Fall begins the season of heavier meals, high-carb vacations, and the irresistible desire to simply be cozy. But fall ingredients lend themselves to making fresh, delicious salads that can help balance out an otherwise calorie-dense time of year. These fall salad recipes are sure to please everyone in the family, emphasize seasonal meals, and really make you want to dive into the bowl.
When it comes to making sure you make a healthier fall salad, be sure to switch up your fall produce over the months so you don’t get bored of the same things, suggests Julie Lopez, RD, chef , culinary nutrition consultant and co-author. of Healing Soup Recipe Book. Foods that are often in season in the fall are fruits like apples, pears, figs and pomegranates and vegetables like winter squash, sweet potatoes, Brussels sprouts and beets, she says.
“Add various textures. Use raw ingredients, cooked elements, crunch and chewiness,” says Lopez. For example, you can pair the product with a hearty whole grain, like farro, barley, sorghum, or wheat berries, and a little crunch of nuts and seeds, she says, like in her Fall Nourish. Bowl.
But beware of choosing overly sweet candied nuts, dried fruits with added sugars, or crunchy, fried toppings that are high in calories, warns Jessica Levinson, MS, RDN, CDN, culinary nutrition expert in Westchester, New York. . These ingredients can quickly add up in calories, salt, sugar and fat. Instead, add nut and fruit flavoring yourself with simple spices instead of salt and sugar.
Next, pay attention to your attire, suggests Levinson. Many bottled options can be high in calories, but it’s easy to make your own at home where you have more control over proportions and ingredients, she says.
Finally, be sure to balance your salad with carbs, fat, protein and fiber if you plan to make it the main course, Lopez says. A salad that doesn’t incorporate all of these elements will often leave you hungry soon after the meal is finished. Now let’s cook!