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With summer comes vegetables & fruits...

Summer is here and so are fresh vegetables and fruits. It's the season to treat yourself, family, friends to the wonderful flavors of fresh local produce that is in abundance at this time of the year. Not only does your taste buds experience a burst of flavor with every bite, your entire body benefits as well. Check out MyPlate to help you understand what vegetables and fruits can do for you.


By Sylvia Fountaine | Feasting at Home    
Prep Time: 15   Cook Time: 8   Total Time: 23 minutes   Yield: 8 cups


Veggie-loaded Antipasto Salad with white beans (or Tuna), artichoke
hearts, olives, capers, fresh veggies, red onion, lots of herbs,
tossed in a simple Italian dressing. Vegan and Low Carb adaptable!



2 cups green beans or yellow wax beans, blanched
14 ounce can white beans (rinsed and drained),
     or 1 can albacore tuna, drained, or sub chickpeas or other beans.
14-ounce can artichoke hearts in water, drained
6-ounce can black olives, 1-1 1/2 cups ( or 1 cup kalamata olives)
1 cup celery, chopped (optional)
1/2 cup roasted peppers
1 cup cherry tomatoes, halved
1 bell pepper, diced
1/4 cup red onion, thinly sliced
2 tablespoon capers
1/2 cup flat-leaf parsley, chopped
1/4–1/2 cup basil, chopped
optional: baby mozzarella balls

Italian Dressing:

1/3 cup olive oil
2 tablespoons red wine vinegar, more to taste
1 tablespoon lemon juice
1 finely minced garlic clove
1 tablespoon shallot, finely minced
1/2 teaspoon maple or honey (optional- see notes)
1 teaspoon Italian seasoning (or dried oregano)
1/4 tsp salt, more to taste
1/2 tsp pepper
pinch chili flakes


Gather your ingredients for the salad.

Blanch the green beans: Bring a medium pot of salted water to a boil, add green beans and simmer until vibrant and just tender, 3-4 minutes. Drain, rinse in cold water.

In a large bowl, add the drained beans (or drained tuna), drained artichoke hearts, drained olives, chopped celery, roasted peppers, cherry tomatoes, bell pepper, red onions, capers and fresh herbs. Add baby mozzarella balls if using.

Whisk dressing ingredients together in a small bowl.

Gently fold in the dressing into the salad, until combined. Taste, and add more salt or vinegar as needed-flavor will vary here based on what specific canned goods you are using.

Chill until serving time.

Salad will keep 4 days in the fridge.