Delicious Chicken and Peach Quinoa Salad: A Quick, Healthy Summer Meal Inspired by Dietitian Tips

Prepare to elevate your summer meals with this incredible Chicken and Peach Quinoa Salad. Brimming with fresh, vibrant ingredients like sweet peaches, creamy avocado, crisp cucumber, tender spinach, and peppery radishes, this salad is a symphony of textures and flavors. It’s all brought together with a unique, sweet and savory honey basil vinaigrette that you’ll want to drizzle over everything! Best of all, this wholesome and satisfying meal comes together in less than 30 minutes, making it the perfect choice for a light yet fulfilling summertime main course, whether you’re dining solo or entertaining guests.

This post is proudly sponsored by Dominion as part of the #foodloversunite campaign. As always, all opinions and recipes shared are my own, reflecting my genuine experiences and passion for good food. Thank you for supporting the brands that help make Crumb Top Baking possible.

Are you ready for a little heart-to-heart, a glimpse behind the scenes of my foodie world? Today, I’m diving into the often-discussed but sometimes-sensitive topic of gut health, sharing valuable insights gained from a recent consultation with my local Dominion in-store registered dietitian. Don’t worry, I won’t overshare! Just a candid look into my journey with food, my habits, and of course, a delicious recipe that was directly inspired by this incredibly helpful experience.

The Value of a Dietitian Consultation

Have you ever considered or had the opportunity to meet with a registered dietitian? I know, I promised to get personal, and here I am flipping the script and asking you the questions! For me, seeking professional nutritional guidance isn’t a new concept. I had a consultation many years ago that proved incredibly beneficial at the time, helping me navigate dietary changes and better understand my body’s needs.

So, when the exciting opportunity arose through my collaboration with Dominion’s Food Lovers Unite Campaign to engage in a personalized session with their local in-store registered dietitian, I didn’t hesitate. I enthusiastically embraced the chance to gain fresh perspectives and tailored advice for my current health goals.

I was genuinely surprised to discover the extensive range of personalized nutrition services that Dominion stores offer. It’s truly a fantastic resource! They have qualified registered dietitians conveniently located right within their grocery stores, making expert advice incredibly accessible to customers. These dietitians are equipped to assist with a wide array of specific health and wellness needs, offering everything from in-depth nutrition consultations (precisely what I experienced) to follow-up sessions, comprehensive meal planning services, and even guided grocery store tours to help you decipher nutrition labels and make informed choices. This hands-on approach makes healthy eating so much more manageable and less daunting.

My Journey with Digestive Health: Tackling Bloating

For those of you who have been following Crumb Top Baking for a while, you know that my journey into clean eating began several years ago, primarily driven by a desire to improve my overall well-being. This blog, in fact, was born out of that very passion – a platform to share the delicious and wholesome recipes I discovered along the way. I’ve also been quite open about my ongoing “issues” with certain foods, particularly dairy and grains. To be completely transparent, my main nemesis has always been bloating.

Over time, I’ve managed to identify many of my specific trigger foods and even determine the quantities I can tolerate before discomfort sets in. However, truly enjoying the foods I love – even if they don’t always reciprocate that love – remains a delicate balancing act. It’s a constant dance between culinary delight and digestive comfort.

And if I’m being entirely honest, the demanding nature of food blogging sometimes adds an extra layer of complexity to this balance. On days when I’m developing, testing, and photographing new recipes, it’s incredibly easy to lose track of regular meal times. I find myself constantly taste-testing everything I make, often forgetting to drink enough water throughout the day. And exercise? Some days, it just doesn’t make it to the top of my priority list, despite its known benefits for digestion and overall health.

This is precisely why my meeting with the dietitian was so timely and beneficial. We had a candid and productive discussion about my lifestyle and digestive concerns. She helped me explore practical, actionable strategies to seamlessly integrate simple yet effective habits into my busy schedule. The goal: to continue making progress towards optimal gut health while ensuring I can still savor and enjoy the diverse foods that bring me joy.

Key Goals for Optimal Gut Health

My dietitian provided me with an invaluable set of tips aimed at minimizing bloating and fostering overall good gut health. These aren’t just generic suggestions; they are practical, science-backed strategies that I’m committed to incorporating more diligently into my daily routine. Here are a few key areas I’m focusing on:

• Stay Hydrated and Meet Your Fluid Needs

  For a long time, I operated under the assumption that 8 cups of water a day was sufficient – on the days I actually remembered to drink it, that is! However, given the significant amount of fiber I naturally consume through my clean-eating diet, my dietitian strongly recommended increasing my fluid intake beyond that standard. Adequate hydration is crucial not only for overall bodily functions and energy levels but especially for proper digestion and for fiber to effectively move through the system, preventing issues like constipation and, yes, bloating. To make this goal more achievable and even fun, I promptly invested in an 850 mL “hydration chugger” (that’s literally what it says on the label!). My new daily target is to drink at least three of these throughout the day, ensuring my body has the fluids it needs to thrive.

• Move More: Aim for at Least 150 Minutes of Physical Activity Per Week

  This particular goal isn’t too much of a stretch for me, as my husband and I genuinely enjoy being active, and the summer months are synonymous with invigorating hikes for us. Regular physical activity plays a vital role in gut health by stimulating peristalsis – the natural muscular contractions that move food through your digestive tract – which can significantly help reduce bloating and improve regularity. Despite our existing active lifestyle, I decided to push myself further. I’ve challenged myself to reintroduce weightlifting and more structured workouts into my routine, aiming for a more comprehensive fitness regimen that supports both my physical strength and my digestive well-being.

• Chew Your Food Well and Eat Slowly

  You might chuckle at this one, but those who know me well understand that I have a tendency to “inhale” my food. In my defense, it’s often a side effect of a busy schedule, always rushing to tick off the next item on my seemingly endless to-do list. However, this habit is detrimental to digestion. Chewing thoroughly breaks down food into smaller, more manageable particles, making it easier for digestive enzymes to work their magic and reducing the workload on your stomach. Eating slowly also allows your body to register fullness cues, preventing overeating which can contribute to bloating. As a food blogger, you’d think I’d naturally savor every bite, but my mind is often already on the next task. This is a mindset I’m actively working to change, making a conscious effort to slow down, be present, and truly enjoy and appreciate my meals.

• Keep a Food Symptom Journal

  While I’ve diligently tracked foods that *seem* to trigger my bloating for years, I haven’t always been meticulous about noting the specific symptoms that accompany them. My dietitian suggested that a detailed food symptom journal could be a game-changer. By meticulously recording what I eat, when I eat it, and any corresponding digestive responses (e.g., specific types of bloating, gas, discomfort, timing), I can begin to identify more precise patterns. This deeper level of tracking can help me narrow down specific food sensitivities and gain a clearer understanding of my body’s unique reactions, leading to more informed dietary choices and ultimately, greater digestive comfort.

Introducing: The Chicken and Peach Quinoa Salad

So, how does my enlightening visit with my local registered dietitian tie into this exquisite recipe for Chicken and Peach Quinoa Salad? Simply put, the consultation reignited my passion for “getting back to basics” – focusing on whole, unprocessed foods and balanced nutrition. I was inspired to create a meal that not only celebrated the delicious bounty of seasonal produce but also meticulously incorporated all the macronutrients essential for good health: lean protein, complex carbohydrates, and healthy fats. Most importantly, I wanted this recipe to be a testament to the fact that even if you navigate the complexities of food sensitivities, your meals can (and should!) still be incredibly fun, flavorful, and profoundly enjoyable.

Here’s a closer look at the fresh, wholesome ingredients you’ll need to build this sensational summer salad:

• Boneless, Skinless Chicken Breasts: A fantastic source of lean protein, essential for muscle repair and satiety, keeping you feeling full and energized without heavy fats.
• Quinoa: This ancient grain is a complete protein and an excellent source of complex carbohydrates and fiber, supporting digestive health and providing sustained energy release. Its mild, nutty flavor makes it a versatile base.
• Peaches: Bursting with natural sweetness and summery flavor, peaches add a refreshing juiciness, along with essential vitamins C and A, and beneficial dietary fiber.
• Avocado: A powerhouse of healthy monounsaturated fats, which are great for heart health and aid in the absorption of fat-soluble vitamins. It also adds a wonderful creamy texture and richness to the salad.
• Radishes: Offering a delightful peppery crunch and vibrant color, radishes are low in calories but rich in vitamins and minerals, adding a refreshing bite and a hint of spice.
• Cucumber: Known for its high water content, cucumber is incredibly hydrating and provides a cool, crisp texture, making it perfect for a light and refreshing summer salad.
• Spinach: A leafy green superstar, packed with iron, vitamins K and A, and antioxidants, forming a nutrient-dense and versatile base for our salad.
• Fresh Basil: Beyond its aromatic flavor, basil offers anti-inflammatory properties and a refreshing, herbaceous note that perfectly complements the sweetness of the peaches and the savory chicken.
• Garlic: Adds a pungent, savory depth of flavor to the chicken and is known for its immune-boosting and anti-inflammatory benefits.
• Omega Oil: A unique blend of beneficial oils, which we’ll discuss in more detail below, providing essential fatty acids that contribute to overall health.

What is Omega Oil and Why Use It?

PC Blue Menu Omega Oil was a fantastic discovery for me, and I’m incredibly grateful to my dietitian for suggesting it. For years, extra virgin olive oil has been my go-to for almost all my cooking and salad dressings. While I still adore EVOO, this omega oil offers a unique advantage.

It’s a thoughtfully crafted blend of grapeseed oil, extra virgin olive oil, and flaxseed oil. This combination results in a noticeably lighter texture compared to pure extra virgin olive oil, making it an excellent choice for vinaigrettes where you want a less robust, more delicate base. More importantly, it’s a valuable source of omega-3 fats, which are essential fatty acids known for their anti-inflammatory properties and benefits for heart and brain health. Incorporating this oil into my diet aligns perfectly with my goals for healthier eating and supports overall well-being. In this recipe, I’ve utilized it twofold: both for cooking the chicken, imparting a subtle flavor and ensuring even browning, and as the foundational base for our delectable vinaigrette.

The Star of the Show: Honey Basil Vinaigrette

Allow me a moment to express my profound admiration for this honey basil vinaigrette. It’s truly a game-changer! Like many vinaigrettes, it’s remarkably simple and quick to prepare, yet its flavor profile is anything but ordinary. It strikes an exquisite balance between sweet and savory notes, creating a dressing that perfectly harmonizes with the garlicky, tender chicken and the juicy, sweet peaches in this salad. The fresh basil infuses it with an aromatic, herbaceous quality that screams summer.

The recipe is elegantly straightforward: a blend of the aforementioned omega oil, crisp white wine vinegar for a touch of acidity, golden liquid honey for natural sweetness, finely chopped fresh basil for vibrant flavor, and just a dash of salt to bring all the elements together. Seriously, once you try this, you might find yourself reaching for it to dress every single salad you make for the remainder of the summer season!

Expert Tips for Crafting Your Perfect Chicken and Peach Quinoa Salad

To ensure your Chicken and Peach Quinoa Salad turns out perfectly every time, and to offer some flexibility, here are some helpful tips and customization ideas:

• Chicken Preparation Flexibility: While I opted for cubing and pan-cooking the chicken breast with garlic and basil for maximum flavor absorption, feel free to adapt! You could use a pre-cooked rotisserie chicken for an even faster meal or grill your chicken breasts for a smoky, charred flavor that complements the peaches beautifully. Simply slice or chop your preferred chicken and add it to the salad.
• Fresh vs. Dried Basil: The vibrant aroma and flavor of fresh basil are truly unparalleled in this recipe, especially during the summer. However, if fresh basil is unavailable or out of season, you can certainly use dried basil as a substitute. Remember that dried herbs are typically more potent than fresh ones, so reduce the amount by a third. For instance, if the recipe calls for 1 tablespoon of fresh basil, use approximately 1 teaspoon of dried.
• Peach Alternatives: Fresh, ripe peaches are a highlight of this salad, but if they’re not in season or you can’t find quality ones, juicy nectarines make a fantastic substitute. Their sweet and slightly tart flavor, along with their firm texture, works wonderfully here.
• Customizable Greens: I love the tender texture of baby spinach as the base for this salad, but don’t limit yourself! Feel free to use your favorite greens. Arugula would introduce a lovely peppery bite, adding another layer of flavor, while chopped kale could provide extra heartiness and a boost of nutrients.
• Omega Oil Substitution: If you don’t have access to PC Blue Menu Omega Oil, or simply prefer to use what you have on hand, a good quality extra virgin olive oil will work perfectly well for both cooking the chicken and preparing the vinaigrette.
• Serve Warm or Cold: This salad offers incredible versatility in how it can be served. Enjoy it warm by assembling and serving it immediately after cooking the quinoa and chicken. Alternatively, if you prefer a refreshing cold salad or are planning for meal prep, simply allow the cooked quinoa and chicken to cool completely (or refrigerate them) before adding them to the fresh ingredients. The cold option makes this salad an excellent candidate for healthy meal planning throughout the week!

I genuinely hope you feel inspired to try this Chicken and Peach Quinoa Salad. If you do, I would absolutely love to hear about your experience! Please share your thoughts and any modifications you made in the comments section below. Your feedback and creativity are always welcome.

And if you’re eager to explore more delightful and seasonal salad recipes to brighten up your menu, here are a few other favorites I highly recommend:

• Stone Fruit Salad with Mint Honey Vinaigrette
• Summer Vegetable Orzo Salad
• Blueberry Spinach Salad with Dijon Dressing

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