Grilled Peach & Arugula Salad with Goat Cheese and Pecan
Savour the symphony of summer flavours with this diabetes-friendly Arugula & Grilled Peach Salad. This delightful salad is not only a feast for the senses but also a mindful choice for those managing diabetes, offering a blend of low glycemic ingredients and healthy fats that can support overall well-being.
- Suitable for diets:
- Gluten Free
- Mediterranean
- Mg Rich
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low glycemic ingredients: Arugula and peaches, when eaten in moderation, contribute minimal sugar to the diet, which is beneficial for blood sugar management.
- Healthy fats: Olive oil and pecans provide monounsaturated fats, promoting heart health and potentially improving insulin sensitivity.
- High in nutrients: Arugula is high in calcium, potassium, and folate, while peaches supply vitamins A and C, contributing to a balanced, nutritious meal.
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Equipment
- Cookie sheet
- Grill
- Large bowl
Ingredients
For the Pecans
- pecans ½ cup
- honey 1 tbsp
- olive oil 1 tbsp
For the Salad
- peach (ripe ) 4
- arugula 12 cups
- goat cheese (crumbled) ¼ cup
For the Dressing
- balsamic vinegar 2 tbsp
- olive oil 3 tbsp
- salt ½ tsp
- pepper (ground) ¼ tsp
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Cooking Tips
- Grilling peaches: Ensure the grill is properly preheated and cleaned to avoid sticking and achieve even grill marks on the peaches.
- Honeyed pecans: Keep a close eye on the pecans while baking to prevent burning, as honey can darken quickly.
- Goat cheese: For a creamier texture and richer flavor, let the goat cheese come to room temperature before adding it to the salad.
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Instructions
- For the Pecans: Preheat oven to 300˚F. Line a cookie sheet with parchment paper. On the prepared cookie sheet, toss the pecans with the honey and olive oil. Bake for about 25 minutes, tossing several times during the cooking process. All the honey should be absorbed but not crystallized. Remove from the oven and let cool.½ cup pecans, 1 tbsp honey, 1 tbsp olive oil
- Grill the Peaches: Prepare the grill. Heat grill to medium high heat. Halve and pit the peaches. Run a sharp knife along each peach’s seam to halve them. Remove the pit and cut each half in half so that the peaches are quartered. Spray the grill with non-stick cooking spray4 peach
- Grill the peaches, over medium heat, for 4 to 5 minutes. Flip the peaches and cook until tender, another 4 to 5 minutes. Flip the peaches and grill until the skins are charred and the peaches are soft, 4 to 5 minutes more.
- For the Salad: Place the arugula in a large bowl or platter, drizzle with balsamic vinegar, olive oil, salt and pepper. Toss until well combined. Add the pecans, crumbled goat cheese and grilled peaches (1/2 grilled peach per serving).12 cups arugula, ¼ cup goat cheese, 2 tbsp balsamic vinegar, 3 tbsp olive oil, ½ tsp salt, ¼ tsp pepper
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FAQ
- Can I make this salad ahead of time?
While the pecans and peaches can be prepared ahead of time, it's best to assemble the salad just before serving to maintain the freshness and crispness of the arugula. - What can I use instead of goat cheese?
Feta cheese or blue cheese can be a good substitute for goat cheese, offering a similar tangy flavour profile. - Is there a vegan option for this salad?
For a vegan version, omit the goat cheese or replace it with a vegan cheese alternative, and ensure the honey used in the pecans is substituted with maple syrup or another vegan sweetener. - How can I store leftovers?
If there are leftovers, it's best to store the components separately. The arugula and dressing can be kept in the fridge, while the pecans should be stored at room temperature in an airtight container to prevent them from becoming soggy.
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Nutrition
Per serving
Calories: 173.9kcal
Carbohydrates: 12.4g
Fiber: 2.2g
Sugar: 10g
Fat: 13.3g
Saturated Fat: 2.4g
Trans Fat:
Protein: 3.4g
Nutrition Facts
Grilled Peach & Arugula Salad with Goat Cheese and Pecan
Serving Size
3 cups
Amount per Serving
Calories
173.9
% Daily Value*
Fat
13.3
g
20
%
Saturated Fat
2.4
g
15
%
Cholesterol
3.3
mg
1
%
Sodium
190.5
mg
8
%
Potassium
235.4
mg
7
%
Carbohydrates
12.4
g
4
%
Fiber
2.2
g
9
%
Sugar
10
g
11
%
Protein
3.4
g
7
%
Vitamin C
7.7
mg
9
%
Vitamin D
0.03
µg
0
%
Calcium
66.7
mg
7
%
Iron
1.1
mg
6
%
Magnesium
29.3
mg
7
%
Zinc
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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These recipes are all lovely just what I need to be eating. QUESTION: I’m single and don’t mind two days of same food, but is there any way all these great recipes can be made smaller. Loved the idea on peach anegalu salad but way too large.
Glad you are enjoying the recipes! Yes – you can adjust the servings to ‘1’ and it will recalculate the amounts you need for a single serving. You can do this for any recipe.