Peach & Arugula Salad with Balsamic Drizzle

Bright, peppery arugula pairs perfectly with juicy summer peaches in this bright and nourishing summer salad - each bite delivers cancer‑fighting antioxidants like vitamin C, beta‑carotene, and polyphenols. Toasted almonds add heart‑healthy monounsaturated fats and protein to stabilize blood sugar, while fresh basil lends anti‑inflammatory flavonoids. Drizzled with tangy balsamic dressing, this vibrant salad works equally well as a light lunch, a side for grilled chicken or fish, or a pretty starter to bring to your next social gathering.

Peach & Arugula Salad with Balsamic Drizzle

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 2 servings
Serving Size: 2 cups each

Ingredients

Salad:

• 6 cups of arugula or mixed baby greens

• 2 fresh peaches, pitted and chopped

• ¼ cup fresh basil, minced or chiffonade

• ½ cup sliced almonds, walnuts, or pumpkin seeds

• ¼ cup shaved parmesan cheese

Balsamic Drizzle:

• ¼ cup extra virgin olive oil

• 2 Tablespoons balsamic vinegar

• 2 Tablespoons honey

• ¼ teaspoon salt or to taste

• ⅛ teaspoon fresh ground black pepper

Utensils

• Cutting board and chef's knife

• Medium mixing bowl (1)

• Salad tongs

• Whisk

• Small bowl (1)

Directions

1. Add arugula, or greens of choice, to a medium bowl.

2. Add in the basil, peaches, almonds, and parmesan cheese. Toss to combine.

3. In a separate small bowl, add the olive oil, balsamic vinegar, honey, salt and pepper.

4. Whisk to combine then drizzle over the salad. Enjoy immediately.

Notes

• Other fresh fruit can be substituted for the peaches.

• A larger portion of the salad dressing can be prepared to keep on hand.

Nutrition Info (Per Serving)

162 calories – 9g fat - 11g carbohydrates – 5g protein – 3g fiber – 123mg sodium

Nutrient Highlights

• Arugula: This peppery green is rich in glucosinolates, compounds that convert to cancer‑fighting isothiocyanates, and provides vitamins A and C to bolster antioxidant defenses.

• Peaches: High in vitamins A and C, peaches offer beta‑carotene and polyphenols that neutralize free radicals and support DNA repair, reducing cancer risk.

• Basil: Loaded with antioxidants and phytonutrients, fresh herbs like parsley, basil, and cilantro add flavor while supporting detoxification, reducing inflammation, and boosting immune health.

• Almonds: Packed with vitamin E and healthy monounsaturated fats, almonds help protect cells from oxidative damage and may lower inflammation linked to cancer development.

• Olive Oil: A cooking oil rich in monounsaturated fatty acids that help reduce inflammation and lower the risk of heart disease, contributing to overall anti-inflammatory effects.

• Honey: A natural sweetener that provides antioxidants, including flavonoids and phenolic acids, which help protect the body against oxidative stress. Its lower glycemic index compared to refined sugar means it causes a slower rise in blood sugar levels and is a better alternative.