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Cooking Up Health: Summer Salads Featuring Grilled Fruit

Blueberry and peach salad

Dartmouth-Hitchcock’s Culinary Medicine Program offers two summer salads featuring grilled fruit—Grilled Cantaloupe with Blueberry Vinaigrette and Grilled Peach and Blueberry Salad.

Grilled Cantaloupe Salad with Blueberry Vinaigrette

Servings: (6) 1 cup per serving
Prep time: 10 min
Cooking time: 10 min

Ingredients

  • 6 cups greens
  • 6 wedges cantaloupe—grilled, cut into 1/2 “chunks”
  • ½ cup blueberries
  • ½ cup chopped pecans
  • ¼ cup crumbled goat cheese
  • ¼ cup fresh mint—chopped

Vinaigrette

  • 1 cup fresh blueberries
  • ¼ fresh ginger (1” piece, peeled, grated)
  • 1 lemon
  • ½ teaspoon Dijon mustard
  • 2 tablespoon white balsamic vinegar
  • ¼ cup olive oil
  • 1 tablespoon honey

Grilling Instructions

  1. Clean your grill grates to remove any chaired food or ash before grilling fruit.
  2. Preheat your grill to medium high heat, about 450-500 degrees. The goal is to grill at 400 degrees.
  3. Brush the grate with either vegetable or canola oil.
  4. Lay the skinned and sliced cantaloupe down on the hot grill. Cook for 3 minutes. Use a grill spatula to flip each wedge and grill for another 3-4 minutes, until cantaloupe is softened with grill marks. If you like a little more bite to your melon, keep grill time to 3 minutes per side.
  5. Remove from grill and allow to cool enough to touch.

Assembly Instructions

  1. Layer greens on a serving platter. Arrange cantaloupe and blueberries on top. Sprinkle pecans and goat cheese on top.
  2. Make the vinaigrette by adding all ingredients to a blender or food processor. Blend until smooth. There will likely be pieces of blueberry skin visible.
  3. Pour dressing over salad or serve on the side. Store extra dressing in the fridge for up 3 days and shake well before serving.

Tips: No time to heat up the grill? Save time by using fresh cantaloupe instead of grilled. Also, choose any seasonal berry for budget-friendly alternatives.

Baby kale or arugula work great with this salad. If you prefer something milder, spinach or romaine will also work.

Nutrition (per serving)

1 serving of cantaloupe, 1 cup melon balls, will provide 100% of your daily Vitamin C requirements.

Calories 227.4, Total Fat 17.2 g, Cholesterol 4.2 mg, Sodium 43.7 mg, Total Carbs, 18.9 g, Dietary Fiber, 4.2 g, Protein 3.2 g

Grilled Peach and Blueberry Salad

Servings: (6) 1 cup
Prep time: 10 min
Cooking time: 10 min

Ingredients

  • 8-10 cups greens
  • 3 ripe peaches, cut in half, pits removed
  • 1 cup fresh blueberries
  • 1/3 cup almonds
  • 2 ounces goat cheese

Vinaigrette

  • 4 tbsp. olive oil
  • 2 tbsp. white balsamic vinegar
  • 1 tsp. honey
  • Salt/Pepper to taste

Instructions

  1. In a small bowl or jar, whisk together the vinaigrette ingredients.
  2. Lightly brush the peach halves with the dressing. Preheat the grill to high heat.  Place peaches, cut side down on the hot grill. Grill for about 5 minutes or until the peaches are soft and have grill marks. Remove the peaches from the grill, cool to room temperature and slice.
  3. Place greens, sliced grilled peaches, blueberries, almonds and goat cheese in a large salad bowl. Drizzle with salad dressing. Gently toss and serve immediately.

Nutrition (per serving)

Calories 206.6, Total Fat 15.2 g, Cholesterol 4.3 mg, Sodium 112.2 mg, Total Carbs 15.3 g, Dietary Fiber 4.0 g, Protein: 5.1 g

Find more family-friendly recipes and healthy eating tips in the Cooking Up Health section of D-H Health and Wellness.

 


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