When the weather cools down during the Fall and Winter months I tend to make more warming foods such as stews, soups, oatmeal and more. However, I do love the crunch and texture of a refreshing salad and sometimes miss it! This Fall salad is a great way to enjoy in season produce, fall flavors and a crunchy delicious nourishing meal! This Fall salad is made with arugula, kabocha squash, fennel, pumpkin seeds, orange and savory golden beets! What I love about big salad is their high fiber content to support gut health and this salad also packs in the vitamin C for immune support!
Healthy Benefits of Ingredients
Maple syrup is an excellent source of manganese and a good source of riboflavin. Pure maple syrup is also a source of calcium, thiamin, potassium, and copper. One serving of pure maple syrup (2 tablespoons) contains 35% of the Daily Value of Manganese and 15% for Riboflavin. Scientists have also identified more than 67 different plant compounds, or polyphenols, nine of which are unique to pure maple syrup. One of these polyphenols, named Quebecol, naturally forms when the sap is boiled to produce maple syrup.
Beetroot can be roasted, juiced, blended and eaten raw (shredded)! Beets have a high water content, fiber and even some protein. Beets can also help improve your digestive health and have a number of anti-inflammatory properties from their pigments called betalains.
Pumpkin seeds are high in dietary fiber, a one ounce (28-gram) serving contains 1.1 grams of fiber. A diet high in fiber can promote good digestive health. Pumpkin seeds are also rich in antioxidants, iron, zinc, magnesium and many other nutrients.
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Mandarin Squash Fall SaladPrint Recipe
- 1 small kabocha squash
- 1 tbsp extra virgin olive oil for roasting squash
- 1 fennel bulb
- 2 cups arugula
- 1 cup chopped golden beets
- 3 tbsp pumpkin seeds
- 4 small Limoneira mandarin clementine oranges
- 1/4 cup extra virgin olive oil
- 1/2 tbsp diced fennel fronds
- 2 tbsp maple syrup
- 1/4 tsp salt
- 1/4 tsp ginger powder
- Cut kabocha squash in half and then scoop out the seeds.
- Slice into ½ inch thick slices and brush with extra virgin olive oil.
- Roast in a preheated 425 degree Fahrenheit oven, 10 minutes each side.
- To make the salad dressing, cut 2 oranges in half and juice, add to a small jar with the olive oil.
- Finely dice fennel fronds and add ½ tablespoon of the fennel to the jar with the maple syrup, salt and ginger powder.
- Add a lid on the jar and shake, or whisk dressing together.
- Peel and segment remaining two oranges and thinly slice the fennel bulb.
- Toss arugula, fennel and dressing together.
- Serve on a platter topped with roasted squash, orange segments, beets and pumpkin seeds. Enjoy!
Enjoy More Salad Recipes Below!
This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!