This vibrant Heart Healthy Nectarine Feta Salad delivers a perfect blend of sweet nectarines, earthy roasted beets, and creamy feta. It’s a delicious, light meal that is also approved for diabetic and heart-healthy diets. Enjoy this tangy, peppery dish as a standout lunch or a colorful, fiber-rich side for any seasonal gathering.
If you enjoy the refreshing and health-conscious approach of this recipe, be sure to explore our full collection of healthy salad recipes. We also feature a comprehensive lineup of low sodium salad dressings that pair perfectly with light summer meals like this one.
The key ingredients in this refreshing salad—beets, nectarines, and olive oil—work synergistically to support cardiovascular health and blood sugar management. Beets are a potent source of natural nitrates that help improve blood flow, while the fiber and natural sweetness of nectarines offer a satisfying, low-glycemic fruit component. The healthy monounsaturated fats from the simple olive oil dressing further contribute significant heart health benefits.
Absolutely! The earthy sweetness of roasted beets pairs beautifully with the tangy, salty creaminess of feta cheese, creating a balanced and flavorful combination.
For a dairy-free option, you can use marinated tofu or skip the cheese entirely and add ¼ cup of toasted walnuts or pecans for a heart-healthy crunch.
Yes, this simple vinaigrette uses natural ingredients like olive oil, vinegar, and fresh aromatics, avoiding added sugars that can impact blood glucose, making it a great low-sugar option.
It is best to store the dressing separately from the greens and vegetables. Keep the undressed salad (beets, nectarines, feta) refrigerated for up to 3 days, and only dress the portion you plan to eat immediately.
Looking for quick, satisfying midday meals that fit your diabetes diet plan? These recipes are packed with protein and fiber to help keep blood sugar stable and energy levels high, making them ideal healthy lunch options.
If you loved the unique sweet and savory dynamic of the beet and nectarine pairing, explore more of our creative fruit and vegetable combinations. These recipes prove that healthy eating can be exciting and full of flavor.
Recipe yields 4 servings
Make dressing: In a small bowl, mix shallot, garlic, vinegar, olive oil, salt and pepper. Let dressing sit at room temperature for at least 2 hours to allow flavors to combine.
This recipe requires only 1/4 cup dressing. Store remaining dressing, chilled, for up to 1 week.
Assemble salad: Arrange arugula on a large platter. Place nectarine and avocado wedges around the platter. Top with beets and feta cheese. Drizzle with 1/4 cup dressing.
If you are short on time, you can steam the beets until tender, then peel and dice them. This reduces the total prep time compared to oven roasting, but keep in mind that oven roasting often delivers a sweeter, richer flavor that complements the nectarines and feta best.
For best presentation, only drizzle the dressing over the assembled salad right before serving, as the vinegar can cause the arugula to wilt quickly. To store, keep the dressing in a sealed jar in the fridge for up to a week. Leftover assembled salad should be consumed within 2 days, though the arugula may soften after the first day.
For Feta: You can substitute reduced-fat feta with goat cheese (chevre), or use cubed halloumi.
For Added Crunch and Heart-Healthy Omega-3s: Substitute the feta with 1/4 cup of toasted walnuts or almonds, which aligns with popular searches for this flavor profile.
For Nectarines: Nectarines can be successfully swapped for peaches or plums when unavailable.