Spring is the perfect time to incorporate seasonal fruits and vegetables into your meal rotation. Lucky for us, Arkansas Heart Hospital Chef Matt Dunn is a great source for garden-fresh dishes, even utilizing produce from the hospital’s grounds.
Understanding the healing properties of food, the AHH campus includes a garden packed with organic vegetables planted, nurtured and harvested by a full-time gardening team. With a few nutrient-rich items from their garden, plus a few they picked up, Chef Matt created a delicious and beautiful spring garden panzanella salad.
Below, he shares why this recipe is his go-to this spring.
When considering which recipe epitomizes spring flavors, I immediately went to a staple favorite, panzanella salad. With nutrient-dense produce like kale, arugula, mizuna and snap peas, this recipe is bursting with flavor and packed with essential vitamins and minerals that will do wonders for your well-being.
These leafy greens offer a treasure trove of essential vitamins and minerals, including vitamins A, K and C, folate, potassium and calcium. Vitamin A boosts immune function and promotes radiant skin, while vitamin K ensures proper blood clotting, with caution needed for those on specific medications. Vitamin C protects against harmful free radicals, supporting collagen production and immune function.
But their benefits extend beyond vitamins. Folate aids in DNA and RNA formation, which is crucial for red blood cells and heart health. Potassium maintains muscle function and offsets sodium’s effects, potentially lowering blood pressure. Calcium supports bone strength and nerve function.
And it’s important to remember the unsung hero of a healthy diet: fiber. Found in these greens, snap peas and whole grain bread, fiber supports gut health, manages cholesterol, regulates blood sugar and keeps you feeling full.
To enhance the salad’s overall flavor, I turned to herbs, spices, vinegar and lemon juice, which reduces sodium intake and promotes heart health. I also added some heart-healthy fats to reduce inflammation, support heart health and lower LDL cholesterol levels.
Want to try this nutrient-packed, heart-healthy salad? Garden produce is available for purchase for patients and team members, or stop by your local farmers market or grocery store to pick up the in-season produce today. Your body will thank you for it!
Spring Garden Panzanella Salad
Ingredients:
- 1/2 loaf of low-sodium, 100% whole grain bread, cut into 1-inch cubes (stale bread recommended)
- 1/4 cup olive oil
- 2 tbsp. champagne vinegar
- 2 tsp. dijon mustard
- 1 lemon, zested
- pepper to taste
- 6 oz. garden fresh greens (mizuna, baby kale, arugula)
- 1/2 cup fresh shelled peas
- 1 1/2 cups loosely packed garden-fresh herbs, roughly chopped (parsley, basil, dill)
- 2 cucumbers, cut in half lengthways, then sliced into half moons
- 2 green onions, sliced
Instructions:
- Preheat the oven to 375 F.
- Tear or cut bread into large bite-sized pieces (about one-inch cubes) and place in a large bowl.
- Toss bread in 1 tbsp. of olive oil and bake on a large baking sheet until golden brown. Remove and cool.
- For the dressing, mix the remaining olive oil, champagne vinegar, mustard, lemon zest and pepper in a medium-sized bowl. Once combined, add the sliced green onions and set dressing aside.
- Bring a small pot of water to a boil and add the shelled peas.
- Boil for 3-4 minutes until peas are just cooked. (Peas will be slightly firm when chewed).
- Place peas in an ice bath to chill (about two minutes).
- In a large bowl, toss all ingredients in the dressing and serve.
- Enjoy!
For more heart-healthy recipes from the AHH kitchen, click here.
Nutrition Information (per serving)
- Total servings: 4
- Calories: 377
- Protein: 16 grams
- Fat: 15 grams
- Carbohydrates: 47 grams
- Fiber: 11 grams
- Sugars: 4 grams
- Added sugars: 0 grams
- Calcium: 141 mg
- Iron: 4 mg
- Magnesium: 102 mg
- Phosphorus: 256 mg
- Potassium: 577 mg
- Sodium: 85 mg
- Zinc: 3 mg
- Copper: 0 mg
- Manganese: 3 mg
- Vitamin C: 36 mg
- Folate: 113 ug
- Vitamin A: 126 ug
- Vitamin K: 225 ug
- Vitamin E: 2 mg