As summer comes to a close, it’s the perfect time to take advantage of the last of the season’s produce. This Burrata and Grilled Peaches Salad with Sardines combines the best of summer’s bounty with ingredients that nourish and satisfy. Peaches and tomatoes are at their peak this time of year, making this salad a celebration of in-season flavors, while sardines and burrata provide protein and healthy fats.
Why This Salad
Each ingredient in this salad plays a key role in supporting hormonal health, ensuring you’re getting a variety of nutrients like omega-3s, fiber, and antioxidants. The grilled peaches, rich in antioxidants and fiber, pair beautifully with sardines, which offer anti-inflammatory omega-3s. Add in creamy burrata, a great source of calcium and protein, and you’ve got a well-rounded meal. The olive oil and sesame seeds provide healthy fats that help regulate blood sugar and support adrenal function.
Ingredient Spotlight
Peaches: As one of summer’s final gifts, peaches are loaded with vitamins A and C, supporting skin health and reducing inflammation. Their low glycemic index keeps blood sugar steady, an essential factor in balancing insulin levels. Additionally, peaches contain fiber, which helps your digestive system stay in check.
Tomatoes: These vibrant, juicy fruit (and vegetable) are in their prime during late summer. Rich in lycopene, a powerful antioxidant, tomatoes help reduce oxidative stress, which can affect hormone production. Tomatoes also provide vitamin C and potassium, which aid in regulating blood pressure and cortisol levels.
Sardines: Sardines are an excellent source of protein and omega-3 fatty acids, both of which are critical for hormone health. Omega-3s help lower inflammation and support the production of anti-inflammatory hormones like progesterone. Additionally, sardines are packed with vitamin D, which plays a key role in mood and energy regulation.
Burrata: Burrata provides a creamy, decadent element to the salad. It’s rich in calcium and healthy fats, both of which support healthy bones and stable blood sugar levels. The combination of fats and protein also helps you feel full and satisfied, preventing overeating or blood sugar dips.
Pickled Shallots: Fermented foods like pickled shallots promote gut health by encouraging the growth of beneficial bacteria. A healthy gut is essential for metabolizing hormones, particularly estrogen. 95% of your serotonin is produced in your gastrointestinal tract, so a healthy gut is synonymous with mental health. Pickled shallots also add a tangy crunch that balances out the richer elements of the salad.
Basil: This fragrant herb is in season in late summer and early fall. Basil contains compounds that help reduce stress and modulate cortisol levels, making it an excellent addition to a healthy diet.
Extra Virgin Olive Oil: Rich in monounsaturated fats and antioxidants, olive oil helps reduce inflammation and keeps blood sugar steady. It’s a key player in Mediterranean diets, which are known to support hormonal health and longevity.
Sesame Seeds: A good source of magnesium and lignans, sesame seeds help with estrogen metabolism and promote healthy adrenal function.
How to Make Burrata and Grilled Peaches Salad with Sardines
Nutritional Information (Per Serving)
- Calories: 332 kcal
- Carbs: 16.6g
- Fiber: 2.9g
- Protein: 15.9g
- Fat: 23.4g
Why Seasonal Ingredients Matter
Eating produce when it’s in season means you’re getting fruits and vegetables at their peak nutritional value and flavor. Peaches and tomatoes, both at their ripest in late summer, are packed with vitamins and antioxidants. Using in-season fruits and veggies not only boosts the flavor of your dishes but also ensures you’re getting the most nutrients from your meal.
A Delicious, Late Summer Meal
This Burrata and Grilled Peaches Salad with Sardines celebrates the last of summer’s produce with nutrient-dense ingredients that actively support your health. Whether you’re savoring it as a light lunch or a refreshing dinner, this dish is a perfect blend of sweet, savory, and tangy, all while delivering the nutrients your body needs to stay balanced.
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