One of the many things I love about bruschetta (especially this best bruschetta recipe of mine) is its ability to offer great flavor, crunch, and nutrients, with so few ingredients. With the crush of some garlic, the chop of some tomatoes and basil, and the swoosh of an extra virgin olive oil bottle (plus some of your favorite toast), you can have a delicious and nutritious meal in hand in minutes.
While most bruschetta recipes are quick and easy, they’re not “fast food” by any means, and come well equipped with a number of health benefits. To see what’s on tap nutritionally for our best bruschetta recipe, read on, dear health-seekers!
Want to make your bruschetta your own? Of course you do—add in a layer of mozz, minced anchovies, fresh parsley, or anything else you think would pair well with this refreshing treat.
In addition to containing a variety of vitamins and minerals—not to mention antioxidants like lutein, zeaxanthin, beta-carotene, and beta-cryptoxanthin—basil also contains the kind of naturally calming essential oils (that stick around with fresh basil, but dissipate when the leaves are dried) you don’t want to miss out on.
Some of the biggest benefits of basil are that it:
According to WebMD, basil is also “full of antioxidants… that help fight free radicals in the body… [which] can otherwise lead to cell damage and increase your risk for a variety of health conditions, including cancer, heart disease, arthritis, and diabetes.”
Between the two main ingredients in bruschetta—tomatoes and garlic—you really can’t go wrong. Among loads of other things, tomatoes help reduce blood pressure and improve vision, improve digestive health, and keep your heart and skin healthy.
Closely related to onions, shallots, and leeks, garlic also adds a great deal of taste, health benefits, and nutrition to most any bruschetta recipe. Here’s a (potent) taste of some of the benefits of garlic:
Thanks to the savory, salty, fresh nature of bruschetta, we recommend enjoying it… anytime, anywhere, with everyone! Seriously. It’s delicious first thing in the morning, as a midday snack, or as an appetizer before dinner. Either way, make it your own and most definitely enjoy.
Yields 2-4 servings
Easy Bruschetta Ingredients
2 pints tiny tomatoes, halved
½ bunch basil chopped
3 tablespoons extra virgin olive oil
4 garlic cloves peeled
Sea salt and fresh cracked black pepper
1. Chop garlic fine or use a mortar and pestle until a paste is formed.
2. Add garlic to a large mixing bowl with the olive oil, tomatoes, basil, sea salt, and black pepper.
3. Pile atop a toasty piece of bread and drizzle with aged balsamic vinegar. Add to your morning avocado toast, or use in salads. Top off grilled fish, chicken or shrimp, or even add it to a sandwich!
As a certified integrative and functional dietitian, it’s my job to come up with tasty, healthy recipes and meal plans for individuals (neat, I know). To learn more about how my recipes and meals can best serve you and your specific needs, schedule a 15-minute consultation with Mint Nutrition today.