Fall in love with a Fall Salad

Salads aren’t just for summer. They’re a simple, straightforward way to add nutritious, seasonal ingredients to your diet year round. Vegetables boost the immune system and are celebrated for their powerful antioxidant properties. I recommend a mix of hearty greens, such as escarole, radicchio, arugula, and endive for fall. I love this recipe because you can easily remove the cheese and add roasted chicken or fish in its place. The salad’s versatility can make it chock-full with protein or little treats. Whatever you choose, the recipe works well with how you might like to eat on any given day. Part of healthy eating is variety!


  • 1 large head of romaine lettuce
  • 2 cups of escarole
  • 2 cups of arugula
  • 2 cups of spinach
  • 4 carrots shredded
  • 1 cup of sliced mushrooms
  • 1 cup of goat cheese
  • 2 green apples sliced
  • 2 cobs of corn cut off the cob (frozen corn is fine)
  • ½ cup of pumpkin seeds, toasted
  • ½ cup of cranberries
  • ½ cup of walnuts, chopped


  • ½ cup of pumpkin puree
  • ½ cup of apple cider vinegar
  • ½ cup of water
  • ½ cup of olive oil
  • 5 fresh sage leaves, minced
  • 1 clove of garlic, minced
  • ½ teaspoon of sea salt
  • ½ teaspoon black pepper


  • Mix all if the ingredients for vinaigrette in a blender.
  • Toss salad ingredients in a bowl and top with the dressing. Mix well.

Sarah Kuretzky, MA, CPT, CHHC

1 reply

Comments are closed.