good & plenty | Fit Pregnancy

good & plenty

Just-picked ingredients make this salad full of flavor and nutrition.

The best and brightest of summer produce shine in this low-fat salad: fresh pole beans, peak-season tomatoes, corn cut from the cob and fresh basil. In addition to tantalizing vegetables, this dish contains a wealth of flavor, calcium, fiber and folate, as well as a shot of citrus to ease morning sickness. And, best of all, it gives you an excuse to don a wide-brimmed straw hat, grab a basket and head out for a stroll through your local farmer’s market.

Farmer’s Market Salad

Serves 4


  1     small shallot, diced

  2     teaspoons red wine vinegar

         Juice of 1/2 lemon

  2     tablespoons extra-virgin olive oil


   1     pound assorted fresh pole beans (Romano beans, yellow beans,

          string beans and Blue Lake green beans), stems removed

   2     cups fresh cannellini beans, removed from pods (or canned garbanzo beans)

           Kernels of 2 ears corn, uncooked

   1     pound tomatoes, cut into wedges

   1     small, sweet onion, sliced

   1     cup basil leaves, chopped

          Salt and pepper to taste


Soak shallot in vinegar and lemon juice for 10 minutes; combine with olive oil and a pinch of salt. Set aside.

    Bring a pot of salted water to boil. Add pole beans; cook until tender but al dente, 4–6 minutes. Blanch the beans: With a slotted spoon, remove beans from water and place in a bowl of ice water until cool; drain well. Repeat with cannellini beans (if using canned beans, do not boil or blanch).

    Toss beans with enough vinaigrette to coat; divide among 4 plates. Scatter corn over beans. Toss tomatoes, onion and basil with remaining vinaigrette; scatter over beans and corn. Season with salt and pepper.

    Meal suggestion: Serve with grilled salmon, French bread and roasted red potatoes. For dessert, enjoy a bowl of  frozen yogurt topped with fresh raspberries and a drizzle of chocolate sauce.

Nutritional information per serving (1 1/2 cups salad): 316 calories, 26% fat (9 grams), 62% carbohydrate, 12% protein, 3.7 milligrams iron, 110 milligrams calcium, 9 grams fiber, 161 micrograms folate.