Savory Fall Salads: Recipes Featuring Seasonal Ingredients

Main Ingredients and Their Benefits

One of the reasons why these recipes are so great is because of the key ingredients they feature. Each ingredient has its own unique benefits, making these salads not only delicious, but also nutritious.

Apples

Apples are a staple of fall and are a great addition to any salad. They are a good source of fiber, vitamins C and K, and antioxidants. They also add a sweetness and crunch to the salad that makes it a hit with both kids and adults.

Squash

Squash is another fall favorite and is a great source of vitamins A and C, fiber, and potassium. It’s also low in calories, making it a great addition to salads if you’re trying to watch your weight.

Pomegranates

Pomegranates are not only delicious, but also pack a powerful punch when it comes to nutrients. They are a great source of antioxidants, vitamin C, and fiber. Pomegranate seeds add a pop of color and a sweet-tart flavor to any salad.

Kale

Kale is a superfood that is packed with nutrients such as vitamins A, C, and K, and is also a great source of antioxidants and fiber. It adds a bold, earthy flavor to the salad and provides a nice texture contrast.

Beets

Beets are a great source of vitamins and minerals, including folate and manganese. They also add a beautiful color and sweet earthy flavor to any salad.

Recipe 1: Apple and Kale Salad

Ingredients:

• 4 cups kale, chopped
• 2 apples, cored and sliced
• 1/4 cup walnuts, chopped
• 1/4 cup crumbled goat cheese
• 1/4 cup pomegranate seeds
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Preparation Method:

1. In a large bowl, combine the chopped kale, sliced apples, chopped walnuts, crumbled goat cheese, and pomegranate seeds.
2. In a small bowl, whisk together the extra-virgin olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and gently toss to combine.
4. Serve and enjoy!

Nutritional Information: Serving size: 4 Calories: 220 Fat: 18g Protein: 6g Carbohydrates: 14g Fiber: 3g

Recipe 2: Squash, Pomegranate and Beet Salad

Ingredients:

• 2 cups butternut squash, cubed
• 1 large beet, roasted and diced
• 1/2 cup pomegranate seeds
• 1/4 cup crumbled feta cheese
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Preparation Method:

1. Preheat oven to 400°F (200°C).
2. Spread the cubed butternut squash on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
3. In a large bowl, combine the roasted butternut squash, roasted beet, pomegranate seeds, and crumbled feta cheese.
4. In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, salt, and pepper.
5. Drizzle the dressing over the salad and gently toss to combine.
6. Serve and enjoy!

Nutritional Information: Serving size: 4 Calories: 200 Fat: 14g Protein: 4g Carbohydrates: 16g Fiber: 4g

Recipe 3: Roasted Squash and Apple Salad with Pomegranate Dressing

Ingredients:

• 2 cups butternut squash, cubed
• 2 apples, cored and sliced
• 1/4 cup chopped pecans
• 1/4 cup crumbled blue cheese
• 2 tablespoons extra-virgin olive oil
• 1/4 cup pomegranate juice
• 2 tablespoons honey
• Salt and pepper to taste

Preparation Method:

1. Preheat oven to 400°F (200°C).
2. Spread the cubed butternut squash on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
3. In a large bowl, combine the roasted butternut squash, sliced apples, chopped pecans, and crumbled blue cheese.
4. In a small saucepan, heat the extra-virgin olive oil over medium heat.
5. Add the pomegranate juice and honey, and stir to combine.
6. Bring the mixture to a boil and then reduce heat to low.
7. Simmer for 2-3 minutes, or until the mixture has thickened slightly.
8. Remove from heat and let cool.
9. Drizzle the dressing over the salad and gently toss to combine.
10. Serve and enjoy!

Nutritional Information: Serving size: 4 Calories: 260 Fat: 18g Protein: 6g Carbohydrates: 25g Fiber: 4g

Conclusion

Fall is the perfect time to enjoy seasonal ingredients in a delicious and nutritious salad. The three recipes featured in this article are all great options to try, as they feature key ingredients such as apples, squash, pomegranates, kale, and beets. Each ingredient has its own unique benefits, making these salads not only delicious, but also packed with nutrients that your body needs. So next time you’re looking for a healthy meal option, consider trying one of these savory fall salads. Your taste buds will thank you!