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in Mains, Meal Prep Lunches, Salads, Sides, Vegetarian · February 18, 2021

Winter Kale Salad

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It’s time to bring on the hearty loaded salads! If you’re anything like me, salads in the winter or fall are less appealing. I crave all the warm, comforting meals like soups, pastas and anything roasted. This delicious winter kale salad is an exception. With roasted acorn squash and toasted pecans this side salad is winter ready.

I had first sought out to make this salad with delicata squash, but I could not find it anywhere at my local grocery stores. Instead of scouring the markets, I chose to use acorn squash as it is more readily available to most people.

I went with acorn squash for a few reasons:

  • It has a similar taste to delicata squash
  • You can roast it in a similar way
  • They both have edible skins!

Acorn squash, also called pepper squash, is a winter vegetable available in early fall through the winter season. It is rich in many nutrients, including fibre, vitamins & minerals.

Acorn squash is very easy to roast and work with compared to butternut or spaghetti squash. Plus it looks super cute cut into semi-circles (see photo below)!

Ingredients for this Winter Kale Salad

  • 2 acorn squashes
  • 1 large bunch of Kale
  • 1 pomegranate (or about 1 cup if buying pre-seeded)
  • Pecans- feel free to sub different nuts here, pistachios or walnuts would work great!
  • Feta cheese
  • Olive oil
  • Salt & pepper

Ingredients for the White Wine Pomegranate Vinaigrette

  • Pomegranate juice – I bought a small bottle. You can freeze the leftover juice if you don’t plan to use it right away.
  • White wine vinegar
  • Olive oil
  • Dijon mustard
  • Garlic cloves
  • Salt & pepper

If you’re not into making your own salad dressings, this recipe would pair nicely with a balsamic or citrus salad dressing.

Try out my other favourite salad recipe, Apple Cheddar Salad with a delicious Maple Cider Vinaigrette

If you try it out let me know what you think by leaving me a review and star rating. Ratings help others enjoy my recipes as well!

winter salad pomegranate kale

Acorn Squash & Pomegranate Kale Salad

Andrea Toole
A delicious winter salad made with roasted acorn squash, pomegranate seeds, feta and roasted salted pecans. This salad pairs perfectly with my White Wine Pomegranate Vinaigrette!
Print Recipe Pin Recipe
Prep Time 25 mins
Cook Time 40 mins
Course Main Course, Salad, Side Dish
Cuisine American
Servings 6 as a side

Ingredients
  

  • 2 medium acorn squash
  • Drizzle of olive oil
  • Pinch salt & pepper
  • 1 cup pecans, toasted with a pinch of salt
  • 8 cups chopped kale
  • 1 cup pomegranate arils
  • 4 oz feta cheese, crumbled

White Wine Pomegranate Vinaigrette

  • 1/3 cup white wine vinegar
  • 1/4 cup olive oil
  • 3 tbsp pomegranate juice
  • 1 tsp dijon mustard
  • 2 cloves garlic, minced
  • 1/8 tsp salt
  • Fresh cracked black pepper to taste

Instructions
 

Roast the Acorn Squash

  • Start by roasting the acorn squash. Preheat the oven to 375F and line 2 baking sheets with parchment paper.
    Rinse the acorn squash under cold water to clean the skin.
  • Slice in half lengthwise as shown above. Scoop out the seeds and pulp. (You can save the seeds and roast like pumpkin seeds)
  • Next, slice the squash into half-inch strips horizontally (across the short side) as shown above.
  • Once the acorn squash is sliced, drizzle with some olive oil. You don't need too much here, about 2 tsp worth of oil. Rub in with your fingers to ensure all sides are coated with oil, then add a pinch of salt and pepper and mix together.
  • Arrange the squash pieces between the 2 baking sheets evenly. (We are using 2 baking sheets instead of 1 because we want to avoid overcrowding the pieces or they will steam rather than roast)
  • Bake for 25 minutes, then remove from the oven and flip each piece over. Return to the oven for an additional 15-18 minutes until each side is golden and soft when pierced with a fork. The skin is edible and it will be soft enough to eat. I like to leave it on, but you can peel it off if you'd like. Cut each piece in half through the middle. Set aside to cool.

Roast the Pecans

  • Place the pecans on a baking sheet. Roast them in the oven for 5 minutes at the same temperature as before until they are roasted and fragrant. Once out of the oven sprinkle with a pinch of salt and set aside to cool.

Make the Salad

  • Add the chopped kale to a large bowl and drizzle with about 1 tsp of olive oil and a pinch of salt. Massage the kale with your hands for about 30 seconds-1 minute until the leave appears to have a deeper green colour and they are more tender.
  • Top with the pecans, acorn squash pieces, pomegranate seeds and crumbled feta cheese.

Make the Vinaigrette

  • Combine all vinaigrette ingredients in a small mixing bowl and whisk together. Set aside.
  • Either mix the vinaigrette into the salad or serve on the side if you anticipate leftovers. Enjoy!

Notes

  • Store refrigerated in an airtight container for 4-5 days without the vinaigrette mixed in.
  • Stored in the refrigerator, the vinaigrette will keep for up to 1 week. The olive oil will harden in the fridge. Allow the vinaigrette to sit at room temperate for 30 minutes before serving for the oil to liquefy again.
  • Freeze the leftover pomegranate juice if you don’t plan to use it right away.
 
 
Keyword acorn squash, kale salad, side salad, squash
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Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
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Andrea | Healthy + Easy Recipes
New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•1 cup reserved pasta water
•2 tsp olive oil
•1 medium zucchini, sliced into ribbons
•1 medium carrot, sliced or peeled into thin ribbons
•1 large red bell pepper, thinly sliced
•1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce
•2 tbsp olive oil
•3 large cloves garlic, minced
•2 tbsp all-purpose flour
•1 1/2 cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
•1 cup freshly-grated block parmesan cheese, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk. 
5. Increase the heat to bring the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
A must bake this weekend 🐣🥕 This Carrot Cak A must bake this weekend 🐣🥕

This Carrot Cake Loaf with Cream Cheese Frosting is perfectly moist and made with nourishing ingredients like whole wheat flour & Greek yogurt, apples and carrots.

SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
* 1/2 tsp vanilla extract

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#eastercookies #healthybaking #carrotcake #creamcheesefrosting #healthylifestyle #healthyrecipes #holidaybaking #dietitian #healthysnacks #tiunutritionplan #healthycarrotcake #snackideas #healthyeating #f52grams #wholefoods
Re-sharing because this salad deserves all the spo Re-sharing because this salad deserves all the spotlight 🥗

This has quickly become one of my favourite way to eat veggies this spring. This salad is so fresh and packs in so much nutrition on its own, & I love pairing it with some rice noodles to create more of a balanced meal. Plus, everything is better with more carbs 🥖

Peanut Sauce: adds healthy fats (dietary fats are so filling!)
Veggies: add lots of fibre
Edamame Beans: a great source of protein
Rice Noodles: add complex carbohydrates and a little more fibre 

All these nutrients combined create a satisfying, balanced meal that will keep you full for hours. 

LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
* ½ a small purple cabbage, diced
* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

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#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
Looking like a snack 🤩 These Banana Oat Chocol Looking like a snack 🤩

These Banana Oat Chocolate Chip Muffins make the best snacks packed with whole grains like whole wheat flour and rolled oats.

SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
* 1 tsp ground cinnamon
* 2 tsp vanilla extract
* 3 tbsp olive or vegetable oil of choice
* 1/4 cup honey
* 1 cup whole wheat flour
* 1/2 cup rolled oats
* 1 tsp baking soda
* 1/4 tsp salt
* 1/3 cup chocolate chips Plus more for topping
* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
* Spoon the mixture evenly between the 12 lined muffin tins. Top with extra chocolate chips if desired.
* Bake for 20-22 minutes until the edges are golden brown and the middle is set. Allow to cool for a few minutes in the muffin tin then transfer to a wise cooling rack to finish cooling.
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#healthybaking #tiunutritionplan #popsugarfood #easyhealthysnacks #easyhealthyfood #healthybakingrecipe #bananamuffins #chocolatechipmuffins #bananachocolatechipmuffins #bakedgoods #f52grams #muffinrecipe #muffintime #healthymuffins
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