The beauty of the fall season isn't just the leaves changing colour or the crispiness of the air; it's also the amazing array of vegetables that are in season such as squash and sprouts. Combining it altogether in a wonderful seasonal salad with a creamy and tangy dressing is the perfect way indulge — in a healthy way!
Butternut squash, with it's sweet creamy texture is such a versatile ingredient. You can make raw noodles, roasted or steamed, put it in salads or make dessert pies... All the while being low in fat, whilst delivering an ample dose of dietary fiber, which makes it a heart friendly and healthy choice. They contain high quantities of potassium and vitamins A and C, as well as being rich in antioxidants and carotenoids, providing anti-inflammatory benefits.
Cauliflower is a cruciferous vegetable that packs a wallop of health benefits as well as being a great substitution for heavier veggies such as potato. This nutrition packed flowering vegetable is a great source of Vitamin C, and manganese, both of which are powerful antioxidants. It also contains carotenoids, reducing the risks of cardiovascular diseases and cancer. It contains detoxifying properties, helping to support the liver's abilities to neutralize toxins, and is a great digestive support, being rich in dietary fiber while helping to lower cholesterol levels.
Brussels sprouts is also part of the cruciferous family, containing essential nutrients for the body, especially high in Vitamin C and K, promoting healthy bones and serving as an anti-inflammatory agent as well as an antioxidant, protecting the body by trapping harmful free radicals. The high fiber content lowers cholesterol, aiding in digestion, maintaining low blood sugar and contains sulforaphane, which protects the stomach lining by obstructing the overgrowth of a bacteria that can lead to gastric cancer.
Put them altogether and you've got a sure winner!
Autumn Salad with Horseradish Vinaigrette
2 cups roughly chopped butternut squash
2 cups chopped cauliflower
2 cups brussels sprouts halved
1 purple carrot
1/4 small onion
2 TBS olive oil
pinch of cayenne pepper
pinch of nutmeg
1/4 cup goji berries
1/4 cup pomegranate seeds
2 TBS horseradish vinaigrette dressing
1. Preheat oven to 200˚C
2. Roughly chop up the vegetables into large pieces
3. Spread over a baking tray and drizzle with oil and spices, gently toss to make sure it's evenly spread
4. Roast for about 25mins
5. Add the goji berries and pomegranate seeds (soak the goji berries for 15mins beforehand and drain out water)
6. Combine with the dressing
* Be gentle when you're tossing the salad in with the vinaigrette as the veggies will be soft
* You can add beans or chickpeas into the salad for an extra protein boost