Peach, Feta, and Cucumber Toast
This was purely a creation using what was given to me from friend’s gardens and what was left in my fridge that I had to use before I traveled; and it was delicious. It’s gluten free, filling but also so light, and a bit of sweet and savory at the same time.
Peaches are in their prime season in Arkansas from late July through early September, so naturally they’re in a lot of my dishes right now from the gardens of friends and from the farmer’s market. Interestingly, yellow peaches are what is most commonly seen in supermarkets and gardens, but the white variety nectarines have up to six times the antioxidants. So choose white if you can, but there is also still a significant amount of antioxidant power (which decreases inflammation and aging reactions in the body) in the yellow varieties, too. (1)
Cucumbers are extremely hydrating since they are mostly water. The properties in cucumbers also have cleansing actions in the body, such as the removal accumulated pockets of old waste materials and chemical toxins in our cells. (2). Plus, they’re a yummy addition to a lot of dishes. Like Sakara says often, you can also eat your water and hydrate through your food choices - especially in this summer heat.
There is no lack of evidence correlating extra-virgin olive oil (EVOO) and positive health effects due to what feels like an infinite amount of studies of the Mediterranean diet. One of the main benefits of EVOO is that it contains polyphenols (chemicals in fruits/veggies that have health benefits to the body) that act as oxidative scavengers, which will reduce oxidized LDL and platelets that can aggregate in the your bloodstream, cause inflammation and lead to chronic disease. (3) EVOO helps to combat that through the effect of these powerful chemicals. I also love consuming EVOO in its natural form, although it seems that cooking with it doesn’t change the fat composition or polyphenol content, since EVOO has great stability in its bonds when cooking. (4)
I choose gluten-free bread that is free of as many oils as possible and as close to natural ingredients as I can get. Most of us can tolerate gluten in certain amounts, although with gluten I truly believe balance is key. Here is a great podcast with Dr. Mark Hyman and Dr. Maggie Ward about gluten and health, as well as the “fad” around it. I think they break it down really well.
Ingredients:
Ezekiel Gluten-free bread (love this brand)
Majestic Sprouted Hummus (also love this brand)
1-2 diced fresh cucumbers
1-2 diced fresh roma tomatoes
1-2 diced fresh peaches
Organic Feta Cheese
Sesame seeds
1 Fillet Alaskan salmon with oregano, lemon juice, and black pepper
Organic extra-virgin olive oil
Recipe:
Bake salmon in the oven on 350*F x 12-15 minutes until cooked through. Add spices and drizzle with lemon juice before baking
Cut and toast bread (I also put this in the oven on a tray)
Chop veggies while the bread and salmon are cooking.
Spread hummus on toast, top with fruits/veggies, feta, sesame seeds, and drizzle with olive oil to finish.
Be mindful and happy while eating it. :)
References:
1) Eating on the Wild Side, Jo Robinson
2) https://pubmed.ncbi.nlm.nih.gov/23098877/
4) https://www.aboutoliveoil.org/evoo-most-stable-cooking-oil