The Best Fall Salad To Make You Healthy

Written by Eydie Desser

Attending the Plant Based Nutrition Healthcare Conference, (virtually this year) always inspires me learning something new from each Doctor/Presenter.This year I was enthralled with Plant based dietician, Julieanna Hever.  Her talk was 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.

The talk inspired me to make this super healthy salad that includes all the categories:

1- Leafy greens/cruciferous veggies + colorful veggies.  

2- Beans & legumes. 

3- Fruit.  

4- Nuts & seeds. 

5- Herbs and spices. 

This salad has it all and you’ll feel so happy knowing you are eating all the nutrients you need!  Feel free to use your favorite ingredients in each of the categories.


For the Salad:

  • 1 10 oz. baby arugula  (leafy green)
  • 1 bunch curly green kale (cruciferous)
  • 4 oz haricot vert, blanched and refreshed in ice water bath (green veggie)
  • 1 small (10 oz.) butternut squash, peeled, seeded and diced into ¼” dice & roasted (colorful veggie)
  • 1 small purple potato, boiled, or cooked in microwave  (colorful veggie)
  • 8 shiitake, baby bella or other small mushrooms, roasted, quartered
  • ½ cup red cherry tomatoes, cut in ½  (fruit & colorful veggie)
  • 1 can garbanzo beans, salt free, drained and rinsed
  • 1 small green or red apple, diced to ¼” (fruit)–the “croutons”
  • 1 small bunch cilantro, or basil or mild herb of your choice, finely chopped (herbs)
  • Mixture of: ½ TB chia seeds, ½ TB  ground flaxseed,  ½ TB hemp hearts (seeds)

For the Salad 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
  • ¼ cup lemon juice
  • 2 tsp dijon mustard


Make the Salad Dressing:

 1- Place all  the salad dressing ingredients in a mini blender, and blend until smooth.  

2- Can be made one day in advance and refrigerated.

Compose the Salad:

Feel free to mix all the ingredients together, except for the apple “croutons,,” and seeds.  If the salad is just for me, I like to place the ingredients, including the greens, in a couple of batches, in a food processor and pulse to slightly chop and blend all the ingredients together.  So delicious this way and you can eat more nutrients in one sitting.

For an Elegant Presentation:

1- Place the greens on the bottom of a large platter.

2- Arrange the vegetables, by color, in a beautiful pinwheel fashion over the greens.

3- Sprinkle with chia/flax/hemp mixture on top.

4- Add chopped cilantro and place the apple croutons all around the platter. 

5- Drizzle the dressing on top or serve on the side. 

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