Healthy Fall Salad with Apple Cider Vinaigrette

This Healthy Fall Salad is a vibrant combination of seasonal flavors, from roasted butternut squash to crisp apples and crunchy nuts, all tossed in a tangy apple cider vinaigrette. Perfect for a light lunch, holiday gatherings, or as a healthy side dish, it’s full of fiber, antioxidants, and healthy fats. Customize it with your favorite seasonal ingredients!

Ingredients:

• For the Salad:
  • 1 butternut squash, peeled, seeded, and diced
  • 1/2 tablespoon oil of choice
  • Salt and freshly ground pepper, to taste
  • 1/2 cup quinoa or rice
  • 2 cups chopped kale leaves (or spinach/arugula)
  • 2 small apples (Honeycrisp, Pink Lady, or Fuji), sliced or diced
  • 1/4 cup dried cranberries
  • 1/4 cup pecans, roughly chopped
  • 1/3 cup reduced-fat crumbled feta cheese (or goat cheese, or blue cheese)
  • 2 tbsp nuts or seeds (optional)
• For the Apple Cider Vinaigrette:
  • 3 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp maple syrup or honey
  • 1.5 tsp Dijon mustard
  • 1 garlic clove, minced

Instructions:

1. Roast the Butternut Squash: Preheat the oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and pepper. Spread it out on a baking sheet and roast for 16 minutes, flipping halfway through, until tender. Remove from the oven and let it cool.
2. Cook the Quinoa or Rice: Cook 1/2 cup quinoa or rice according to package directions. Once cooked, let it cool.
3. Make the Vinaigrette: In a jar, combine the olive oil, apple cider vinegar, maple syrup (or honey), Dijon mustard, and minced garlic. Shake well until the dressing is emulsified and combined.
4. Massage the Kale: Kale can be tough, so massage it with half of the dressing to break it down and bring out its natural sweetness. Once massaged, add the kale to a large salad bowl and toss with the remaining dressing.
5. Assemble the Salad: Add the cooled quinoa, roasted butternut squash, sliced apples, dried cranberries, and chopped pecans to the bowl with the kale. Toss everything to combine.
6. Serve: Top with crumbled feta cheese (or your choice of cheese) and sprinkle with any additional nuts or seeds. Serve immediately or chill for 30 minutes for a cooler salad.

Tips:

• Customize your ingredients: Feel free to swap the quinoa for rice, or choose different seasonal fruits like pears or figs.
• Make it vegetarian or vegan: Omit the feta cheese for a vegan version and add protein like shredded chicken or chickpeas if desired.
• Meal prep: This salad keeps well in the fridge for 2-3 days, making it a great option for meal prep.

Notes:

• For extra crunch, try adding roasted pumpkin seeds or walnuts.
• If kale is too tough for you, use spinach or arugula for a softer texture.

Nutrition (per serving):

• Calories: 330 kcal
• Carbohydrates: 40g
• Protein: 7g
• Fat: 20g
• Saturated Fat: 3g
• Fiber: 7g
• Sugar: 12g
• Vitamin A: 180% DV
• Vitamin C: 30% DV
• Calcium: 10% DV
• Iron: 12% DV