The Best Fall Salad to Make You Healthy

butterfly Serves: 2-4

Written By Eydie Desser


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The Plant Based Nutrition Healthcare Conference always inspires me to learn something new from each doctor/presenter.  This year I was enthralled by Julieanna Hever, a plant based dietician. She taught us how to get all the nutrients you need in a day by eating 3 servings of 5 categories of food, and the 6th category being exercise.  You can read more about it here. NEEDS LINK-Julieanna Hever blog. The talk inspired me to make this super healthy salad that includes the 5 food categories, and even the 6th. Yes! Why not do a few exercises while you prepare this “getting all the nutrients you need” salad?  I’ll show you how to include exercise as an ingredient!

  1. Leafy greens/cruciferous veggies + colorful veggies.  
  2. Beans & legumes. 
  3. Fruit.  
  4. Nuts & seeds. 
  5. Herbs and spices. 
  6. Exercise


For the salad:
  • 1 (10-ounce) box of baby arugula  (leafy green) 
  • 1 bunch curly green kale (cruciferous) 
  • 4 ounces haricot vert, blanched and refreshed in ice water bath (green veggie) 
  • 1 small (10 ounces) butternut squash, peeled, seeded and diced into ¼-inch dice and steam or bake (colorful veggie) 
  • 1 small purple potato, sliced into ¼-pieces, steamed (colorful veggie) 
  • 8 shiitake, baby bella or other small mushrooms, sliced or quartered and steamed (important veggie) 
  • ½ cup red cherry tomatoes, cut in ½  (fruit & colorful veggie) 
  • 1 can garbanzo beans, salt free, drained and rinsed (beans) 
  • 1 small green or red apple, diced to ¼-inch (fruit)--the “croutons” 
  • 1 small bunch cilantro, or basil or mild herb of your choice, finely chopped (herbs) 
  • mixture of: 1-½ teaspoon each,  ground chia seeds, ground flaxseed, hemp hearts (seeds)
For the Exercise:
  • 10 jumping jacks (exercise), more to taste
  • 10 Head, Shoulders, knees & toes, knees & toes (exercise), more to taste
  • 10 squats (exercise), more to taste
For the Dressing:
  • 3 medjool dates, pitted and soaked in hot water for 20 minutes (fruit) 
  • 1 cup fIltered water 
  • 1 garlic clove, minced (spice) 
  • zest from 1 lemon (fruit) 
  • ¼ cup lemon juice (fruit) 
  • 2 teaspoons Dijon mustard 
  • ¼ teaspoon ground black pepper (spice)


Start off by doing 10, or more, jumping jacks

Feel free to mix all the ingredients together, except for the apple “croutons” and seeds.  I like to place the ingredients, including the greens, in a couple of batches, in a food processor and pulse to slightly chop all the ingredients together. It’s so delicious this way, as you taste all the ingredients together with each bite. Plus it’s easier to eat more salad and enjoy more nutrients in one meal!

Add in 10, or more, head, shoulders knees & toes, knees & toes

To Serve:

Place the greens on the bottom of a beautiful large platter.
Arrange the vegetables, by color, in a beautiful pinwheel fashion over the greens.
Sprinkle chia/flax/hemp mixture on top.
Add chopped cilantro and place the apple croutons all around the platter.

Enjoy 10, or more squats

Bring the platter to your guests, and serve dressing on the side.

butterfly Cook's Notes:

All of the ingredients for the salad and salad dressing can be prepared 1-2 days in advance.  Include exercise as you chop, steam and bake!

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