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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
Nourishing, easy to make, and simply delicious: this Winter Harvest Salad will become a must-have in your weekly meal prep! 🥗 Plus, it is fully plant-based, gluten-free, and super versatile. Serve it as a side dish during a fancy dinner, or put it into a lunch box and take it to work or school.
Winter Harvest Salad: nourishing, filling, and super tasty!
Kale, apples, walnuts, pomegranate seeds, and Brussels sprouts are only some of the amazing ingredients contained in this Winter Harvest salad. All of these ingredients are packed with vitamins, minerals, and lots of fiber, which make this kale and Brussels sprout salad ideal for promoting good gut health and boosting our immune system.
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Plus, I have created a special homemade honey mustard dressing, made with just balsamic vinegar, mustard, honey, and lemon juice. This dressing perfectly complements the earthy flavors of the salad, and makes it even more delicious!
This kale and Brussels sprout salad is rich in micronutrients, omega-3 and omega-6 fatty acids, and healthy fats (mainly coming from walnuts). However, to create a complete meal based on this Winter Harvest salad, I would suggest combining it with a source of complex carbohydrates, such as wild rice or sourdough bread, and a protein. I personally love to pair it with my Vegan Smokey Butternut Chili or with these incredible Tofu Burgers with Veggies.
Finally, this recipe is part of my Winter Meal Prep series. Check it out for more healthy meal ideas, and don’t forget to tag me on your socials if you decide to try any of them! 💗
Winter Harvest Salad: Ingredient Selection Tips
Pomegranate Seeds
Sometimes it can be tricky to take out the seeds in a pomegranate, and not make total chaos in the kitchen. You can find the seeds in packets in the grocery store, just make sure they are fresh. They should have bright light-red color and look juicy and firm.
Brussel Sprouts
Look for bright green and firm Brussels sprout heads. Avoid those with black spots, as they could be a sign of fungus. Try to choose ones with smaller heads over large ones, as those could be bitter and hard. The best time for buying and preparing Brussels sprouts is late fall and early winter, although they are available all year round.
Winter Harvest Salad: Noteworthy Health Benefits
Pomegranate seeds
Pomegranate is a fantastic fruit. It is full of vitamin C, vitamin K, potassium, folate, and fiber. It is low in calories, and rich in antioxidants, and there are numerous health benefits to eating pomegranate regularly. Here are the main ones, but If you want to know more about the amazing health benefits of pomegranates, please consider reading this article 10 Benefits of Pomegranates, from Fertility to Weight Loss. :
- They can fight inflammation
- They may help fight prostate cancer
- Pomegranate seeds may prevent breast cancer
- They might lower blood pressure, as well as the risk of heart disease
- Pomegranate seeds may help fight arthritis
- They may help improve memory, as well as exercise performance
Brussel Sprouts
Brussels sprouts are packed with fiber, vitamins, and minerals, and are low in calories. They are rich in vitamin K, vitamin A, and vitamin C.
Here are the health benefits of Brussels sprouts:
- They might support gut health and the immune system
- They are helpful in reducing oxidative stress and fighting inflammation
- Brussels sprouts may help protect against cancer
- They can help support digestive health and maintain healthy blood sugar levels
- Regular consumption of Brussels sprouts can support bone, eye, and skin health
Walnuts
Walnuts are a good source of healthy fats, fiber, and protein. They support our health in so many ways, and here are some of them:
- They can fight oxidative stress and decrease inflammation
- They might reduce the risk of heart disease and of some types of cancer
- Eating walnuts regularly can promote a healthy gut and support weight management
- They may lower the risk of diabetes and lower blood pressure
- Walnuts may promote healthy aging
- They can help support brain and bone health
Want to know more about the fantastic benefits of apples? Consider checking this article!
Winter Harvest Salad
Ingredients
Dressing:
- 3 tbsp Balsamic Vinegar or apple cider vinegar (if you want to keep the fruit bright colored in the salad)
- 3 tsp Honey or agave
- 2 tsp Mustard
- 2 tbsp Olive Oil extra virgin
- ½ lemon juice
- Salt to taste
- Pepper to taste
Salad:
- ¼ cup Pomegranate seeds
- ½ cup Brussel sprouts quartered raw
- 1 Apples small dice, sweet red like gala or pink lady
- ½ cup Walnuts chopped
- 2 whole Clementine or Mandarin oranges wedges
- 4 oz Baby kale & spinach mix (or other desired greens)
Instructions
- Mix dressing ingredients in a small bowl or mason jar.
- Combine all other ingredients in a large bowl.
- Drizzle dressing over salad.
- If you would like to store, add greens only upon serving.
Nutrition
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