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!

Salad

  • 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

Vinaigrette

  • 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

Directions

  • 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

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