Let’s bring the refreshing flavor of mint into the kitchen this summer. With its distinctive flavor profile and heady aroma, mint is the perfect herb to incorporate into a variety of fresh, summery dishes. Read on for inspiration and then run, don’t walk, to grab your nearest bunch of mint and whip up some delicious fresh mint dishes today.
Mint Chip Smoothie Breakfast Bowl
Who wouldn’t want to eat ice cream for breakfast? This cool and creamy concoction only feels like an indulgence. Packed with fiber from bananas, spinach, mint, and oats, this breakfast is sure to keep you feeling full and satisfied until lunchtime.
1/2 cup (125 mL) plain yogurt
1/4 cup (60 mL) rolled oats
2/3 cup (160 mL) packed fresh spinach leaves
2/3 cup (160 mL) packed fresh mint leaves, plus extra for garnish
1/2 tsp (2 mL) vanilla extract
3 medium frozen bananas, chopped into 1 in (2.5 cm) pieces
1 1/2 Tbsp (22 mL) raw cacao nibs, plus extra for garnish
1/2 cup (125 mL) fresh raspberries, for garnish
In blender, combine yogurt, oats, spinach, mint, and vanilla until smooth. Add frozen bananas and blend, scraping down sides of blender as needed, until thick and creamy. With blender turned off, fold cacao nibs into smoothie mixture.
Divide smoothie into 2 serving bowls. Garnish each bowl with some extra cacao nibs, fresh raspberries, and a few mint leaves. Serve immediately.
Serves 2.
Each serving contains: 307 calories; 8 g protein; 6 g total fat (3 g sat. fat); 58 g total carbohydrates (28 g sugars, 10 g fiber); 55 mg sodium
Minted Watermelon and Rice Noodle Salad
This vibrant summer salad works equally great as a side dish or light lunch. It also travels well. Leftovers keep well refrigerated for a few days.
2 Tbsp (30 mL) unseasoned rice vinegar
2 Tbsp (30 mL) fish sauce
1 Tbsp (15 mL) liquid honey
1 Tbsp (15 mL) water
1 tsp (5 mL) sambal oelek or 1 finely chopped bird’s eye chili
1 Tbsp + 1/3 cup (15 mL + 80 mL) loosely packed mint leaves, divided
1 cup (250 mL) snow peas, ends trimmed
1 cup (250 mL) bean sprouts
5 1/2 oz (150 g) rice vermicelli noodles
1 cup (250 mL) halved cherry tomatoes
14 oz (400 g) watermelon, cut into bite-sized pieces
1/4 cup (60 mL) loosely packed Thai basil leaves or regular basil leaves
2 green onions, thinly sliced
2 Tbsp (30 mL) roughly chopped toasted peanuts (optional)
1 lime, cut into wedges for serving
In small bowl, whisk together rice vinegar, fish sauce, honey, water, and sambal oelek or chopped chili until well combined. Finely chop 1 Tbsp (15 mL) mint leaves and stir into dressing. Set aside while preparing salad, or transfer to airtight container and refrigerate for up to 1 week.
Bring large saucepan of water to boil over high heat. While water is coming to a boil, prepare ice bath by placing a couple of handfuls of ice into large bowl and covering with cold water. Set aside.
Blanch snow peas in boiling water for 10 seconds. Using slotted spoon, transfer to ice bath for 1 minute before placing on clean kitchen towel to drain. Repeat blanching and ice water bath treatment with bean sprouts, taking care to blanch bean sprouts in boiling water for only 5 seconds. Place bean sprouts to drain on clean kitchen towel alongside snow peas.
Cook rice noodles according to package instructions and place in large bowl. Add about half the reserved dressing and toss to combine.
Cut snow peas into bite-sized pieces and add to bowl with noodles along with bean sprouts, cherry tomato halves, watermelon pieces, torn basil leaves, green onion, and remaining 1/3 cup (80 mL) torn mint leaves. Drizzle with remaining dressing before gently tossing all together. Pile onto serving plates and garnish with a sprinkling of chopped peanuts, if using, and lime wedges.
Serves 5.
Each serving contains: 215 calories; 6 g protein; 2 g total fat (0 g sat. fat); 45 g total carbohydrates (11 g sugars, 4 g fiber); 590 mg sodium
Sweet Mint Pesto with Grilled Peaches
For this recipe, sun-kissed peaches are used; however, other fruits such as pineapple, mango, nectarine, or plums would work equally well. Paired with a refreshing minty pesto sauce, this speedy dessert is sure to be a hit at your next BBQ.
2 cups (500 mL) packed fresh mint leaves
4 Tbsp (60 mL) grapeseed oil, divided
2 Tbsp (30 mL) olive oil
1/4 cup (60 mL) raw pine nuts, raw cashews, or raw sunflower seeds
2 Tbsp (30 mL) honey
1 tsp (5 mL) vanilla extract
Pinch of salt
4 ripe peaches
Your favorite vanilla ice cream, to serve, if desired
Preheat barbecue grill to medium-high.
While barbecue preheats, make mint pesto sauce. In blender, place mint, 3 Tbsp (45 mL) grapeseed oil, olive oil, pine nuts, honey, vanilla, and salt. Blend, scraping down sides of blender jug as needed with rubber spatula, until pesto is mostly smooth, about 30 seconds. If pesto is too thick, thin with water, adding 1 Tbsp (15 mL) at a time until desired consistency is achieved.
Cut peaches or your chosen fruit in half and discard pits. Rub cut side of fruit with some of the remaining 1 Tbsp (15 mL) grapeseed oil. Place fruit cut-side down on preheated grill and cook, moving as needed so fruit does not burn, until warm and grill marked, about 2 minutes.
To serve, divide grilled fruit among serving bowls and top with some mint pesto. While delicious just as is, topping with a scoop of ice cream is highly recommended, as it gives the final dish more depth and richness.
Serves 4.
Each serving contains: 271 calories; 4 g protein; 19 g total fat (2 g sat. fat); 26 g total carbohydrates (21 g sugars, 5 g fiber); 70 mg sodium
By Lawren Moneta
