Updated: Nov 3, 2020
Peach & fig season at the same time is DANGEROUS! It’s hard to find limits when it comes to these juicy, flavorful, and nutritious fruits. Can you relate?
Figs and peaches are great not only as a dessert but for salads and I created one for you. But before we jump into a delicious salad recipe, let’s dig into the nutrition facts of the two main ingredients of this recipe: figs and peaches.
Fig fruit has been an important ingredient of the Mediterranean diet for a long time. Although figs are not a low carbohydrate fruit, they are packed with beneficial for human health flavonoids and phenolic acids especially the dark-colored variety. Flavonoids and phenolic acids play a vital role in antioxidant activity in the body.
There are different types of figs. My current home town in California offers yellow and purple varieties. Which one to choose is up to a personal choice. However, keep in mind that purple figs have the highest level of phenolic acids.
Peach is another fruit high in phenolic acids mainly in chlorogenic acid. Crispy and not overripe fruit will be the best choice here. Chlorogenic acid is shown to possess anticarcinogenic effects and it may inhibit inflammation due to its endothelial (cells that line inside of some tissues) protective property.
Should we make the salad now?
1 big peach, sliced 3 small figs, cut in quarters 2 oz feta cheese, cut in cubes 2 small Persian cucumbers, peeled & chopped 2 tbsp hemp seeds 2 tbsp Kalamata olives, cut in halves 1/4 small red/purple onion, sliced in rings 1 handful of fresh mint Dressing: 1 tbsp extra virgin olive oil 2 tbsp lemon juice 1/8 tsp red chilly pepper powder (optional)
Time required: 10 minutes
Chop peeled cucumbers, slice peaches, cut figs in quarters.
Cut feta cheese in small cubes. By the way, if you want to keep freshly opened feta cheese, cut it in cubes and cover it with some virgin olive oil and dry herbs. This method prolongs the cheese’s life shelf.
Cut Kalamata olives, onion. Mix all the ingredients.
Add some lemon juice and olive oil as a dressing. Sprinkle with hemp seeds and either red chilly pepper powder or paprika powder. Serve it cold with the protein of your choice.