Healthy Fall Recipes: Autumn Harvest Quinoa Salad
As the leaves turn golden and the air becomes crisp, our cravings shift towards warm, hearty meals that celebrate the bounty of the fall harvest. The DASH (Dietary Approaches to Stop Hypertension) diet, renowned for its heart-healthy benefits, emphasizes the consumption of fruits, vegetables, whole grains, and lean proteins. This Autumn Harvest Quinoa Salad perfectly embodies the principles of the DASH diet, offering a nutritious and delicious way to enjoy the flavors of the season. In this article, we’ll explore how to create this vibrant salad, packed with seasonal ingredients, and discuss its health benefits.
The DASH Diet and Its Benefits
The DASH diet was developed to combat high blood pressure and promote overall cardiovascular health. It focuses on reducing sodium intake and increasing the consumption of nutrient-rich foods. By incorporating a variety of fruits, vegetables, whole grains, and lean proteins, the DASH diet helps lower blood pressure, reduce cholesterol levels, and support weight management. This Autumn Harvest Quinoa Salad is a perfect example of a DASH-friendly meal, combining wholesome ingredients that are both delicious and beneficial for your health.
To create this delightful salad, you’ll need the following ingredients:
Ingredients for this Healthy Fall Recipe
- Quinoa: 1 cup, cooked
- Butternut Squash: 1 small, peeled and cubed
- Brussels Sprouts: 1 cup, halved
- Pomegranate Seeds: 1/2 cup
- Kale: 2 cups, chopped
- Walnuts: 1/4 cup, toasted
- Feta Cheese: 1/4 cup, crumbled (optional)
- Olive Oil: 2 tablespoons
- Apple Cider Vinegar: 1 tablespoon
- Maple Syrup: 1 teaspoon
- Salt and Pepper: to taste
- Fresh Herbs: Use garnish such as parsley or thyme
Instructions
- Prepare the Quinoa:
- Rinse 1 cup of quinoa under cold water to remove any bitterness.
- Cook the quinoa according to package instructions. Typically, this involves boiling 2 cups of water, adding the quinoa, reducing the heat, and simmering for about 15 minutes until the water is absorbed.
- Fluff the quinoa with a fork and set it aside to cool.
- Roast the Vegetables:
- Preheat your oven to 400°F (200°C).
- Toss the butternut squash and Brussels sprouts with 1 tablespoon of olive oil, salt, and pepper.
- Spread the vegetables out on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized.
- Prepare the Dressing:
- In a small bowl, whisk together the remaining olive oil, apple cider vinegar, maple syrup, salt, and pepper.
- Assemble the Salad:
- In a large bowl, combine the cooked quinoa, roasted vegetables, chopped kale, pomegranate seeds, and toasted walnuts.
- Drizzle the dressing over the salad and toss to combine.
- If using, sprinkle the crumbled feta cheese on top.
- Garnish with fresh herbs.
Healthy Fall Recipe Nutritional Information
This Autumn Harvest Quinoa Salad is not only delicious but also packed with nutrients. Here’s a breakdown of the nutritional content per serving:
- Calories: Approximately 250
- Protein: 8 grams
- Fiber: 6 grams
- Healthy Fats: 12 grams
- Sodium: Low, thanks to the use of fresh ingredients and minimal added salt
Health Benefits of Key Ingredients
- Quinoa: A complete protein, quinoa provides all nine essential amino acids. It’s also rich in fiber, magnesium, and antioxidants.
- Butternut Squash: High in vitamins A and C, butternut squash supports immune function and skin health.
- Brussels Sprouts: These cruciferous vegetables are packed with vitamins K and C, fiber, and antioxidants.
- Pomegranate Seeds: Rich in antioxidants and anti-inflammatory compounds, pomegranate seeds promote heart health.
- Kale: A nutrient-dense leafy green, kale is high in vitamins A, C, and K, as well as fiber and antioxidants.
- Walnuts: These nuts are a great source of omega-3 fatty acids, which support brain health and reduce inflammation.
Tips for Customization
This salad is highly versatile and can be customized to suit your preferences:
- Add Protein: For a more substantial meal, consider adding grilled chicken, tofu, or chickpeas.
- Swap Vegetables: Feel free to substitute the butternut squash and Brussels sprouts with other seasonal vegetables like sweet potatoes or roasted beets.
- Change the Greens: If kale isn’t your favorite, try using spinach, arugula, or mixed greens.
- Experiment with Nuts and Seeds: Instead of walnuts, you can use almonds, pecans, or pumpkin seeds for a different crunch.
Healthy Fall Recipes Meal Prep and Storage
This salad is perfect for meal prep and can be stored in the refrigerator for up to 3 days. To keep the salad fresh, store the dressing separately and add it just before serving. This will prevent the greens from becoming soggy and ensure that the salad retains its vibrant texture.
Embrace the flavors of fall with this Autumn Harvest Quinoa Salad, a delicious and nutritious dish that aligns with the principles of the DASH diet. By incorporating seasonal ingredients and heart-healthy components, this salad not only satisfies your taste buds but also supports your overall well-being. Try this recipe today and enjoy a wholesome meal that celebrates the best of autumn’s bounty.
For more healthy fall recipes and tips on maintaining a balanced diet, explore our website and discover a world of nutritious and delicious options. Happy cooking!
Also Read: Olga’s Pea Soup Recipe
Also Read: Penne Pasta with Pesto Sauce
Autumn Harvest Quinoa Salad: Healthy Fall Recipes
Ingredients
- 1 cup Quinoa cooked
- 1 small Butternut Squash peeled and cubed
- 1 cup Brussels Sprouts halved
- 1/2 cup Pomegranate Seeds
- 2 cup Kale chopped
- 1/4 cup Walnuts toasted
- 1/4 cup Feta Cheese crumbled (optional)
- 2 tbsp Olive Oil
- 1 tbsp Apple Cider Vinegar
- 1 tsp Maple Syrup: 1 teaspoon
- Salt and Pepper: to taste
- Fresh Herbs: Use garnish such as parsley or thyme
Instructions
- Rinse 1 cup of quinoa under cold water to remove any bitterness.
- Cook the quinoa according to package instructions. Typically, this involves boiling 2 cups of water, adding the quinoa, reducing the heat, and simmering for about 15 minutes until the water is absorbed.
- Fluff the quinoa with a fork and set it aside to cool.
Roast the Vegetables:
- Preheat your oven to 400°F (200°C).
- Toss the butternut squash and Brussels sprouts with 1 tablespoon of olive oil, salt, and pepper.
- Spread the vegetables out on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized.
Prepare the Dressing:
- In a small bowl, whisk together the remaining olive oil, apple cider vinegar, maple syrup, salt, and pepper.
- Healthy Fall Recipes Autumn-Harvest-Quinoa-Salad – Walnuts
Assemble the Salad:
- In a large bowl, combine the cooked quinoa, roasted vegetables, chopped kale, pomegranate seeds, and toasted walnuts.
- Drizzle the dressing over the salad and toss to combine.
- If using, sprinkle the crumbled feta cheese on top.
- Garnish with fresh herbs.