Late Fall Salad

Enjoyment is the most important part of your meal. Enjoying delicious food, with great company, in a relaxed setting is the ultimate. And knowing that that delicious food has all sorts of nutritional benefits is icing on the proverbial cake… Here just some of what this month’s recipe will add nutritionally…

OLIVE OIL IN THE DRESSING: Extra-virgin olive oil is produced by mechanical, not by chemical extraction. It provides oleic acid, can help reduce blood pressure, has anti-cancer effects, and is anti-inflammatory. This healthy oil helps the bio-availability of (helps absorb) vitamins in the other salad ingredients.

ARUGULA: A delicious spicy bitter green. Excellent digestive aid: activates saliva production, HCl, bile & gastrin. Helps with  indigestion, heartburn, constipation, colic, bloating, gas. May help protect against certain cancers (including lung, colon, breast, and prostate cancers). Helps fight inflammation. And is a good source of vitamin K (works with calcium and may help prevent osteoporosis.) Also has fiber and potassium.

BUTTERNUT SQUASH: Great for your eyes, heart, and immune system. It’s rich in antioxidants, vitamins (vitamin c), and minerals (potassium, magnesium, and folate). Has high levels of alpha-carotene and beta-carotene – precursors to Vitamin A. Is a great source of complex-carbohydrates and fiber.

GARBANZO: A great combo of protein and complex-carbohydrate. High in soluble fiber, can help to keep blood sugar balanced.

PEAR: High in vitamins (C and K) and minerals(potassium and copper), high in fiber, and relatively low in calories. Their soluble fiber content may help gut health. And are linked to a lower risk of diabetes.

POMEGRANATE: Super source for vitamin C. High polyphenol content adds aids inflammation

PUMPKIN SEEDS: Great source of zinc, magnesium, calcium and potassium. Also protein and “healthy” fat.

Late Fall Salad


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Late Fall Salad

Recipe by GreenLeaf KitchenCourse: Side, Main, SaladsDifficulty: MediumServings

4

servingsPrep time

30

minutesCooking time

40

minutesTotal time

1

hour 

10

minutes

Ingredients

  • 2 – 4 Tbsp Vinaigrette
  • 4 cups fresh Arugula
  • 1 15 oz can Garbanzo Beans (*optional for extra protein)
  • 1 cup roasted Butternut Squash (*and/or roasted Cauliflower)
  • 1 Pear (or *Fuyu Persimmon), cut into bite sized cubes
  • ½ cup Pomegranate kernels
  • ½ cup roasted Pumpkin Seeds
  • ⅓ cup crumbled Feta (*or Manouri cheese)

Instructions

  • Drizzle Vinaigrette down inside sides of large bowl. Add in washed and dried Arugula, and the Chickpeas if using. Toss Augula (and Chickpeas) to evenly and lightly dress with the Vinaigrette. Next add the Butternut (and/or roasted Cauliflower), then the Pear (or Persimmon) cubes. Next sprinkle on Pomegranate kernels, Pumpkin Seeds, and Feta.
    Enjoy!

Roasted Butternut

• 1 medium Butternut Squash

• 2 – 3 Tbsp Extra Virgin Olive Oil

• Sea Salt & fresh ground Pepper to taste

Put Squash in a large bowl and toss with Olive Oil, Sea Salt (I usually start with ½ tsp), and Pepper. Spread in a single layer on a baking sheet. Pop in the oven. Roast at 375º for 25 minutes. Toss about or flip with a spatula to make sure none are sticking or burning. Test for doneness. Depending on the size of your chap, you may need up to 20 min more.

This process also works with a medium head of Cauliflower; cut into bite size chunks, drizzle with Oil, Salt, and Pepper (I like to add ½ tsp Turmeric as well). Then roast as you would with the Butternut.

Pan Roasted Pumpkin Seeds

• 1/2 cup Pumpkin Seeds

• 1 Tbsp Tamari (or Coconut Aminos)

Heat a dry (no oil) skillet over medium-high heat, add in your Pumpkin Seeds. Stir frequently with a spatula to avoid burning, after about 5 minutes you should see your seeds start to turn toasty, smell delicious, and you’ll probably hear some pops. You may need to lower your flame a little. When you start to see your seeds looking lightly toasted, add in your Tamari (or Coconut Aminos) Stir a lot, the sauce likes to stick and burn. Keep stirring for about 30 seconds to 1 minute, until all the liquid evaporates and the sauce sticks to your seeds. Transfer your seeds to a plate to cool.

Vinaigrette

• 1 clove Garlic (put through garlic press, or finely minced)

• 1 tsp Honey (*can be omitted)

• ½ Lemon juice and zest

• ½ tsp Sea Salt

• ½ tsp freshly cracked Pepper

• ⅓ cup Vinegar (Apple Cider or Wine vinegar)

• ½ Extra Virgin Olive Oil

Into a small bowl, or 2 cup measuring cup, add in Garlic, Lemon zest, Lemon juice, Honey, Salt & Pepper. Whisk together. Now whisk in your Vinegar. While whisking briskly, drizzle in your Olive Oil (this helps to emulsify the oil and vinegar). You only need a few tablespoons for the salad recipe. Put the rest into a jar with a tight sealing lid. It will last a couple days at room temp, and a couple weeks in the fridge.