Healthy Fall Vegetable Salad Recipe

If you like salads you cannot miss this option that we are going to present to you. Take advantage of the main autumn vegetables, ensuring an optimal supply of nutrients.

Last update: October 09, 2021

It is essential to take advantage of the vegetables of each season of the year, since when they are in season they have a higher nutritional value and higher quality. For this reason, we bring you a recipe for a healthy salad with autumn vegetables.

Before, it should be noted that it is essential to guarantee a wide spectrum of vegetables in the diet. Those with intense colors are characterized by concentrating inside compounds with antioxidant activity.

Autumn Vegetable Salad Ingredients

To prepare a fabulous salad with fall vegetables you will need the following ingredients:

  • 2 sweet potatoes.
  • 4 carrots.
  • Turkey breast.
  • A few leaves of arugula.
  • 200 grams of quinoa.
  • 700 grams of pumpkin.
  • Extra virgin olive oil.
  • 2 large raw beets
  • A handful of pumpkin seeds.
  • Chopped walnuts, lemon juice, salt and pepper.

You can increase the protein value of the preparation by including some food of animal origin, like cheese. This product concentrates in its interior proteins of high biological value with all the essential amino acids. Its flavor is complemented by that of the selected vegetables.

Sweet potato is a special ingredient for making a healthy salad in the fall.

Step by step of the recipe

Start by peeling the sweet potatoes and squash, as well as the beets and carrots. It is best to cut all these vegetables into small pieces. and place them on a baking tray with a drizzle of extra virgin olive oil on top.

Then they are put in the oven with a little salt and pepper for about 20 minutes until they are soft. In paraelo, it is necessary to cook the quinoa. To do this, it is only placed in a pot with boiling water and salt for 12 minutes. It is interesting that it is a bit hard.

When the vegetables have come out of the oven it will be time to assemble the salad. First a base of quinoa and arugula is placed. On it, the roasted vegetables and some slices of turkey breast will be arranged. To finish, pumpkin seeds and finely chopped walnuts are added on top to add a crunchy touch.

It only remains to dress the salad before consuming it. It is very simple. It is best to make a dressing with extra virgin olive oil, salt, pepper and lemon juice. Mix everything until a homogeneous result is obtained and pour over it.



Autumn vegetables

We do not want to say goodbye without telling you which vegetables are in season during the fall. Remember that to experience positive effects from its consumption They will need to be included in the context of a balanced and varied diet.

Nuts

Nuts can be found in stores throughout the year. However, they are of higher quality in the fall; especially walnuts. These foods are capable of providing protein, although of low biological value.

Likewise, nuts are a source of unsaturated fatty acids, also of the omega 3 series. These elements are essential to keep inflammation processes under control in the body. In fact, its regular intake is associated with a lower cardiovascular risk, according to a study published in International Journal of Molecular Sciences.

On the other hand, nuts are very suitable foods to increase the feeling of satiety, which makes it easier to follow a hypocaloric diet. They have important minerals that will ensure the proper functioning of the body.

Sweet potato

Tubers are one of the best sources of carbohydrates that can be introduced into the diet on a regular basis. They provide complex carbohydrates that allow to maintain stable blood glucose levels without generating a great pancreatic impact.

However, it is important to subject the tubers to the proper cooking methods. As a general rule, it is recommended to cook them, cook them in the oven, steam or microwave.

We must avoid fried foods that generate trans fatty acids. These last compounds are capable of increasing the levels of inflammation in the body, according to research published in the journal Diabetes & Metabolic Syndrome.



Beetroot

Beet falls within the group of tubers, although it has a series of very special properties. It is a food that concentrates a large amount of phytonutrients with antioxidant capacity. These compounds neutralize the formation of free radicals.

But this does not end here. Beets also provide nitrates, substances that exert a vasodilator effect on the body. They are effective in preventing episodes of high blood pressure, as stated in an article published in the journal Biomolecules.

Beets provide nitrates. These substances are vasodilators and contribute to blood circulation.

Pumpkin

Pumpkin is another of the typical autumn foods. It is capable of providing high-quality carbohydrates, but it has few calories. For this reason, it is used as a garnish to replace potatoes or sweet potato.

It is important to note that pumpkin is a source of vitamin C. This water-soluble compound participates in many physiological pathways within the body. On the one hand, it has a powerful antioxidant effect. On the other hand, it is involved in the synthesis of collagen.

In addition, vitamin C improves the function of the immune system. It reduces the risk of contracting infectious diseases and reduces their duration and severity.

Prepare recipes with your own autumn vegetables

It is essential to take advantage of the foods that are in season at all times. On one side, they will be obtained at more competitive prices. On the other, they will have better organoleptic and nutritional quality.

Remember that it is always crucial to promote the presence of fresh food in the diet. In this way, the intake of industrial processed foods is reduced.

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