Nutrition & Recipes

Vegan Blueberry Cantaloupe Salad with Maple Balsamic Dressing

Blueberry Cantaloupe Salad

As we are outside more during these warmer days, taking walks and enjoying all of the blooms and vibrant colors, we also feel excited for so many fresh and seasonal produce options. Cantaloupe will always be associated with warm days to me. It is my favorite of the melons. While it is delicious just on its own, I wanted to find a way to add it to a salad. I came up with a fresh summer salad, with an interesting blend of flavors.

Cantaloupe always feels very hydrating to me. Perhaps it’s the association to warm days and thirst quenching, but nonetheless, it is certainly a healthy choice. Cantaloupe promotes heart health, and is an excellent source of vitamin C, fiber, potassium, and helps to maintain healthy blood sugar levels.

The addition of blueberries to this fresh salad takes the health benefits even further, as we’ve often heard blueberries labeled as a superfood, given their many wonderful health benefits. Blueberries are packed full of antioxidants, reduce risk of heart disease, improve cognitive function, and many other healing properties.

Blueberry, Cantaloupe, and Kale Salad

Photo by April Duckworth

Tomato, cucumber, and kale are added to the summer fruits to offer a variety of health benefits as well as taste. The vibrant colors of this salad symbolize the vibrancy of health abundance!

Vegan, gluten-free

Ingredients:

Note: The amount of these ingredients will vary, depending on the amount of salad you wish you to prepare. This salad is best served on a generous bed of kale as the base.

  • Kale, stems removed, chopped
  • 1 tbsp. lemon juice, plus extra for dressing
  • Blueberries
  • Cantaloupe, chopped
  • Cucumber, chopped
  • Tomato, chopped
  • 1/2 cup balsamic vinegar
  • 1/4 cup pure maple syrup
  • 1 1/2 tsps. stone ground mustard
  • 1/2 tsp. nutritional yeast
  • Salt and pepper to taste

Directions:

  • To make dressing, add balsamic vinegar, maple syrup, mustard, nutritional yeast, and a splash of lemon juice to medium bowl and whisk to combine. Add salt and pepper to taste. Set aside.
  • Add kale and 1 tbsp. lemon juice to large bowl. Massage kale with clean hands for 3 minutes. This softens the kale and supports easier digestion.
  • Add cucumber, tomato, blueberries, and cantaloupe and lightly mix.
  • Add desired amount of maple balsamic dressing.

This salad will pair nicely with a variety of summer dishes. My family enjoyed it alongside a creamy cucumber dill soup. I am looking forward to our next outdoor luncheon, and sharing this with others. We have found that cooking and sharing meals with others is a wonderful way to demonstrate care and appreciation.


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