Kale & Butternut Squash Salad

/ Jill West Nutrition Consulting/
KALE & BUTTERNUT SQUASH W. GOAT CHEESE

KALE & BUTTERNUT SQUASH W. GOAT CHEESE

I always look for the quick and easy preparation method, so buying butternut squash already cubed is a winner for me! But if you prefer to start from scratch with a fresh butternut squash, this salad is a great way to eat left over squash the next day.

This salad is a favorite of mine because it provides 3 vibrant colors – dark green, orange and red – providing a wide variety of antioxidants. In one side dish you’ve gotten 3 of the 6 colors of the rainbow, which I encourage my clients to eat each day. Butternut squash is an excellent source of vitamins A & C, antioxidants and fiber, while kale provides an amazing amount of vitamins A, C & K. Last but not least, pumpkin seeds provide more protein than most other nuts and seeds and is an excellent source of 5 different minerals.  Enjoy great taste and loads of nutrition at the same time!

Salad Ingredients:

  • 1 package pre-cubed butternut squash (16 oz.), fresh or frozen

  • Salt and pepper to taste

  • 1 large bunch Lacinato (Tuscan) kale, stemmed and thinly sliced

  • 3 Tablespoons pumpkin seeds, toasted

  • ¼ cup dried cranberries or pomegranate seeds

  • 3 Tablespoons goat cheese (optional)

Salad Dressing:

  • 2 Tablespoons olive oil

  • 1 Tablespoon fresh lemon juice, divided

  • 1 Tbsp apple cider vinegar

  • 1 tsp pure maple syrup

  • 2 teaspoons Dijon mustard

  • 1 shallot, minced

  • Salt & pepper to taste

Preparation:

  1. Preheat oven to 425°F. Place cubed butternut squash on baking sheet, lined with parchment paper. Drizzle 1 teaspoon olive oil over the top. Season with salt and pepper. Toss to evenly coat the butternut squash with oil and spices. Spread butternut cubes evenly around pan and roast for 20-25 minutes until squash is fork tender.

  2. While the squash is roasting, toast pumpkin seeds l in a small, nonstick skillet over medium-high heat, stirring occasionally, until they are just golden brown, 2–3 minutes. Set aside.

  3. In a small bowl whisk together olive oil, lemon juice, apple cider vinegar, maple syrup, Dijon mustard, and shallot until smooth. Add salt and pepper to taste.

  4. Prepare the kale by removing stems and slicing into thin strips. Place in a large bowl and add 1-2 Tablespoons salad dressing, toss thoroughly and set aside.

  5. Add roasted squash, cranberries or pomegranate seeds; toss to combine. Add additional dressing as needed for taste preferences and store remainder in the refrigerator to use within 5 days. Transfer to salad bowls, sprinkle with pumpkin seeds and serve.

Makes 4 servings.

Nutrition per Serving:  180 calories, 7g total fat (1.5g saturated fat), 0g Trans-fat, 27g carbohydrate, 11g sugar, 4g fiber, 5g protein, 140mg sodium, 455mg potassium.