With an Apple Cider Vinaigrette
INTRO
The flavors of fall are present throughout this butternut squash kale salad. This vibrant, nutrient-packed dish features my personal favorite apple cider vinaigrette. The combination of caramelized butternut squash, rich dates, crisp apples and earthy kale makes for a delicious go-to salad for this fall.
Measurements for a single serving are listed below.
INGREDIENTS
DRESSING
- 2 tbsp extra virgin olive oil
- 1 tbsp apple cider vinegar
- 1 tsp dijon mustard
- 1 tsp raw honey
- Garlic powder, red pepper flakes, salt & pepper to taste
OVEN ROASTED INGREDIENTS
- 1/3 cup chickpeas
- 1 cup chopped butternut squash (~1/2 inch thick)
- 1 tbsp avocado oil
- Paprika, garlic powder, salt and pepper to season
RAW SALAD INGREDIENTS
- 1 cup chopped Lacinato (or Tuscan) kale
- 1/8 of an apple thin julienne cut
- 1 oz feta chopped
- 2 pitted chopped dates
- 1/8 cup pepitas
INSTRUCTIONS
DRESSING —
In a small container, mix together olive oil, apple cider vinegar, dijon mustard, raw honey, garlic powder, red pepper flakes, salt and pepper.
OVEN ROASTING —
Preheat oven to 400 degrees. Chop butternut squash to approximately 1/2 inch thick pieces. Rinse and dry chickpeas. On a baking tray, place chickpeas, chopped butternut squash and avocado oil. Add paprika, garlic powder, salt and pepper to taste. Toss until evenly coated. Place in heated oven for 15-20 minutes, tossing half way through.
PREPPING RAW INGREDIENTS —
Clean and chop kale. Thinly cut apple slices into a julienne (matchstick) shape. Cut 1 oz from a fresh feta block and chop into small crumbled pieces. Pit dates and chop. Measure and set pepitas aside.
COMBINE —
In a medium sized salad bowl, add roasted chickpeas, butternut squash, kale, apples, feta, dates and pepitas. Toss in apple cider vinaigrette. Enjoy!
HEALTH BENEFITS
Apple cider vinegar is made through fermentation and contains potassium, calcium and magnesium.
Apples are high in fiber and flavonoids, especially in their skin. Fiber helps to aid in digestion while flavonoids have antioxidant and anti-inflammatory properties.
Avocado oil has a higher smoke point than olive oil, therefore it is best to use when cooking at higher temperatures. Avocado oil is additionally a good source of monounsaturated fats.
Butternut squash is nutrient packed with vitamins A and C, magnesium, potassium and calcium. Butternut squash also contains beta-carotene and alpha-carotene which converts to vitamin A in the body to aid in immunity.
Dates are a source of phytonutrients, which are plant compounds that are immune supporting, anti-inflammatory and hormone regulating.
Dijon mustard is produced from mustard seeds which are a source of many vitamins and minerals, dietary fiber and antioxidants.
Extra virgin olive oil is high in monounsaturated fats, helping to lower LDL cholesterol.
Organic kale is rich in a variety of nutrients including vitamin A, vitamin C, potassium, folate, fiber, calcium and antioxidants lutein and zeaxanthin.
Raw, unfiltered honey in its natural state contains antioxidants with anti-bacterial and anti-inflammatory properties.
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