138 calories (39% from fat), 6 grams fat (1 gram sat. fat), 9 grams carbohydrates, 3 grams protein, 147 mg sodium, 0 mg cholesterol, 16 mg calcium, 3 grams fiber. Food exchanges: 1 vegetable, ½ fruit, 1 fat.
This article originally appeared on Detroit Free Press: Panzanella gets a sweet makeover courtesy of strawberries
