Recipe: Tuscan Panzanella Salad

Enjoy this fresh-tasting salad of ripe tomatoes, flavorful greens and whole-grain bread, all mixed with your own homemade olive oil and vinegar dressing.

Ingredients

• 4 cups 100% whole-grain bread, cut into 1-inch cubes
• 3 tablespoons red wine vinegar
• 1 tablespoon white grape juice
• 1 teaspoon chia seed
• 1 teaspoon fresh garlic, finely minced
• 1/2 teaspoon Dijon or whole-grain mustard
• 3 tablespoons extra virgin olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper, ground
• 5 cups homegrown ripe tomatoes (about 3 large), cut into 1-inch cubes
• 1 1/2 cup cucumber, unpeeled, seeded, 1/2-inch slices
• 1/2 cup red onion, thinly sliced
• 3 cups arugula, firm-packed
• 1 1/4 cup basil leaves (about 25), chiffonade

Directions

1. Preheat oven to 350 F.
2. On a large non-stick baking sheet, place cubed bread and bake until the croutons are crisp and lightly colored, about 10 minutes.
3. While bread is in the oven, make the vinaigrette in a large mixing bowl by whisking together vinegar, grape juice, chia seeds, garlic, mustard, olive oil, salt and pepper, and set aside.
4. Remove croutons from the oven and let cool.
5. Add tomatoes, cucumber and red onion to the vinaigrette and mix well.
6. Add arugula, basil and croutons, toss until well mixed, and serve.

Chef notes

• Day-old bread works best for making croutons or set fresh bread out to dry out slightly before baking.
• You can use gluten-free bread as needed.
• Use oil-free fig and prune vinaigrette and omit chia seed for a fat-free version.

Ingredient health benefits

• Whole grains: Small but mighty, whole grains are a vital food group your body needs to stay healthy. They have B vitamins, which help with many crucial functions, from turning food into energy to building and fixing your DNA. Vitamin E helps keep your skin soft, promotes your eye health and bolsters your immune system. And your heart will appreciate the fiber and unsaturated fats, which can help regulate your cholesterol levels.
• Chia seeds: Don’t let their size fool you, chia seeds are loaded with benefits! They’re full of fiber that can help prevent constipation, as well as compounds that help your “good” gut bacteria absorb more nutrients from your food. These tiny seeds are also packed with antioxidants that protect your cells from damaging inflammation and free radicals.
• Extra virgin olive oil: This ancient oil is an easy and nutritious addition to just about any dish! Extra virgin olive oil, or EVOO, is a great source of fat-soluble vitamins that maintain vital organs like your eyes and bones. There are also unsaturated fats, which support your heart in a few important ways — such as fighting inflammation and lowering your “bad” (LDL) cholesterol and blood pressure. And that’s not all! EVOO is also high in polyphenols. Like other antioxidants, these naturally occurring plant chemicals work to suppress free radicals and inflammation that can harm your cells and lead to disease.
• Tomatoes: There’s nothing quite like some fresh tomatoes to make a salad feel whole. These kitchen favorites have beta-carotene and lycopene, the antioxidants responsible for the eye-popping red we all know and love. They also help preserve your vision and heart health, along with the mineral potassium. And you might be surprised to know that tomatoes have essential vitamins as well, like vitamins K, C and B9 (folate).
• Onions: This well-known allium doesn’t seem all that remarkable at first glance, but each layer has plenty of nutrition your body will love. For instance, onions have fiber, prebiotics and vitamin C that help boost your immunity and aid good digestion. They’re also rich in flavonoids, antioxidants that lower inflammation and promote heart and brain health. A flavonoid called quercetin may even provide benefits for your heart and fight bacteria that can make you sick!
• Basil: Flavor isn’t the only thing an herb can contribute to a recipe! Basil has inflammation-fighting antioxidants and natural compounds that can help elevate your mood and support cognition, giving you a real brain boost. It’s also a surprising source of vitamin K, which builds bones and healthy blood cells.

Nutrition information (per serving)

Makes 10 servings
Serving = 1 cup

Calories: 90
Sodium: 170 mg
Sugars: 3 g
Cholesterol: 0 mg
Saturated fat: .5 g
Fiber: 2 g
Protein: 2 g
Carbohydrate: 9 g