As Summer gives way to Fall, new seasonal produce takes center stage, making it the perfect time to freshen up your salad routine. These three healthy fall salads combine colorful seasonal ingredients, satisfying textures, and delicious flavors. Whether you’re looking for an easy lunch, a simple side dish, or a light dinner, these recipes make eating well feel anything but boring.
Kale and Clementine Salad
The combination of earthy kale, tangy clementines, crunchy jicama and chewy raisins creates a delicious salad that is high in vitamin K and vitamin C. Add grilled chicken or fish to make it a meal.
Ingredients
- 6 cups chopped kale
- 2 cups peeled and chopped Clementine segments
- 2 cups peeled and chopped jicama
- 1/3 cup raisins
- ½ cup Clementine juice
- ¼ cup seasoned rice vinegar
- 1-2 tablespoons olive oil
Directions
Put the kale, clementines, jicama and raisins in a large sized bowl. In a smaller bowl, whisk together the juice, rice vinegar, and olive oil. Pour the dressing into the bowl and mix well and serve.
Makes 8 generous cups, eight servings
Serving size: 1cup Calories 130 Protein 3 g Carb 22 g Fiber 4 g Sugars 13 g Fat 4 g Saturated fat 0.5 g Sodium 140 mg
Brussels Sprouts Salad
Pairing roasted Brussels with crispy apples and almonds makes a high fiber and filling salad that works well as a tasty side.
Ingredients
- 5 cups Brussels sprouts, stems trims and quartered
- 1 cup chopped apple
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons seasoned rice vinegar
- 1 cup chopped apple
- ¼ cup dried cranberries
- ¼ cup slivered almonds
- Salt and pepper to taste
- Cooking spray
Directions
Preheat oven to 350 degrees. Rinse and trim stems of Brussels sprouts and cut into halves. Place on baking sheet coated with cooking spray and roast for 20-30 minutes, tossing them halfway through, until lightly browned and tender but firm when pierced with a fork.
Let Brussels sprouts cool and set aside. In a small bowl, whisk together the olive oil, lemon juice, and vinegar. Chop up the cooled Brussels sprouts and add them along with the apples, cranberries and almonds to a medium bowl, pour in the dressing and mix well until evenly coated. Add salt and pepper to taste and serve.
Makes 6 cups 6 servings
Serving size: 1 cup Calories 160 Protein 4 g Carb 20 g Fiber 5 g Sugars 11 g Fat 9 g Saturated fat 1 g Sodium 120 mg
Grilled Pear and Walnut Salad
Celebrate the flavors of fall with this delicious pear and walnut salad. Crisp, juicy pears pair perfectly with crunchy walnuts, fresh greens, and a flavorful dressing for a salad that’s both nourishing and satisfying. Add grilled salmon or white beans for lean protein.
Ingredients
- 2 medium pears
- 5 lightly packed cups of field greens
- 2 tablespoons chopped walnuts
- 2 teaspoons of olive oil
- 2 tablespoons white balsamic vinegar
- 3 teaspoons Dijon mustard
- 2 teaspoons honey
- 3 tablespoons water
- ½ teaspoon herbs de Provence
- Cooking spray
Directions
Cut the pears vertically into ¼ inch wedges, place in a medium pan coated with cooking spray and put on high heat. Warm the slices until they are lightly browned, about 5-8 minutes on each side. Remove the pears from the pan and set aside.
Add walnuts to the pan and toast for a few minutes on medium heat. Put the walnuts, pears, and salad greens in a medium bowl. In a small bowl, whisk together the olive oil, vinegar, mustard, honey, water, and herbs. Pour over the salad and toss well and serve.
Makes about 5 cups, four servings
Serving size: 1 ¼ cups Calories 130 Protein 1g Carb 17 g Fiber 2 g Sugars 11g Fat 6.5 g saturated fat <1 g Sodium 74 mg