#MondayMeals: Rule of Plum

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This week we’ve got a tasty dish that will surely leave you plum satisfied. Grilled Kale Salad with Ricotta and Plums is healthy, delicious, and can be made with some great locally sourced ingredients. At Seven Valleys Health Coalition, we believe that eating local foods is always a good rule of plum. Read on for more information on the benefits of this great recipe!

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Olive oil contains healthy fats and antioxidants which may reduce the risk of chronic diseases, fight inflammation, and promote heart health. Olive oil may also lower the risk of stroke and type 2 diabetes.

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Balsamic vinegar is great for healthy digestion, helps to lower cholesterol, improves blood circulation, and is good for healthy skin. It is also diabetes-friendly and can help prevent blood sugar spikes. 

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Thyme contains vitamins that help boost the immune system. Thyme also helps to lower blood pressure and has been used to suppress coughing.



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Honey is rich in antioxidants and organic acids that can reduce the risk of heart attacks and stroke, lower blood pressure and triglycerides, and improve cholesterol. Honey is a better sweetener than sugar for diabetics and can also promote eye health.

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Kale contains high levels of nutrients such as vitamins C and K that are great for heart health and may work to lower blood pressure and cholesterol.

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Plums are rich in vitamins and nutrients that may help to lower blood sugar and promote bone and heart health. The high fiber content in plums can also help to relieve constipation.

Food produced locally is more nutritious. This is because food contains the most nutrients around the time it is harvested. The longer food spends traveling, the less nutrition it contains. Less time traveling also means less exposure to harmful chemicals and less production of greenhouse gasses. What a tasteful way to decrease our carbon footprint! 

Find ingredients for Grilled Kale Salad with Ricotta and Plums and more at Anderson’s Farm Market, The Local Food Market, or through a CSA share at Main Street Farms. Also be sure to stop by the Cortland and Homer Farmers Markets and Shared Roots Farm to see what nutritious and delicious foods are available this season. Check out the healthy and delicious recipe for Grilled Kale Salad with Ricotta and Plums below.

Grilled Kale Salad with Ricotta and Plums

INGREDIENTS

  • 4 tablespoons extra-virgin olive oil, divided

  • 3 tablespoons balsamic vinegar

  • 2 teaspoons chopped fresh thyme

  • 1 teaspoon honey

  • Kosher salt, freshly ground pepper

  • 4 medium plums, halved, pitted, thinly sliced

  • 12 large or 16 small curly kale leaves

  • 3/4 cup fresh ricotta

RECIPE PREPARATION

  • Whisk 3 Tbsp. oil, vinegar, thyme, and honey in a medium bowl. Season vinaigrette to taste with salt and pepper. Add plums and toss to coat; transfer plums to a plate.

  • Build a medium-hot fire in a charcoal grill, or heat a gas grill to high. Brush kale leaves with remaining 1 Tbsp. oil; season with salt. Grill kale, turning once, until crispy and charred at edges, about 2 minutes. Transfer to a work surface; let stand until cool enough to handle. Remove large center stems with a knife and discard (just trim the tough ends from smaller, more tender kale stems).

  • Divide ricotta among plates; season with salt and pepper. Stir vinaigrette again. Tear larger kale leaves into pieces (leave smaller leaves whole). Place leaves in a large bowl and toss with some of the vinaigrette. Divide leaves among plates. Top with plums and drizzle some vinaigrette over.

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Seven Valleys Health Coalition#mondaymeals