This delicious salad is the perfect mix of sweet and savory with just a little kick!  It’s hearty, healthy and can be served as a main course, as a side to any meal, or as a party snack with tortilla chips. Remember, those delicious peaches add much more than a little bit of sweet to this this salad. Peaches have been shown to contain antioxidants known as polyphenols that may prevent certain cancers—and you can increase your intake of these beneficial compounds even more by choosing organic peaches!

The Research

A study published in the journal of Food Chemistry compared total polyphenol content in peaches grown under a variety of organic conditions with peaches grown using conventional farming methods. All peaches grown in organic conditions, regardless of organic methods (subterranean clover, weed cover crops, or tilled soil) contained significantly more polyphenols than peaches grown in conventional conditions. Researchers suspect that when the fruit trees are not sprayed with synthetic pesticides, they are forced to produce more polyphenols to defend themselves against herbivores.  On the other hand, trees grown in conventional systems are sprayed with pesticides, reducing the number of herbivores and therefore allowing the plants to ‘relax’ their defense systems and produce fewer polyphenols.

The Recipe

Makes about 4 servings

Photo credit: Tracy M.

Ingredients

• 2 organic peaches, peeled, pitted and diced
• 1 can of organic black beans, rinsed and drained
• 1 organic avocado, peeled, pitted and diced
• 1 cup frozen or fresh organic corn
• ½ bunch of organic cilantro, chopped
• 1 organic jalapeño, seeded and minced
• 2 Tbs. fresh organic lime juice
• 2 Tbs. olive oil
• 1 tsp. cumin

Directions

Peeling peaches

Bring 1 quart of water to a boil and fill another large bowl with ice water. Make two small slits in the shape of an X in the skin at the base of each peach. Drop the peaches into the boiling water for about 30 seconds. Using a slotted spoon, remove peaches from hot water and immediately transfer them to the bowl of ice water. After about 30 seconds, the peaches should be cool and their skins can easily be peeled off by hand.

Making the salad

Gently combine peaches, avocado, cilantro, jalapeño and lime juice in a large salad bowl and set aside. Warm olive oil in a frying pan over medium heat. Add black beans, corn, and cumin. Cook mixture for about eight minutes or until heated. Gently combine the warm bean mixture with the peach mixture. Salt to taste, and serve immediately.