Fall salad recipes – Delicious and healthy ideas with seasonal taste

Author: Kremena Ruseva

Salads are an important element of both a daily meal and a festive meal. They are a source of useful vitamins and micro-elements. Some prefer easy recipes while others love more satisfying options. Fall salad recipes offer a huge variety of options to use seasonal fruits, vegetables and nuts. Yes, since childhood we know about the benefits of vegetables. Even familiar vegetables can make the dish sparkle with new colors and unusual flavors.

Fall salad recipes seasonal food grilled pumpkin and lettuce


Now, that summer is over, it is important to think of our health and try keeping a balanced diet which will provide all the necessary substances to strengthen our immune system. Seasonal fruits and vegetables are excellent! Freshly picked from trees and bushes, they provide maximum taste and benefit.

What are the best fruits and vegetables for fall salad recipes?

What are the best fruits and vegetables for fall salad recipes


Fall is the most generous and the richest season of the year. The markets offer many products and you can enjoy cabbage, beans, pumpkin, mushrooms, nuts, tomatoes, apples, pears, grapes, figs as well as many other fall fruits and vegetables. What can be prepared from these products? Hundreds, if not thousands of dishes! But we will limit ourselves to fall salad recipes. Here is a short list of seasonal products to look out for in the fall:

Pumpkin

seasonal fall vegetables pumpkin

Pumpkin seems to be the most predictable vegetable. Every autumn, pumpkin soup and pie appear on the menu and it is one of the most popular elements of fall decor that helps to get the feeling of the “fall spirit”. Pumpkins are storehouses of vitamins, and a considerable part of them is found not only in the pulp, but also in seeds. Pumpkin has 4-5 times more carotenes than carrots. Carotenes in the body are converted into vitamin A, which is especially beneficial for eyesight and is also a powerful antioxidant. Pumpkin contains vitamins C, E, K and almost all B vitamins. The seeds contain many trace elements, and pumpkin seeds are among the top three in terms of zinc content.

Apples

Apples have a huge number of benefits


Apples have a huge number of benefits. They help fight weakness, anemia, cardiovascular diseases. Apples heal the skin, aid digestion and improve eyesight. They contain vitamins A, B1, B2, B3, B6, B9, C, E, H, PP and many trace elements – sodium, phosphorus, potassium, sulfur, copper, zinc, calcium, aluminum, fluorine, chromium, iron, magnesium, molybdenum, nickel, boron, vanadium, manganese. Apples are best consumed raw or baked.

Figs

Figs are rich in vitamin C amino acids and antioxidants

Autumn is the time for fresh and delicious figs. Figs are rich in vitamin C, amino acids, antioxidants, and they also help ferment sugar and harmonize wonderfully with other fruits. Figs are good to eat just like that fresh, add slices of figs to morning cereals and muesli, make casseroles and salads with them.

Cabbage

cabbage is beneficial for metabolic processes


Cabbage contains all the nutrients necessary for the human organism. It has a beneficial effect on metabolic processes and anti-inflammatory effects. The fiber in cabbage perfectly removes cholesterol from the human body. Cabbage is rich in trace elements and vitamins. It contains Calcium, which strengthens teeth and bones, B vitamins (B1, B2, B6) that are responsible for the health and beauty of hair, nails and skin and regulate the activity of the nervous system, etc. There are many varieties of cabbage, but we are most familiar with white cabbage and cauliflower. Broccoli, Savoy, and red cabbage also have their important place on the table. Each of the varieties has its own set of vitamins and minerals demanded by the human body. For example, white cabbage is valuable for a very high supply of antioxidants that protect the cells of our body from premature aging and the development of cancer.

Fennel

fresh fennel fall salad recipes

Fennel is real treasure for the fall menu. It is very fragrant and will be able to return summer to traditional fall dishes. Fennel is high in proteins and contains a huge amount of essential oils and fatty acids which are composed of oleic, petroselinic, linoleic, palmitic acids. Fennel seeds contain vitamin C and vitamins of the B, E, K groups, as well as, carotene, calcium, magnesium, phosphorus, potassium, sodium. Fennel has a positive effect on the digestive tract, enhances the secretion of gastric juice and improves intestinal motility, due to which food is absorbed faster. Fennel maintains strong and healthy bones and, thanks to its potassium content, supports heart health. Including fennel in your diet will help improve concentration and speed up the learning process.

Beetroots

Beets contain many vitamins and minerals

Beets contain many vitamins and minerals. This vegetable holds the record for the concentration of boron and manganese. The iron content in beets is second only to garlic. These microelements regulate metabolism. Beets are rich in organic acids: malic, citric and tartaric and extremely beneficial for constipation and problems with the intestinal flora. Beets contain a large number of substances that are not destructed during cooking.

Mushrooms

fresh mushrooms for fall salads

Mushrooms can be bought in the supermarket all year round, but it is in the autumn that their season begins. They are a real storehouse of vitamins and nutrients that have a positive effect on the work of the cardiovascular and nervous systems. Mushrooms are a source of protein, vitamins B and C, niacin and folic acid, calcium, phosphorus, potassium and iron. All these components strengthen bones, help to establish the work of the cardiovascular and central nervous systems. Mushrooms also contain almost no fat and cholesterol, so they will help people with diabetes, as they are low in carbohydrates. In addition to the nutritional value, mushrooms can also offer quite a sporting one: right now you can

Parsnip

Parsnip root is rich in carbohydrates and fiber

This root vegetable is also an ideal ingredient for soups, as a side dish for roasted meat and as a part of a fall salad. Parsnip root is rich in carbohydrates and fiber that are easy to digest. Parsnip contains many vitamins and minerals and is especially rich in potassium, phosphorus, vitamins C and B, iron, zinc and manganese. Parsnip significantly improves immunity and the body’s ability to resist viruses and bacteria.

Fall salad recipes – take advantage of the seasonal abundance

variety of autumn vegetables seasonal food

Fall salad recipes can combine different fruits, vegetables, nuts, leafy vegetables, pasta, couscous, quinoa, meat and poultry, etc. There are thousands of ideas for fall salads and we selected some delicious recipes for you!

Fall Green Salad

Fall Green Salad with apples and pecans

Ingredients:

For the Dressing:

  • 6 Tablespoons olive oil
  • 3 teaspoons apple cider vinegar
  • 3 teaspoons balsamic vinegar
  • 1½ teaspoons maple syrup
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, smashed
  • ½ teaspoon salt

For the salad:

  • 1 lettuce
  • 1 apple, sliced
  • 2-3 ounces crumbled Goat cheese
  • A handful of pecans
  • 2-3 teaspoons pomegranate seeds, optional

Directions:

Prepare the dressing. Add all ingredients to a jar with tightly fitting lid and shake. Allow to sit at room temperature for 2-3 hours before serving.

Assemble the salad. Wash, dry and tear the lettuce. Place in one larger bowl or on individual salad plates. Top with apple slices, pecans, goat cheese and pomegranate seeds if desired. Top with dressing and toss.

Fall Cobb salad

Fall Cobb Salad Healthy food

Ingredients:

  • 5 ounces mixed greens or lettuce of choice
  • 6 slices cooked bacon, chopped
  • 3 hard-boiled eggs, quartered
  • 1 1/2 cups diced roasted butternut squash
  • 1 apple, cored and diced
  • 2 ounces crumbled goat cheese
  • 3 tablespoon pumpkin seeds
  • 1/3 cup dried cranberries

For the vinaigrette:

  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon maple syrup
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper, to taste

Directions:

Place the diced butternut squash on a foil lined sheet pan and drizzle with olive oil, salt and pepper. Roast the squash at 400 F/200C for about 20 minutes or until tender.

In a small bowl or jar whisk together the ingredients for the vinaigrette.

On a large serving platter or bowl, add in the mixed greens. Arrange the roasted butternut squash, apple, bacon, hard boiled eggs, dried cranberries, goat cheese and pumpkin seeds on top of the greens. Serve the vinaigrette on the side with the salad.

Roast pumpkin and quinoa salad recipe

Roast pumpkin and quinoa salad recipe

Ingredients:

For the salad:

  • 500-600 grams pumpkin
  • 1 red onion
  • 1 red bell pepper
  • 3-4 handfuls rocket
  • 2-3 sprigs fresh parsley
  • ½ lemon
  • ½ cup quinoa
  • 4 tbsp flaked almonds
  • 4 tbsp extra virgin olive oil
  • salt and pepper, to taste

For coating the pumpkin:

  • ½ tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon
  • 2 tsp honey
  • 1 tbsp extra virgin olive oil

Directions:

Preheat oven to 180C and line two non-stick oven trays with baking paper.

Chop pumpkin into small chunks, about 2cm square. Place in a large bowl. Whisk together the ingredients for coating. Pour the mixture over the pumpkin and toss until the pumpkin is coated. Spread the pumpkin out on one baking tray.

Slice the bell pepper and red onion. Spread out on the other baking tray and drizzle over 1 tbsp olive oil, and toss around a little. Then, place both trays in the oven to roast for 45 minutes until the vegetables start browning at the edges.

While the vegetables are roasting, make the quinoa. Rinse quinoa, place in a saucepan with 2 cups of water. Bring to the boil then reduce the heat and simmer, covered, for 15 minutes. Once cooked leave the lid on the saucepan and allow the quinoa to sit for 10 minutes.

Once the quinoa and the vegetables are all cooked, allow everything to cool slightly before combining together.

Take a large bowl and add in the quinoa, roasted vegetables, rocket and flaked almonds. Chop the parsley and add to the bowl as well. Drizzle over remaining olive oil, squeeze over the juice of the lemon and season with salt and pepper.

Toss and serve.

Panzanella Fall Salad

Panzanella fall salad recipeIngredients:

For the Croutons:

  • 3 cups cubed bread
  • ¼ cup olive oil
  • 2 Rosemary sprigs, stems removed
  • Salt and Black Pepper
  • 1/3 cup whole hazelnuts

For the herb roasted vegetables:

  • ¼ to 1/3 cup olive oil
  • ¼ tsp salt
  • Pinch of pepper
  • 1 garlic clove, minced
  • 1 tbsp lemon juice
  • 1 tbsp maple syrup
  • 2 sprigs of Rosemary, stems removed)
  • 1 cup radish, chopped
  • 1,5 cup chopped Brussels Sprouts (
  • 3 tbsp chopped shallot
  • 2 cups peeled sweet potatoes, ribbon cut
  • 1 large yellow carrot – chopped
  • 1 beet sliced thin

For the salad:

  • 3–4 cups leafy greens
  • 1/2 cup pomegranate seeds
  • Lemon slices to garnish

Directions:

Preheat oven to 350F. Line a baking sheet with parchment paper.

Next toss the bread cubes with 1/4 cup olive oil, 1 or 2 sprigs of rosemary and a pinch of salt and pepper. Spread it out on baking sheet with hazelnuts. Toast in oven for 10-12 minutes. Remove and set aside.

Turn up the oven to 400F. Place all vegetables in a large bowl. In a small bowl, whisk together olive oil, salt, pinch of pepper, 1 minced garlic clove ,1 tbsp lemon juice,1 tbsp maple syrup, and 2 sprigs of Rosemary. Season the vegetables.

Lay the vegetables flat on a lined baking sheet and roast until vegetables are cooked through.

Assemble the salad. In a large bowl, place you leafy greens, then add your roasted vegetables, croutons and hazelnuts.

Add your pomegranate seeds and lemon slices.

Bacon, pear and gorgonzola salad

bacon pear gorgonzola salad fall recipes

Ingredients:

  • 8 ounces lettuce mix
  • 2 pears sliced
  • ½ cup pecans
  • ½ cup dried cranberries
  • ½ cup crumbled Gorgonzola cheese
  • 8 slices bacon

Dressing:

  • ½ cup extra virgin olive oil
  • 1/3 cup balsamic vinegar
  • 1 tablespoon shallot, minced
  • 2 teaspoons Dijon mustard
  • 2 teaspoons granulated sugar
  • ½ teaspoon salt
  • freshly ground pepper

Directions:

Toast pecans on a baking sheet for 5 minutes at 350 degrees F.

Cook the bacon in a fry pan or bake on a rimmed baking sheet lined with parchment paper at 400 degrees for 20 minutes or until done. Drain on a paper towel lined plate, let cool completely, and dice.

Combine all the dressing ingredients in a jar with a lid and shake well.

In a bowl, place the lettuce, pecans, cranberries, cheese, and bacon. When ready to serve, add the pears and dressing and toss.

Serve immediately.

 

 

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