Yummy Peach and Blueberry Salad - The Dietitian Resource

Yummy Peach and Blueberry Salad

We are heading straight into peach and blueberry salad season! I don’t know about you, but I love fresh blueberries and peaches.  What better way to celebrate their delicious flavors than by adding them to a summer salad?

This recipe is one of our favorites.  It has crunch from the fresh romaine, a hint of sweet from the blueberries & peaches, a kick of basil, and a healthy dose of avocado.  Delish! Just thinking about it makes my mouth water.

Gathering Your Salad Ingredients

The great thing about making a peach and blueberry salad during the summer months is peaches and blueberries are in peak season (1).  These fruits are bright, juicy, and just plain delicious. 

Ingredients for this Yummy Peach and Blueberry Salad

  • Romaine lettuce
  • Blueberries
  • Peaches
  • Avocado
  • Basil
  • Dressing (optional)

How to shop for your ingredients

Buying in season while shopping local will make this salad pop!  Here are a few tips on how to shop for your summer salad ingredients.

Romaine lettuce

Romaine is the salad base.  Look for fresh, crisp green leaves. Avoid wilted or bruised areas.  Your lettuce should be medium weight for its size, so not weighed down by water.

Image of romaine lettuce

Blueberries

Blueberries should be firm, bright, plump, clean, and have a fresh appearance.

image of blueberries in a bowl

Peaches (or Nectarines)

You can use a peach or a nectarine for this recipe.  I have tried both in this salad and was tickled with both results. 

When shopping for peaches or nectarines, they should be plump and fairly firm.  Skin color can range from white to yellow with a red blush

Image of peaches

Avocado

Everyone seems to love avocados these days! They are a great addition to many dishes, and they provide a delicious smooth texture to this salad.

Avocados will vary in size, shape, and color ranging from green to black.  Brown markings on skin does not lower their quality. When ripe and ready, they will yield to gentle pressure.

image of avocado

Tools Used to Make this Peach and Blueberry Salad

  • Non-slip Cutting Board
  • Chef’s knife
  • Large metal spoon (to scoop the avocado)
  • Salad bowl (with lid if storing for later use)

How to Make the Best Peach and Blueberry Salad

1. Food Safety First

Be sure to wash your hands, clean your workspace, utensils, and wash all your produce (2).

2. Chop Romaine Lettuce

I like smaller pieces of romaine.  To cut into smaller pieces, try the following process.

  • Cut the romaine lettuce the long way (from top to bottom).  If you have a large romaine head, you may need to quarter it.
  • Cut off the root end of the romaine lettuce. I also cut off the very tips of the romaine lettuce leaves.
  • Use “The Claw Method” to chop the romaine lettuce into smaller pieces (3).
  • Place chopped romaine lettuce in large salad bowl.
image of romaine lettuce being chopped

3. Dice Peach (or Nectarine)

  • Cut around the pit of the peach or nectarine enough to allow you to pull the halves apart. 
  • Remove the pit. 
  • Slice the peach halves.
  • Dice the peach slices.
  • Place peaches on top of romaine lettuce in salad bowl.

4. Add Fresh Blueberries

Simply add clean blueberries on top of romaine and diced peaches.

image of diced peaches and blueberries

5. Dice Avocado

  • Choose a ripe avocado and place on cutting board.
  • Cut lengthwise, around the seed of the avocado, and open the two halves.
  • Remove the avocado seed by carefully tapping the knife edge into the avocado seed.
  • Slice the avocado by carefully running the knife lengthwise through the avocado halves four to six times, with parallel lines.
  • Dice the avocado by carefully running the knife width wise through the avocado halves four to six times, with parallel lines.
  • Scoop the avocado out of the skin with a spoon.
  • Add diced avocado to the salad bowl.

6. Chop Fresh Basil

Chop your fresh basil and add to the salad bowl

image of basil

7. Enjoy!

This salad packs so many fresh flavors that it does not require a salad dressing.  My daughter and I like it as is.  My husband will add olive oil and balsamic vinaigrette to his side salad.

What to Serve with the Peach and Blueberry Salad?

We generally use this salad as our side dish, filling half our dinner plate. 

I included this with meatloaf and a baked potato for dinner yesterday. 

Today, I had the salad for lunch, but I added some chicken for protein.  I also included crackers for additional crunch and carbohydrate. Yummy!

Ideas to Include on Your Salad

If you would like to make a meal out of this salad, you can add:

Protein

Grilled chicken, beef, or even tempeh would be nice options.

Grains

Try adding in cooked quinoa, bulgur wheat, or even cous cous.

Favorite Dressing

If you are a big salad dressing fan, try it out on this salad. 

Salad Storage Tips

If you plan to store the salad, the romaine will keep safely in the fridge for up to 4 days.  I would recommend cutting the peach/nectarine and avocado shortly before eating so they do not turn brown during fridge storage.

Final Thoughts on the Peach and Blueberry Salad

If you love flavorful summer salads, give this recipe a try.  It is great as a side salad, but could easily be modified to be a full meal (adding protein, grain, and perhaps a dressing). 

Enjoy all the fresh flavors of your summer!

For more information about The Dietitian Resource, visit our site or check out the blog.  Thanks for visiting!

image of yummy peach and blueberry salad

Yummy Peach and Blueberry Salad

Rochelle Inwood
We are heading straight into peach and blueberry salad season! I don’t know about you, but I love fresh blueberries and peaches. 
What better way to celebrate their delicious flavors than by adding them to a summer salad?
Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 8 servings
Calories 70 kcal

Equipment

  • 1 Non-slip cutting board
  • 1 Chef's knife
  • 1 Metal spoon
  • 1 Salad bowl with lid if you plan to store salad

Ingredients
  

  • 2 Heads Romaine Lettuce small
  • 1 Peach
  • 1.25 cup Blueberries
  • 1 Avocado large
  • 1/4 cup Basil

Instructions
 

1. First, Food Safety

  • Be sure to wash your hands, clean your workspace, utensils, and wash all your produce

2. Chop Romaine

  • Cut the romaine lettuce the long way (from top to bottom).  If you have a large romaine head, you may need to quarter it.
    image of romaine lettuce being chopped
  • Cut off the root end of the romaine lettuce. I also cut off the very tips of the romaine lettuce leaves.
  • Use “The ClawMethod” to chop the romaine lettuce into smaller pieces.
  • Place chopped romaine lettuce in large salad bowl.

3. Dice Peach or Nectarine

  • Cut around the pit of the peach or nectarine enough to allow you to pull the halves apart.
  • Remove the pit. 
  • Slice up the peach halves.
  • Dice of the peach slices.
  • Place diced peach on top of romaine lettuce in salad bowl.

4. Add Fresh Blueberries

  • Simply add blueberries on top of romaine and diced peaches.

5. Dice Avocado

  • Choose ripe avocado and place on cutting board.
  • Cut lengthwise, around the seed of the avocado, and open the two halves.
  • Remove the avocado seed by carefully tapping the knife edge into the avocado seed.
  • Slice the avocado by carefully running the knife lengthwise through the avocado halves four to six times, depending on size.
  • Dice the avocado by carefully running the knife width wise through the avocado halves four to six times, depending on size.
  • Scoop the avocado out of the skin with a spoon.
  • Add diced avocado to the salad bowl

6. Chop Fresh Basil

  • Chop your fresh basil and add to the salad bowl.

7. Enjoy!

    Nutrition

    Serving: 2cupsCalories: 70kcalCarbohydrates: 11gProtein: 1gFat: 3gSodium: 12mgSugar: 6g
    Keyword Peach and Blueberry Salad
    Tried this recipe?Let us know how it was!

    References

    1. U.S Department of Agriculture SNAP Ed Connection. Seasonal Produce Guide. [Online] [Cited: July 27, 2022.] https://snaped.fns.usda.gov/seasonal-produce-guide.

    2. Food Safety.gov. Your Gateway to Food Safety Information. [Online] [Cited: July 27, 2022.] https://www.foodsafety.gov/.

    3. Cook with Kids! Claw-and-Saw Knife Technique Handout. [Online] [Cited: July 27, 2022.] https://www.cde.ca.gov/ls/nu/ed/documents/clawsawtechnique.pdf.

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    More About Rochelle

    Rochelle Inwood MS, RDN, ACSM EP-C

    Hello there! I’m Rochelle Inwood, a Registered Dietitian Nutritionist (RDN) and Exercise Physiologist (ACSM EP-C). With over 14 years of experience, I have sharpened my expertise through diverse roles, including weight management program co-coordinator, patient/employee gym supervisor, outpatient dietitian, program manager, dietetic internship preceptor, and more. I am passionate about learning, creating, teaching, and supporting personal growth and development.