Salads in the winter months? In Colorado? You bastard. It may sound difficult to stock up on fresh produce and vibrant vegetables when snow covers the ground and the farmers markets are long gone. It’s just a matter of focusing on winter-hardy vegetables and adding substantial grains and greens, perhaps a serving of tofu, fish or chicken to build a complete meal around your favorite salad ingredients.
Even in winter, you can enjoy salads in many different forms with small changes. Think green salads, quinoa or lentil-based salads, warm nutritious salads, and salads made with hearty beans and root vegetables. Winter salads can be a great way to get essential nutrients, support your immune system during cold and flu season, and promote overall wellness. Let us help you find your winter salad style.
Benefits of eating winter salads:
- Boosting immunity: Winter produce like citrus fruits, broccoli and peppers are rich in vitamin C, which can help your body fight disease.
- Supporting bone health: Winter vegetables such as beets, pumpkin and acorns provide essential nutrients for increased bone health.
- Promote relaxation: Foods like spinach, avocado and almonds are high in magnesium, which can help reduce stress.
- Keeps you hydrated: Salads can help you stay hydrated, which is especially important in the winter when people tend to drink less water.
- Digestive support: Fiber-rich vegetables in salads can help keep your digestion regular and prevent bloating.
- Weight loss support: Salads are low in calories and high in fiber, which can help you feel full and prevent overeating. An essential ingredient during the candy-filled holiday season.
Tip: Try adding winter vegetables like kale, Brussels sprouts, winter squash, onions and mushrooms to your salads. You can also try winter greens like spinach, which are rich in beta-carotene, lutein and vitamin C.
So, what’s your winter salad style? Here are some of our favorites for inspiration:
Winter Greek Salad
Modified from the tasting panel
This winter Greek salad flavor calls for collard greens and red cabbage for crunch and color.
Red wine vinaigrette
2 tablespoons of red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon dried oregano
1 teaspoon of honey
½ teaspoon garlic, minced
6 tablespoons of extra virgin olive oil
Kosher salt and freshly ground black pepper, to taste
Greek Salad Winter Kale
½ cup Kalamata olives
1 tablespoon capers
1/2 bunch Tuscan kale, stems removed, greens chopped
4 spring onions, thinly sliced
2 medium carrots, cleaned and peeled
2 celery stalks, thinly sliced
1 medium green apple, peeled and thinly sliced
¼ medium head red cabbage, chopped
1 cup feta cheese (optional if dairy is tolerated)
In a medium bowl, whisk together the red wine vinegar, mustard, oregano, honey, and garlic. Stirring constantly, pour in the olive oil until it is incorporated and forms an emulsion. Season with salt and freshly ground black pepper and set aside for later. In a large bowl, combine all the salad ingredients and dress with the red wine vinaigrette. Season with salt and pepper if needed and then serve.
Warm winter salad
A sheet salad from Feasting at Home
So much variety, flavor and texture in one hot, hot dish.
1 head of cauliflower, cut into small florets
2-3 large carrots (or parsnips), peeled and cut into 1-inch-thick pieces
1 fennel bulb, cored and sliced 1/3-inch thick
1 red onion, cut into 1/2-inch slices
14-ounce can chickpeas (rinsed, drained, and dried)
2-3 tablespoons of olive oil
2 cloves of garlic, finely chopped
2 teaspoons coriander
2 teaspoons sumac (optional, but delicious)
1 teaspoon of salt
1/2 teaspoon ground pepper
zest of a lemon
Couple handfuls of baby spinach
Tahini sauce (dilute with a little water, to make it more like a dressing)
2 tablespoons of Zaatar
3-4 tablespoons of fresh dill
squeeze of lemon juice
Preheat oven to 425 F. Place cauliflower florets, carrots, fennel, onion and chickpeas in an EXTRA large bowl. Pour over the olive oil, chopped garlic, coriander, salt, pepper and lemon zest. Pour well.
Place in a single layer on one or two parchment-lined sheet pans. Bake for 15 minutes, then toss in the vegetables and rotate the pans, bake for a further 10-15 minutes until the cauliflower is tender and the edges are crisp. If serving in the pan, transfer all the vegetables to a pan. Spread around evenly. Top with the baby spinach, drizzle with the tahini sauce (diagonally is fine) and sprinkle with the Zaatar. Squeeze with a little lemon. Garnish with the fresh dill.
Four bean winter salad
By Whole Foods Market
A vibrant variety of beans that packs a lot of nutrients into a hearty salad perfect for lunch.
1/2 cup dried black lentils, rinsed and chopped
1 1/2 cups frozen shelled edamame
1 can of unsalted beans, drained and rinsed
1 can of unsalted cannellini beans, drained and rinsed
3 1/2 tablespoons red wine vinegar
1 large clove of garlic, finely chopped
2 teaspoons chopped fresh thyme leaves
2 teaspoons of honey
1/4 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1/4 cup chopped fresh parsley
1/4 cup toasted pumpkin seeds
Combine lentils and 2 1/2 cups water in a small saucepan. Bring to a boil, reduce heat, and simmer until tender but not mushy, about 20 minutes. Drain well and transfer to a large bowl. In the same pot, add another 2 1/2 cups of water and bring to a boil. Add the edamame and simmer for 5 minutes.
Drain, rinse with cold water and add to the bowl with the lentils. Add the beans and cannellini beans. In a small bowl, whisk together the vinegar, garlic, thyme, honey, salt and pepper. Pour over the salad and toss to coat. Mix with parsley and pumpkin seeds. let sit at least 10 minutes for flavors to meld.
Crisp winter salad
From Bon Apetit
A gourmet spin on shaved Brussels sprouts with just the right amount of lemon and apple.
¼ cup raw sunflower seeds
1 teaspoon plus ⅓ cup extra virgin olive oil
Kosher salt
Freshly ground black pepper
½ small shallot
½ large lemon
1 small clove of garlic
2 tablespoons Dijon mustard
1 large bunch Tuscan kale (about ¾ pound)
6 ounces Brussels sprouts
2 ounces Parmesan cheese
1 Pink Lady apple
Preheat the oven to 350°. Pour in ¼ cup sunflower seeds and 1 tsp. oil on a small baking sheet. Season with salt and pepper. Bake until dark and very fragrant, 7–10 minutes. Let cool.
Meanwhile, begin making the vinaigrette in a medium bowl. Chop half the shallots and transfer them to a bowl. Using the tines of a fork or a mop, leave the lemon juice in half of the bowl. Discard the seeds. you should have about 2 tbsp. juice. Using a microplane, finely grate 1 clove of garlic in a bowl. Beat with a whisk 2 tbsp. Dijon mustard? season with salt and pepper.
Wash and dry 1 bunch of cabbage, then dry the leaves with a clean towel. Remove the leaves from the thick stems, discard the stems, then thinly slice the leaves. Transfer to a large bowl. Cut the knob end 6 oz. Brussels sprouts and remove any dried or rough outer leaves. Cut all the Brussels sprouts in half lengthwise, then arrange the halves cut side down and slice very thinly. Add to bowl of cabbage. Add the palm and the apple.
Beat the rest ⅓ cup oil in bowl with lemon mixture. Drizzle dressing over kale mixture. season with salt and pepper. Throw your hands on the coat.
Fall Harvest Salad
A favorite collection for a healthy nest.
A fall inspiration for what-have-you with plenty of harvest scent.
3 cups arugula
2 thinly sliced honey crisp apples
1 cup toasted pecans
1 can of roasted chickpeas
1 butternut squash, diced and roasted
a portion of the store bought black pepper salmon or chicken breast
Place ingredients on plates. Drizzle with whipped EVOO, apple cider vinegar, diced shallots and salt and pepper.
Grain Bowl Salad
Modified from Food by Maria
A substantial grain-based salad with a Mediterranean twist.
4 cups mixed green lettuce
1 cup roasted chickpeas
1/2 cup chopped black or green olives
1 cup artichoke hearts, chopped
1 1/2 cups baby tomatoes, halved
1 cup diced feta cheese
1 cup cooked quinoa
Sauce
1/4 cup balsamic vinegar
1/2 cup olive oil
1/2 tablespoon dried oregano
1/2 teaspoon salt
1/4 kg of pepper
2 cloves garlic, minced or pressed
Add all the dressing ingredients to a bowl and mix or add to a jar and shake to combine. Stand aside. In a large bowl or platter, arrange the salad ingredients, pour over the dressing, toss and serve.
The “salad” crust
From Kitchy Kitchen
So easy, a must try that is crunchy, juicy and delicious. Serve as a crowd-pleasing appetizer at your next gathering.
Raw vegetables:
cucumbers, cut into spears;
cherry tomatoes, halved
radishes, halved
celery, cut into smaller stalks
bell pepper, cut into 1/4-inch strips;
carrots, small carrots just peeled, large carrots peeled and cut in half
broccoli, broken into small florets
cauliflower, broken into small florets
To serve, arrange vegetables neatly on a platter and drizzle with your favorite Bitchin’ Sauce. Make it fancy by sprinkling with a touch of Maldon sea salt flakes and freshly cracked pepper.
Here are healthy dishes full of vegetables all winter long! For more seasonal nutrition tips and recipes, visit our blog at healthynestnutrition.com/blog.
