by Philippa Bebbington, Phil Knows Food
Here’s a hearty, anti-inflammatory fall salad that’s high in fiber, low in sugar, and packed with quality protein. The salad also includes a delicious apple cider vinegar dressing to bring out those cozy fall flavors.
SALAD INGREDIENTS
Mixed Greens: 4 cups of mixed greens (such as kale, spinach, and arugula)
Quinoa: 1 cup cooked quinoa (high in protein and fiber)
Roasted Butternut Squash: 1 cup cubed and roasted (rich in vitamins and fiber)
Roasted Brussels Sprouts: 1 cup, halved and roasted (anti-inflammatory and fiber-rich)
Sliced Apples: 1 medium apple, thinly sliced (choose a tart variety like Granny Smith for lower sugar content)
Pomegranate Seeds: 1/4 cup (antioxidants and a pop of color)
Toasted Pecans: 1/4 cup (healthy fats and protein)
Feta Cheese (optional): 1/4 cup crumbled (adds creaminess and protein)
PROTEIN OPTIONS (CHOOSE ONE)
Grilled Chicken Breast: 1 cooked, sliced (lean protein)
Wild-Caught Salmon: 1 fillet, cooked and flaked (rich in omega-3 fatty acids)
Chickpeas: 1/2 cup, roasted or plain (plant-based protein)
APPLE CIDER VINAIGRETTE
Apple Cider Vinegar: 3 tbsp
Organic Cold-Pressed Extra Virgin
Olive Oil: 1/4 cup (healthy fats)
Dijon Mustard: 1 tsp
Raw Honey or Pure Maple Syrup or Monk Fruit (to reduce sugar): 1 tsp
Garlic: 1 clove, minced
Salt & Pepper: to taste
| DIRECTIONS 1. Prepare the Dressing: In a small bowl or jar, whisk together the apple cider vinegar, olive oil, Dijon mustard, honey (if using), minced garlic, salt, and pepper until well combined. Set aside. 2. Roast the Vegetables: Preheat your oven to 400°F (200°C). Toss the butternut squash cubes and Brussels sprouts in a bit of olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes, or until tender and slightly caramelized. Let cool slightly. 3. Assemble the Salad: In a large bowl, combine the mixed greens, cooked quinoa, roasted butternut squash, roasted Brussels sprouts, sliced apples, pomegranate seeds, and toasted pecans. 4. Add Protein: Top the salad with your choice of protein—grilled chicken, salmon, or chickpeas. 5. Dress the Salad: Drizzle the apple cider vinaigrette over the salad and toss to combine. 6. Serve: Serve immediately and enjoy a hearty, nutritious meal perfect for the fall season! This salad is a perfect blend of flavors and textures, offering a satisfying, healthy meal that supports anti-inflammatory eating habits. Enjoy! |
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