Delicata Squash Harvest Salad

Light, leafy salads may lose their appeal as the weather gets colder. This hearty salad is the exact opposite. It's packed with flavors and seasonal produce at their peak. You will want to make it again and again. This beautiful Thanksgiving salad is made with roasted delicata squash.

Serve this dish for a family dinner, a holiday celebration, or just eat it as if you were eating it every day. With a Tangy Apple Cinnamon Vinaigrette it has never been easier to eat vegetables and enjoy each bite.

Why You Will Love This Recipe

• Superfoods Galore It is safe to say that a kale-based salad is healthy. But this one goes the extra mile with nutrient-dense delights. Just to name a few, pomegranates are antioxidant superstars, while delicata is rich in vitamins and mineral, and pecans are packed with heart-healthy Omega fatty acids.
• Lightning Fast No one wants spend the whole day in the cooking. This quick fix can be thrown together in minutes. It's faster than ordering delivery.
• Naturally gluten-free -- No wheat here! This is a recipe everyone can enjoy.
• Seasonal Flavours- The autumn only comes around once a year. So make the most out of it. These seasonal ingredients are a perfect example of what grows well together.
• Versatile side or entree- Stay with the basics and pair it with any dish, or bulk it out with whole grains so it becomes a meal in itself! This dish is especially good with farro, quinoa, or wheatberries.
• Incredibly Filling- Each serving is so filling that you won't feel hungry for another hour. This recipe has real staying power.
• Perfect Holidays Serve this beautiful platter of salad at your Thanksgiving vegan dinner table, or even Christmas! (It's red and Green after all!) Hanukkah, New Years and more!

Star Ingredients

• Kale This dish is made with tender curly kale. There's nothing fibrous, raw or stringy about it. The leaves are massaged to tenderness for the best tasting experience.
• Delicata Squash- The soft orange flesh is protected by a thin, edible skin. It tastes like a mix between pumpkin pie and fresh corn. There is no need to peel the squash before baking. But don't forget to keep the seeds for later roasting!
• Apple Crispy, juicy diced apple adds a refreshing crunch to the mix. You can use any variety, be it honeycrisp or gala. Choose according to whether you want something sweet or tart.
• Pomegranate seeds Also known as arils. These shiny red jewels are crunchy and taste like caviar.
• Pecans -- This crunchy nut has a buttery taste without any dairy. They are a great match for the fruits mentioned above because of their subtle sweetness.
• Vegan Feta cheese- Richly savory, and downright luxurious - feta is the secret to this salad's special taste.

What is Vegan Feta?

Feta is traditionally made with sheep or goat milk. It's a soft Greek cheese, lightly brined, and aged. This makes it slightly salty, and tangy. It is one of the oldest types of cheeses on Earth, dating back as far as 10,000 BCE. Vegan feta, on the other hand, is a newer invention. It has only been available in mainstream markets for 10 to 20 years.

These curds can be made from coconut oil, potato starch and/or soybean. The most basic homemade approach is tofu cubes marinated in a variety of flavors. Vegan feta can be found in Whole Foods and Trader Joe's. If you'd prefer to make it yourself, this is my favorite recipe:

• 1/2pound extra-firm tofu diced
• Use 2 tablespoons white or chickpea Miso paste
• Lemon juice, 2 tablespoons
• Rice vinegar, 2 tablespoons
• 1/4cup water
• 1/2 tablespoon of onion powder
• half a teaspoon of salt

Seasonings to add: 1/2 teaspoon dried thyme; 1/2 teaspoon dried oregano; 1/4 tablespoon of red pepper flakes

Put the tofu into a glass jar. Pour the marinade on top. Seal it tightly, shake it well, and allow it to sit for 24 hours.

Vegan Feta Brands

You don't want make it yourself? You may find vegan feta from the following brands in your local store. We used Violife vegan feta in this recipe, which is absolutely delicious!

• Follow Your Heart (Dairy Free Feta Crumbles).
• Peaceful Rebel (Artisanal Plant-Based Herbed Feta)
• The Goat (Sunflower Goat cheese tubs similar to Feta).
• Just Life Feta Block (Violife)

For more cheese options, check out our vegan guide.

Why and how to massage Kale

Even your greens enjoy a good massage! It may be that you find it relaxing. You can break down the cell walls by applying gentle pressure. This will make it more tender and easy to digest.

Try giving it a massage if you've never been a big fan of raw Kale. You may be surprised at the results. It is easy to do and takes only a few moments:

1. You'll need to first remove the thick fibrous stems. Use your hands to remove the leaves from the stems or a sharp knife to cleanly cut them. The stems can be thrown away or composted.
2. Place the leaves in a large, deep bowl. Chop them roughly into pieces of bize size. It is important to have plenty of space in which to work, so that the kale doesn't fly out.
3. Use your hands to firmly knead and squeeze the greens. Rub the flavors in by pinching and squeezing the leaves. This should only take 1 to 2 minutes.

You're a certified Kale Masseuse now! Your first client should be more relaxed and ready to eat.

How to open a Pomegranate without splattering everywhere

To seed pomegranates, you may need to be careful. Fill a large bowl of water and break the pomegranate with your hands. While still holding the pomegranate, separate the seeds from the white fibrous bits. The seeds of the pomegranate will sink to bottom. They can be easily removed, wiped dry and used.

In the produce section, you can find pomegranate seeds in small containers.

FAQs

What other greens could I use if I don't care for kale?

You can use any dark, sturdy leafy green, like mustard greens, collard greens or swiss-chard. Use more tender greens such as spinach or arugula. These do not need to be massaged, and can be added at the end.

How long can leftovers be kept fresh?

The salad will keep for 3 days in an airtight container in the refrigerator.

Can I make this recipe without nuts?

Absolutely! You can either omit them or replace them with a similar amount of roasted squash seeds. Check to see if your vegan feta contains nuts.

How can I increase my protein intake?

If you want to make a balanced and complete one-bowl dinner, then use homemade feta made from tofu instead of store-bought feta which is typically made with oil, not beans. If you want to add more protein, throw in some chickpeas and edamame.

What You Will Need

Measuring cup
Sharp Knife
Measure Spoons
Colander
Spatula

Kale Recipes You Must Try

• Sauteed Kale & Bean Salad
• Spicy Sesame Sauteed Kale
• Cheezy Kale Chips
• Garlicky Potato Panakes with Kale
• Superfoods Popcorn with Cheesy Kale Crusts

Vegan Salad Recipes

• Guide to Making the Best Vegan Salads
• Smashed Cucumber salad
• Fresh Chickpea Quinoa salad

JJ Steele created this delicata squash salad recipe for Thanksgiving. JJ from Chomping at Pic also took the photos of this delicata salad. Hannah Kaminsky, Amanda Meth and Hannah Kaminsky provided support for this article.

The original post Delicata Squash Harvest Salad was published first on World of Vegan.

From newbie vegans to experienced chefs, Paleovsketo.com is open to everyone who wants to join in revolutionizing healthy eating. Whether you are looking to test out the waters with vegetarianism or wanting tried-and-true recipes from dedicated experts - we've got it all! Thus come onboard and send us your stories and recipes at [email protected] and let's start fueling our passions together!

Frequently Asked Questions

What are some fantastic sources of protein that can be found in a plant-based lifestyle?

Some excellent sources of protein on a plant-based diet include legumes such as beans, lentils, and chickpeas; soy products like tofu and tempeh; grains such as quinoa and teff; nuts such as almonds, walnuts, and cashews; seeds such as pumpkin and sunflower; and green leafy vegetables like spinach, kale, broccoli, and Brussels sprouts. Many plant-based protein sources provide fiber along with essential micronutrients, such as vitamins or minerals. The addition of omega-3 fatty acids from flaxseeds or chia seeds to a plant-based diet can help to balance nutrient levels.

Can I eat eggs while following a plant-based lifestyle?

No, eggs are not permissible on a plant-based diet. This diet bans the consumption of all animal products such as meat, fish, poultry, eggs and other animal products. Many vegan alternatives to traditional egg-centric dishes have similar taste and texture, but do not rely on animal products. Tofu scrambles/omelets can be substituted for eggs to make delicious breakfasts. Also, chickpea flour can be used in place of eggs in baking. Additionally, aquafaba (the liquid contained in cans of chickpeas), can be used in place of eggs in baked goods. Additionally, egg replacers like flaxseed meal or chia seeds mixed with water substituted for one large egg can help keep non-vegan recipes intact without sacrificing taste.

How can you make the transition to a plant based diet?

Although it may seem daunting to switch to a plant-based diet, it can also be a great lifestyle change if you have the right support and knowledge. These are some tips to help you transition to this type diet:

1. Use whole foods in your meals to get adequate macronutrients.
2. You should be able to make meals that are both delicious and suitable for your dietary needs.
3. Creating a support system like friends, family members, or certified health professionals.
4. You can add excitement to your meal by trying new recipes.
5. Gradually changing habits while also being mindful of nutrient intake.

These tips can help individuals to transition slowly to a plant based diet.

Can children be fed a plant-based diet?

Because of their many health benefits, plant-based diets are growing in popularity among adults. Parents may be concerned about whether a plant-based diet can be safe for their children. Yes, children can have a plant based diet provided it is planned and meets their nutritional requirements.

All the nutrients that children require to grow and develop can be found in plant-based diets. It is essential that children are getting enough protein, iron and calcium as well as vitamin D and vitamin A12. The body needs protein to grow and develop. Beans, lentils (tofu), and nuts are good options for this. Fortified cereals and leafy plants contain iron. Fortified plant milk and calcium-set tofu are good sources of calcium. Vitamin D is essential for bone health. It can be obtained through fortified plant milk or sunlight exposure. Vitamin B12, which is essential for healthy nerves, blood cells and other body functions, can only be found in animal products. A B12 supplement may be necessary for children who are on a plant-based food diet.

It is also important to ensure that children on a plant-based diet consume enough calories to meet their energy needs. It is important for parents to provide a variety whole foods such as fruits, vegetables (including whole grains), legumes, nuts, seeds, and legumes. Children may require more frequent meals or larger amounts to meet their energy demands.

To make sure your child's nutrition is adequate, parents should consult a registered or licensed dietitian. They can also help with meal planning and supplementation as well as determining the best portion sizes for their child.

A well-planned, plant-based diet can be safely followed by children. Parents can offer their children a nutritious and healthy plant-based meal plan with the help of a registered dietitian and a qualified healthcare professional.

What can I eat instead of meat for protein?

Protein is an integral part of a healthy diet. Both animal- and vegetable-based sources can provide protein. You can find plant-based protein in legumes, nuts, seeds, grains and beans. Due to the high levels of antioxidants found in many fruits, vegetables, and other plants, eating more can provide anti-inflammatory benefits. Some dairy substitutes, such as almond or oat milk, are fortified with proteins, making a great plant-based alternative to cow's milk. Alternatives like pumpkin seeds, nutritional yeast, and other plant-based milks can provide cheesy flavors to dishes while also offering more micronutrients. For extra nutrition, there are many vegan protein powders available that can be added to smoothies and shakes.

Statistics

• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
• According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

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• How common is vitamin B-12 deficiencies?

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• Effects of Plant Based Diets on Weight Status: a Systematic Review - PMC


• Health professionals should use plant-based nutrition as a means to treat and prevent chronic diseases. PMC

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• Diabetes

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• PubMed: Long-term study of type 2 diabetes and the effects on beta-cell function - PubMed


• A 16-Week Randomized Clinical Study - PubMed - Plant-Based Dietary Insights Improve Beta-Cell Function and Insulin Resistance among Overweight Adults

How To

How do I include more whole foods in my plant-based diet

Making the conscious effort to incorporate more whole foods into a plant-based diet is essential for optimal health benefits as it helps increase your intake of dietary fiber, vitamins, and minerals. Start by replacing processed foods and animal protein with nutritious, high-nutrient alternatives like legumes and seeds. Include whole grains, nuts and fruits as a source of sustenance.

Also, focus on including a diversity of colors in each meal! Colorful ingredients contain powerful antioxidants that boost immunity - think red pepper strips, oranges, black beans, spinach, and corn muffins! Create meal plans that cater to seasonal produce using recipes that satisfy every tastebud. For example, smoothies, stir fries, and casseroles are crowd favorites!

Whole foods have a much longer shelf life than processed ones, which can be advantageous. Planning out your week ahead can help you shop for vegan-friendly ingredients that won't spoil easily. This will make shopping easier and reduce waste.

Finally, explore different pathways to create a lasting balanced lifestyle: making delicious vegan baked goods to substituting preferred ingredients like tofu for fish. The best thing about experimentation is that it allows you to explore new ways of managing your food choices.

Resources:

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