Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.
Whole-Food Nutrition
Plant-Forward Mediterranean Nutrition Profile
How colorful vegetables, legumes and extra virgin olive oil provide daily cellular defense.
- Prebiotic Fiber DiversityMicrobiome fuel richness 7g fiber/serv
- Monounsaturated Healthy FatsOleic acid cardiovascular support Heart healthy
- Polyphenol Antioxidant IndexCellular defense High polyphenol
- Blood Sugar SmoothingSustained satiety curve 4+ hours full
Source: Harvard T.H. Chan School of Public Health & New England Journal of Medicine.
In this monthly vlogging series, Stone Soup blogger Celestina Brunettidemonstrates recipes using ingredients featured in the most recent issue of Food & Nutrition Magazine. For August, Celestina shares with us how to make a Tuscan-style tomato and bread salad.
Panzanella Salad
Serves 4
Ingredients
- 3 cups tomatoes, cut into bite-sized pieces (about 2 pounds)
- 1 teaspoon kosher salt, plus more for seasoning
- 4 cups ciabatta or rustic bread, cut into 1½-inch cubes
- 5 tablespoons extra-virgin olive oil, divided
- 1 tablespoon minced shallot
- 2 teaspoons minced garlic
- ¼ teaspoon Dijon mustard
- 1 tablespoon white wine vinegar or red wine vinegar
- Freshly ground black pepper
- ¼ cup basil leaves
Directions
- Preheat oven to 350°F and adjust rack to center position. Place tomatoes in a colander set over a bowl and season with 1 teaspoon kosher salt. Toss to coat. Set aside at room temperature to drain for a minimum of 15 minutes, tossing occasionally. Reserve tomato juice.
- Meanwhile, toss bread cubes with 2 tablespoons olive oil in a large bowl. Transfer to a rimmed baking sheet. Bake until crisp and firm but not browned, about 15 minutes. Remove from oven and let cool. Place bread in a large bowl.
- Add tomatoes to the bowl with toasted bread. Add shallot, garlic, mustard and vinegar to the bowl with tomato juice. Whisking constantly, drizzle in the remaining 3 tablespoons olive oil. Season to taste with salt and pepper.
- Drizzle dressing over tomatoes and bread. Toss everything to coat and season with salt and pepper if desired. Let rest for 30 minutes before serving, tossing occasionally until dressing is completely absorbed by bread. Add basil leaves before serving.
Celestina Brunetti, RDN, LD, is a chef and nutritionist. She has worked with the University of Nevada Cooperative Extension developing culinary demonstration videos for its Expanded Food and Nutrition Education Program, as well as written curriculum for disease-specific culinary nutrition classes for the Las Vegas community. Connect with Celestina on her website, Wellness Cucina, and on Facebook, Instagram and Twitter.