Fall brings the most amazing cold-weather produce, perfect for nutritious and bountiful salads bursting with fresh fall flavors. Pair dark leafy greens with hearty and festive additions like butternut squash, brussels sprouts, figs, apples, or cranberries and voilà! You have a seasonal salad that warms the soul and delights the taste buds better than any soup or casserole. Fall is the new salad season—here’s why.
Salad is a wholesome powerhouse. These salads are packed full of nutrient-rich ingredients including healthy fats, protein, leafy greens, and colorful fruits and veggies that will help keep you satisfied, energized, and power you through your day.
Salad is exciting. Yes, you heard that right—salad can be exciting! If you’re tired of the same ol’ lunch-time sandwich or leftovers from the night before, these salads are sure to shock and amaze your taste buds. The contrasting textures and temperatures of warm roasted squash or yams, crunchy apples, seeds or nuts, sweet figs or dried cranberries, and cool crunchy greens are anything BUT boring.
It’s simple to toss together. The ingredients are fresh and easy to throw into a bowl—perfect for any busy schedule. Prep your ingredients ahead of time and whip up lunch or dinner in a jiff.
Now that we know why fall is the new salad season, here’s how you can build the perfect seasonal salad in six simple steps:
Select a base. You can try arugula, spinach, kale, collards, or romaine.
Give it some crunch. Sprinkle some seeds, nuts, sliced apples, croutons, or roasted chickpeas.
Mix in something soft. Add in sweet potatoes, roasted squash, avocado slices, cheese (we love feta!), or quinoa.
Add something unexpected. We love throwing in some dried fruit, pancetta, pickled veggies, or Brussels sprouts for a delicious surprise.
Power up with protein. Go for chicken, steak, fish, beans, cheese, or eggs.
Dress it up. Drizzle on some extra-virgin olive oil and balsamic or apple cider vinegar. You could also opt for a dairy-based, mustard-based, or fruit-based dressing.
You have the why and the how. So, what is in season now?
- Arugula
- Apples
- Beets
- Broccoli
- Brussels sprouts
- Butternut squash
- Cabbage
- Cauliflower
- Chicory
- Cranberries
- Eggplant
- Figs
- Garlic
- Grapes
- Kale
- Mushrooms
- Onions
- Parsnips
- Pears
- Persimmons
- Potatoes
- Shallots
- Spinach
- Sweet potatoes
- Turnips
Keep reading for five seasonal salad combos we are loving right now.
Autumn Cobb with Pumpkin Vinaigrette
INGREDIENTS:
For the salad:
4 cups butternut squash cubes
1½ tablespoons extra-virgin olive oil
Salt and freshly ground pepper
14 oz (400g) boneless, skinless chicken breasts
2 slices bacon
2 large eggs
4 cups mixed greens
1 red apple, thinly sliced
1 green apple, thinly sliced
1⁄3 cup dried cherries
1⁄3 cup white cheddar cheese, cubed
For the dressing:
1⁄4 cup pumpkin puree
1⁄4 extra-virgin olive oil
1 teaspoon Dijon mustard
2 tablespoons apple cider vinegar
1 tablespoon pure maple syrup
Pinch salt
INSTRUCTIONS:
Preheat oven to 400°F (200°C). Toss the squash in 1 tablespoon of olive oil, salt, and pepper then place onto a greased baking sheet. Roast for 40 to 45 minutes.
Place dressing ingredients into a blender and pulse 4 to 5 times until well mixed. Set aside.
While the squash is baking, heat a skillet over medium-high heat. Brush the chicken breast with 1 tablespoon of olive oil and sprinkle with salt and pepper. Add chicken to the hot pan and cook for 5 to 6 minutes per side until cooked and no longer pink at the center. Rest for 10 minutes before slicing.
Cook bacon in a skillet over medium-high heat and cook until crispy, chop, and set aside.
Place eggs in a saucepan and add enough water to cover the eggs by an inch (2.5 cm) or so. Bring to a boil, remove from heat, and let rest for 10 minutes. Drain the water and peel under cool water. Slice and set aside.
Divide the greens between bowls and assemble remaining ingredients over top. Drizzle the pumpkin vinaigrette over top each salad and enjoy! Store remaining dressing in the fridge.
Makes four servings.
NUTRITION FACTS (PER SERVING):
Calories 530
Protein 32 g
Total fat 26 g
Saturated fat 7 g
Cholesterol 185 mg
Carbs 42 g
Fiber 6 g
Total sugars 22 g
Added sugars 7 g
Sodium 310 mg
Gorgonzola Crusted Steak Salad with Fig Balsamic Dressing
INGREDIENTS:
For the dressing:
1/3 cup balsamic vinegar
1/3 cup + 2 tablespoons extra-virgin olive oil
5 dried figs
1 tablespoon shallot, minced
1 teaspoon Dijon mustard
Water, to your liking, to thin out the dressing
For the salad:
1⁄4 cup pancetta, diced
1 lb (500 g) sirloin steaks, fat removed or trimmed
Salt and freshly ground pepper
1⁄4 cup gorgonzola cheese crumbles
8 cups arugula
8 figs, halved or chopped
1 small red onion, peeled and julienne
1⁄4 cup walnuts
INSTRUCTIONS:
Add the dressing ingredients to a blender and pulse until well combined. Add water to thin out the dressing to your liking.
Cook diced pancetta until crunchy in a skillet over medium-high heat. Remove and set aside.
Heat grill or grill pan to medium-high heat. Season steaks with salt and pepper then cook, turning once, until medium rare or done to your liking. Once steaks are cool enough to touch, add the gorgonzola crumbles on top of the steaks and then place them under the broiler for 1 to 2 minutes until cheese is bubbly and lightly browned. Let rest and then slice thinly.
Divide remaining salad ingredients between bowls, add the gorgonzola crusted steak, and drizzle with fig balsamic dressing. Store remaining dressing in the fridge.
Makes four servings.
NUTRITION FACTS (PER SERVING):
Calories 430
Protein 32 g
Total fat 23 g
Saturated fat 5 g
Cholesterol 90 mg
Carbs 29 g
Fiber 5 g
Total sugars 22 g
Added sugars 0 g
Sodium 230 mg
Warm Brussels Sprout & Yam Salad with Maple Balsamic Dressing
INGREDIENTS:
For the salad:
2 yams
2 tablespoons extra-virgin olive oil
Salt and freshly ground pepper
1 lb (500 g) Brussels sprouts
1 bunch of kale, stemmed and chopped
2 bacon slices
1⁄2 cup dried cranberries
1⁄2 cup pecans
For the dressing:
1⁄4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoons pure maple syrup
1 teaspoon Dijon mustard
INSTRUCTIONS:
Preheat oven to 400°F (200°C). Lightly grease two separate baking sheets. Peel and chop the yams into even cubes, then drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper. Place them onto one of the baking sheets.
Stem and chop the Brussels sprouts while also removing any loose leaves. Drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper. Place them on the other baking sheet. Place both baking sheets into the oven to roast for 25 to 30 minutes or until tender.
Blanch kale in boiling water until tender, about 1 minute. Drain and shock in an ice bath, and then massage leaves for 1 minute. Remove from ice and pat dry.
Cook bacon in a skillet over medium-high heat until crispy, chop, and set aside.
Add the dressing ingredients to a blender and pulse 4 to 5 times until well combined.
Place all cooked ingredients along with cranberries and pecans into a large mixing bowl and drizzle with maple balsamic dressing, tossing to coat all ingredients evenly. Divide between bowls and enjoy!
Makes four servings.
NUTRITION FACTS (PER SERVING):
Calories 510
Protein 9 g
Total fat 36 g
Saturated fat 6 g
Cholesterol 10 mg
Carbs 44 g
Fiber 9 g
Total sugars 21 g
Added sugars 11 g
Sodium 200 mg
Kale, Chicken, & Apple Salad with Cinnamon Apple Cider Vinaigrette
INGREDIENTS:
For the dressing:
1/3 cup extra-virgin olive oil
3 tablespoons apple cider vinegar
2 tablespoons honey
1 teaspoon Dijon mustard
1/8 teaspoon ground cinnamon
For the salad:
1 lb (500 g) boneless, skinless chicken breasts
1 tablespoon extra-virgin olive oil
Salt and freshly ground pepper
1 bunch of kale, stemmed and chopped
1 medium apple, thinly sliced
1 pomegranate, seeded
1⁄4 cup goat cheese, crumbled
1⁄4 cup pepitas
INSTRUCTIONS:
Place the dressing ingredients into a blender and pulse 4 to 5 times until well combined, set aside.
Heat a skillet over medium-high heat. Brush the chicken breast with olive oil and sprinkle with salt and pepper. Add chicken to the hot pan and cook for 5 to 6 minutes per side until cooked and no longer pink at the center. Rest for 10 minutes before slicing.
Divide the remaining salad ingredients between bowls, top with sliced chicken breast, and drizzle with dressing.
Makes four servings.
NUTRITION FACTS (PER SERVING):
Calories 520
Protein 32 g
Total fat 31 g
Saturated fat 6 g
Cholesterol 90 mg
Carbs 32 g
Fiber 6 g
Total sugars 24 g
Added sugars 9 g
Sodium 130 mg
Beet & Citrus Salad with Orange Balsamic Vinaigrette
INGREDIENTS:
For the dressing:
1/3 cup extra-virgin olive oil
Juice of 1 large orange (about ⅓ cup)
1 tablespoon balsamic vinegar
1 tablespoon honey
For the salad:
8 medium cooked beets, diced
2 oranges or mandarin oranges, peeled and sectioned
1 avocado, peeled and sliced
8 cups arugula, rinsed
1⁄4 cup goat cheese, crumbled
1⁄4 cup shelled pistachios
INSTRUCTIONS:
Place dressing ingredients into a blender and pulse 4 to 5 times until well combined. Set aside. Divide all the salad ingredients between bowls and drizzle with dressing.
Makes four servings.
NUTRITION FACTS (PER SERVING):
Calories 390
Protein 7 g
Total fat 29 g
Saturated fat 5 g
Cholesterol 10 mg
Carbs 32 g
Fiber 7 g
Total sugars 22 g
Added sugars 4 g
Sodium 350 mg
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The post Get a Taste of Fall With These Five Delicious Harvest Salads appeared first on Fitbit Blog.
source https://blog.fitbit.com/harvest-salads/
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