Autumn Salad with Figs

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As the fall season approaches, healthful salads are a great side item on days where you may be eating heavier festive foods that can cause a carbohydrate and fat dump, leaving you sluggish and ready for a nap. Avoid that feeling by creating a healthy side dish to go along with foods that might be richer in flavors, higher in fat, and packed full of carbs. Figs and pomegranate seeds are the stars of this dish. High in fiber and rich in antioxidants, this salad is perfect addition to any menu. And always fill up on the salad goodness first (a little tip)!

Ingredients

¼ cup olive oil
2 tbsp apple cider vinegar
1 tbsp maple syrupor local honey
1 tbsp whole-grain mustard
½ cup feta cheese crumbled
2 cups mixed greens
½ cup pomegranate seeds
4 fresh figscut into wedges
Celtic sea salt to taste
fresh cracked black pepperto taste

Directions

In a mason jar with lid, pour oil, vinegar, maple syrup and mustard and seal with a lid. Shake to incorporate and set aside.

Arrange the greens on a platter. Top with figs, pomegranate seeds and feta cheese crumbles and lightly pour half of the dressing over the top and serve.

Tabbouleh Salad

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This Lebanese dish is bright with flavors of Spring, fresh with leafy herbs and filling with each healthful bite.

Ingredients

½ cup bulgur wheatcan substitute with: quinoa and/or couscous
3 large bunches of fresh parsleyremove stems and finely chop
½ bunch of fresh mintremove stems and finely chop
1 medium red pepperseeded and finely chopped
1 medium yellow pepperseeded and finely chopped
1 medium cucumberfinely chopped
½ red onionpeeled and finely chopped
2 garlic clovesminced
1 large lemonjuiced plus extra slices for garnish
⅓ cup olive oil
salt and pepper to taste

Directions

Add cooked bulgur wheat to a bowl. Add olive oil and lemon juice to a separate bowl and whisk until well combined. Pour the mixture into the bulgur wheat, stir and set aside.

Chop cucumbers, peppers, red onions, garlic, parsley, and mint very finely and add the ingredients to a bowl. Season with salt and pepper.

Add bulgur to the chopped ingredients and toss together.

Refrigerate for 30 minutes to chill and meld flavors together and serve alongside your favorite protein and a few extra lemon wedges.

Mediterranean Lentil Salad

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This salad is a powerhouse for heart health. Lentils, rich in potassium, counteract the negative impacts of salt and reduce blood pressure. Plus, just half a cup of lentils offers nearly one-third of the recommended daily fiber intake.

Ingredients

1 cup raw lentilsrinsed
2 cucumbersdiced and seeded
1 large red oniondiced
¼ cup sun dried tomatoeschopped
2 large bunches of parsleychopped (include stems)
1 bunch mint leavesshredded
Dressing
2 tbsp olive oil
1 lemon(juice only)
1 tsp dijon mustard
1 clove garlicminced
¼ tsp pepper
Optional
½ cup chicken or salmoncooked
¼ cup low-fat feta cheese

Directions

In a medium saucepan, bring 2 cups of water to boil and cook lentils per package instructions. Transfer cooked lentils to a baking sheet, arrange in an even layer, and place in refrigerator to cool while chopping the other ingredients.

In a large bowl, combine cucumbers, red onion, sun dried tomatoes, parsley, and mint. Add cooled lentils. Toss ingredients until well combined.

To prepare the dressing, whisk together oil, lemon juice, Dijon mustard, garlic, and pepper in a small bowl until emulsified. Pour evenly over salad and toss again until all the ingredients are lightly coated with the dressing.

Top salad with optional chicken, salmon, and/or cheese.

Tip: With hearty ingredients and minimal dressing, this recipe is great for weekly meal prep. Simply prepare the salad as instructed ahead of time and store in the refrigerator for up to 4 days.

Pumpkin and Lentil Salad

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Pumpkin is oftentimes paired with sweet ingredients. Not for this recipe – we’re keepin’ it savory! This salad is bursting with healthful goodness, packed with antioxidants, tons of fiber and plenty of protein to keep you full longer.

Ingredients

2 tsp olive oil
1 tsp ground cumin
½ tsp ground coriander
¼ tsp ground ginger
2 cloves garlic
1 cup dry lentilslook through for impurities and rinse
3 cups water
salt
black pepper
2 cups pumpkindiced
2 cups baby spinach leavesfresh
Vinaigrette
1 tbsp olive oil
2 tbsp balsamic vinegar
1 tbsp Dijon mustard
1 tbsp maple syrupor local honey
½ tsp ground cumin
¼ tsp coriander
2 tbsp sundried tomatoespatted dry and finely chopped
salt
black pepper

Directions

In a large saucepan over medium heat, add oil, cumin, coriander, ginger and garlic and sweat until garlic is fragrant.

Add lentils to the saucepan along with water and stir everything together. Bring lentils to a boil and reduce heat to low and partially cover with a lid. Simmer for 30 minutes or until lentils are soft.

While lentils are cooking, line a baking sheet with parchment paper. place pumpkin down in a single layer and drizzle with oil, salt and pepper. Roast the pumpkin at 425 degrees F. for 25 minutes or until tender.

Once the lentils are cooked, drain off water and pour in a serving bowl. Season with salt and pepper and let them cool.

Whisk together all ingredients for the vinaigrette and pour over lentils. Add the roasted pumpkin to the bowl and incorporate. Place on top of baby spinach leaves and serve.

Chickpea and Radish Salad

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This tangy, light, and very healthful salad is beautiful to look at and present at the next meal gathering – perfect for outdoor potlucks and picnics!

Ingredients

¼ cup pickle juice
2 tbsp olive oil
2 tsp stone ground mustard
2 tsp yellow mustard
4 tsp any mustard you like (dijon, yellow, spicy brown)
1 tsp dried dillweed
15 oz can garbanzo bean (chickpeas)rinsed and drained
1 ⅓ cups watermelon radishessliced thinly and halved
1 ⅓ cups carrotribbon sliced
½ cup avocado halved and thinly sliced
½ cup thinly sliced cucumberyou can use dill pickles if you prefer more tangy flavors
1 stalk celery thinly sliced
½ cup finely chopped onion

Directions

In a 1 1/2-quart bowl, stir together dill pickle juice, olive oil, mustards, and dillweed.

Stir in garbanzo beans, radishes, cucumber or chopped pickles, celery, and onion. Chill, covered, at least 4 hours.

Shrimp Ceviche

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Light and fresh, there is nothing like a bowl of ceviche as a light meal. Go the traditional route and let the citrus “cook” the shrimp, or use pre-cooked shrimp for those that are a bit more cautious with food safety. Either way, you’ll get a complete meal packed with plenty of protein, fiber and healthy fats along with some amazing nutrients like vitamin C that may help improve skin elasticity and stimulate collagen production.

Ingredients

2 lbs shrimpchopped – pre-cooked or raw
½ cup red onion thinly sliced
1 jalepenominced (leave the seeds and rib for extra heat, otherwise remove before chopping)
¾ cup cucumberdiced
1 cup tomatoesseeded and diced
¾ cup fresh cilantro leaveschopped
1 avocadochopped
½ cup fresh lime juiceif using raw shrimp, use 3/4 cup
¼ cup fresh lemon juice
⅓ cup fresh orange juice
1 tsp saltto taste
black pepper to taste
tortilla chipsfor serving

Directions

For cooked shrimp

Place the shrimp, red onion, jalapeno, cucumber, tomatoes, cilantro, and avocado in a bowl.

Mix the lime, lemon and orange juice. Pour over the shrimp mixture. Add salt to taste. Gently toss to coat.

Cover your ceviche and refrigerate for at least 30 minutes or up to 8 hours.

If you plan to refrigerate your ceviche for longer than 30 minutes, omit the avocado and add it right before serving.

Serve chilled with tortilla chips if desired.

For raw shrimp

Place the shrimp, lime juice and lemon juice in a bowl. Cover and refrigerate for at least 20 minutes, or until shrimp turn pink and opaque. It will take longer for larger pieces of shrimp.

Add the red onion, jalapeno, cucumber, tomatoes, cilantro, avocado, orange juice and salt to the shrimp mixture. Stir to combine.

Cover your ceviche and refrigerate for at least 30 minutes or up to 8 hours. If you plan to refrigerate your ceviche for longer than 30 minutes, omit the avocado and add it right before serving.

Serve chilled with tortilla chips if desired.

Kale Salad with Roasted Sweet Potatoes

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Kale, a super-nutrient, is slightly cooked in this warm salad which allows the dressing to seep into the leaves adding tons of flavor. Add roasted sweet potatoes and a few other healthful ingredients and you have an amazing salad that stands alone or can be served as a side.

Ingredients

For the dressing:
2 tbsp vegetable oil
2 tsp maple syrup
1 tsp dijon mustard
1 tsp apple-cider vinegar
½ tsp salt
¼ tsp black pepper
For the sweet potatoes:
1 medium sweet potatopeeled and cut into 1/2 inch squares
1 tsp vegetable oil
½ tsp salt
¼ tsp black pepper
For the kale:
6 cups chopped kale
2 cups arugula
¼ tsp salt
⅛ tsp black pepper
½ cup roasted chickpeasyou can also use canned – just be sure to drain, rinse and pat dry
2 tbsp pomegranate seedsor dried cranberries

Directions

Preheat oven to 400 degrees.

For the dressing, into a small bowl, whisk ingredients together and set aside.

For the sweet potatoes, place on a baking sheet and toss with oil, salt, and pepper. Bake for 20 Minutes. Halfway through, toss sweet potatoes.

For the kale, heat a skillet over medium-low heat, and add oil. Add kale, salt, and pepper, and cook for approximately 2 minutes, tossing constantly. Kale should soften but not wilt.

Into a large bowl, transfer kale, add sweet potatoes, chickpeas, pomegranate seeds, and dressing. Toss and season with salt and pepper to taste.

Quinoa and Black Bean Salad by Brandon Bolton, RDN

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Whether you are vegetarian or just looking for a healthy meal, we’ve got you covered with this delicious and nutritious Quinoa and Black Bean Salad that’s packed with plenty of protein and fiber to help keep you feeling fuller longer. Easy to make ahead and store in containers for those days you’re on the go.

Ingredients

1 tsp vegetable oil
1 yellow onionchopped
3 cloves garlicchopped
¾ cup quinoa
1 ½ cups vegetable broth
1 tsp ground cumin
¼ tsp cayenne pepper
sea salt to taste
fresh cracked black pepper to taste
1 cup red pepperchopped
1 cup corn kernelsfrozen
30 oz canned black beansrinsed and drained
½ cup fresh parsleyremove stems and chop

Directions

Heat oil in a saucepan over medium heat; cook and stir onion, red pepper and garlic until lightly browned, about 10 Minutes.

Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 Minutes.

Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and top with fresh parsley.

Spinach Apricot Salad with Bleu Cheese

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This salad starts with spinach, a super nutrient that is mild and compliments tangy slices of dried apricots, another amazing fruit for its health benefits. Add some cashews for a crunch, top with a few sliced grapes and tangy bleu cheese, and you have yourself a delicious healthful salad that is great all year long!

Ingredients

6 cups baby spinach
⅔ cup thinly sliced dried apricots
¼ cup chopped cashews
½ cup sliced red seedless grapes
¼ cup bleu cheese sliced or crumbled
Dressing
2 tbsp honey
1 tbsp dijon mustard
1 garlic clove grated
¼ cup balsamic vinegar
¾ cup extra virgin olive oil
½ tsp salt
½ tsp black pepper

Directions

For dressing

Grab a mason jar with lid and add all ingredients to jar. Place lid on tight and shake dressing to incorporate well. Let sit in refrigerator until ready to use. Store remainder in jar with lid until ready to use. Remember to shake well before pouring onto salad.

Place spinach in a large salad bowl and sprinkle all ingredients over the top. Before serving, add a 1/4 cup dressing and toss. Serve with tongs and enjoy!

Pomegranate Kale Salad

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This salad brims with the nutritional goodness of superfoods. The robust, curly leaves of kale, complemented by the sweetness of orange slices and the burst of juice from pomegranate seeds, create an irresistible dish that appeals to both kale enthusiasts and those who may be hesitant about it.

Ingredients

1 bunch of kalewashed, stemmed and cut into thin strips
½ cup pomegranate seeds
1 medium orangepeeled and pulled apart
1 cup toasted walnuts
garnish with Parmesan cheese
Dressing
¼ cup olive oil
2 tbsp white wine vinegar
1 tsp Dijon mustard
½ tsp honey
pepper to taste
salt to taste

Directions

Place washed and stemmed kale in a large bowl.

In a small bowl, whisk together the olive oil, vinegar, mustard, honey, salt, and pepper.

Pour dressing over kale and toss to coat. Sprinkle the pomegranate seeds, walnuts, and cheese over the salad.