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Kale and Butternut Squash Salad

Nutrition Fact: Did you know that roasting with oil helps bring out certain nutrients? Beta carotene, the nutrient that is converted to vitamin A in the body, is better absorbed when consumed with a healthy fat, such as olive oil. Butternut squash and kale are both rich sources of this nutrient. Bring along this seasonal salad to a holiday party and pair with some lean protein for a nutrient-packed dish!

Total Prep/Cook Time: 25-30 minutes
Makes 6 servings

Ingredients
2 cups fresh, cut butternut squash (check for pre-cut cubes in produce section)
2 tbsp. olive oil, divided
½ tsp. salt, divided
¼ cup diced shallot
2 tbsp. maple syrup
1 tsp. Dijon mustard
¼ cup apple cider vinegar
¼ cup apple cider
1 tbsp. fresh lemon juice
One 16-20 oz. bag of pre-chopped kale
¼ cup dried cranberries
¼ cup roasted pumpkin seeds/pepitas
1 oz. feta cheese (optional)

Directions:
Preheat oven to 400 degrees Fahrenheit. Toss butternut squash with 1 tbsp. olive oil and ¼ tsp. salt, place on baking sheet. Roast about 20-25 minutes, stirring occasionally.

While squash is roasting, heat ½ tbsp. olive oil in a small saucepan. Add shallot and sauté about 1 minute. Add maple syrup, Dijon mustard, vinegar, and apple cider. Bring to a boil, reduce heat, and continue to simmer about 5 minutes. Remove from heat.

Prepare kale: drizzle with lemon juice and remaining ½ tbsp lemon juice. Gently massage kale with hands until it begins to wilt, about 4-5 minutes. Toss with a few tablespoons of dressing and butternut squash and divide among 6 plates. Sprinkle with feta cheese for serving, if desired.

Short on time? Skip the dressing and squeeze extra lemon juice over the salad.

Nutrition Information Per Serving:

Calories: 170cal, Fat: 7g, Protein: 4g, Carbohydrates: 27g, Fiber: 4g, Sodium: 317mg

Adapted from: http://thecafesucrefarine.com/2013/10/massaged-kale-and-butternut-squash-salad/

Categories: Education,  Healthy Living
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