Fall inspired salad
I LOVE a hearty fall salad. I know, I know… a salad can sometimes sound boring, but hear me out. When you create a salad exactly to your liking, you’ll want to eat it for every single meal. For example, I like my salad super chopped up, with an assortment of greens, a variety of toppings containing different textures and flavors, and a vinegar-based dressing. My salad also has to go in a giant bowl for no particular reason other than that’s the way I like it!
I could argue that autumn salads are the TOP seasonal salads of the entire year. That’s why I wanted to share my latest creation with you to make and enjoy this season too! I want to break it down a little so you can feel empowered by using this recipe to fuel your body. Yes, we know salads are healthy, but taking it a step further to understand what and why the ingredients you’re choosing make this sala healthy is impactful and FUN, especially for a holistic health coach.
Salad Ingredients:
Kale- is extremely nutrient-dense and contains powerful antioxidants which help protect you against oxidative stress that leads to disease. Kale is also a great source of Vitamin C and Vitamin K.
Spring mix- adds a variety of nutrients from the leafy greens, supports liver health and detoxification processes, and also cuts the bitterness of only using kale.
Walnuts- a great source of antioxidants and omega-3s which is an essential fat we need to get from our diet! Walnuts also decrease inflammation and promote a healthy gut.
Kidney beans (I used these because I didn’t have great northern beans which I would have preferred for this salad)- wonderful source of extra protein and fiber! Great for balancing blood sugar as well
Dried cranberries add a little sweetness and chewiness to the salad, but dried cranberries are also great for urinary tract health and fiber! Be careful shopping for these, though I had a hard time finding some that didn’t have added sugar and inflammatory oils.
Delicata squash- you could probably use any type of squash, but delicata is my favorite and its a fall seasonal staple. It provides lots of fiber and helps healthy cell production.
Gorgonzola- protein and healthy fats!! And its cheese, who doesn’t love a good pasture raised, raw, organic cheese
Warning! Once you start making your own dressings and dips, you’ll never go back. Especially this citrus-maple sweet and spicy-styled vinaigrette. Honestly, I know it is an extra step while you’re grooving in the kitchen, but the benefits are far more profound over the few extra minutes and a couple of dirty dishes. Dressings at the grocery store are usually filled with inflammatory oils, added sugars, and preservatives. It’s much healthier to just make your own.
Dressing Ingredients:
Maple syrup ¼ cup or less, depending on how much sweetness you like
About a half cup of olive oil
Two tablespoons of apple cider vinegar
A freshly squeezed orange (or two)
Crushed red pepper
Salt
Pepper
Now I just want to make it clear that I am AWFUL at following recipes and measurements. I could read a recipe 10x and still get it wrong. There are a lot of talented health coaches out there that can create and write their own recipes, but I am not one of them. I’m the type of health coach that provides you with the ingredients and education but then says “okay now go get creative in your kitchen”. I truly believe that when you have the tools you can create a meal that represents you and your bio-individuality! If you like a lot of walnuts but not a lot of gorgonzola, then adjust how much you add. If you don’t like cranberries but enjoy goji berries, swap them out!
I’m encouraging you to let loose a little and not be so strict with measurements, amounts, and methods, especially when it comes to a salad. Baking, on the other hand, is a little different though, okay?!
You could also add hemp seeds, pumpkin seeds, and pepitas, depending on what you have at home or what’s available to you. Let me know if you are going to try this salad in the comments.