Roasted Sweet Potato and Kale Salad
The Roasted Sweet Potato and Kale Salad is a vibrant and nourishing dish perfect for fall meal prep. The sweetness of roasted sweet potatoes pairs beautifully with the earthy flavors of kale, creating a delicious and healthful salad that can easily be prepared in advance. This salad is packed with nutrients and is ideal for a quick lunch or a light dinner.
| Ingredients | Quantity |
|---|---|
| Sweet potatoes | 2 medium |
| Kale | 4 cups |
| Olive oil | 2 tablespoons |
| Salt | 1 teaspoon |
| Black pepper | ½ teaspoon |
| Red onion | 1 small |
| Dried cranberries | ½ cup |
| Feta cheese (optional) | ½ cup |
| Balsamic vinegar | 2 tablespoons |
Cooking Steps:
- Preheat the oven to 400°F (200°C).
- Peel and dice the sweet potatoes into small cubes, then toss with 1 tablespoon of olive oil, salt, and black pepper. Spread them evenly on a baking sheet and roast for 25-30 minutes until tender and crispy.
- While the sweet potatoes roast, wash and chop the kale into bite-sized pieces. Massage the kale with the remaining olive oil and a pinch of salt for a couple of minutes to soften it.
- Thinly slice the red onion and add to the kale, along with the dried cranberries.
- Once the sweet potatoes are cool, add them to the kale mixture. Drizzle with balsamic vinegar and toss to combine. Top with feta cheese if desired.
- Serve immediately or store in the refrigerator for up to 5 days, making it a convenient meal prep option. Enjoy!
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Autumn Harvest Quinoa Salad
The Autumn Harvest Quinoa Salad is a wholesome and satisfying dish that beautifully captures the flavors of fall. Packed with nutrient-rich ingredients, this salad combines the nutty taste of quinoa with a medley of roasted vegetables, fresh herbs, and a delightful dressing, making it a perfect choice for meal prep or as a festive addition to your autumn table.
| Ingredients | Quantity |
|---|---|
| Quinoa | 1 cup |
| Vegetable broth | 2 cups |
| Brussels sprouts | 2 cups |
| Butternut squash | 2 cups, diced |
| Olive oil | 3 tablespoons |
| Salt | 1 teaspoon |
| Black pepper | ½ teaspoon |
| Dried cranberries | ½ cup |
| Pecans (chopped) | ½ cup |
| Fresh parsley | ¼ cup, chopped |
| Balsamic vinegar | 2 tablespoons |
Cooking Steps:
- Preheat the oven to 425°F (220°C). Toss Brussels sprouts and butternut squash with 2 tablespoons of olive oil, salt, and pepper, then spread on a baking sheet and roast for 20-25 minutes until tender.
- While the vegetables are roasting, rinse quinoa and combine it with vegetable broth in a pot. Bring to a boil, then reduce heat and simmer for about 15 minutes or until all the liquid is absorbed.
- Once quinoa and vegetables are cooked, allow them to cool slightly. In a large bowl, combine quinoa, roasted vegetables, dried cranberries, pecans, and parsley.
- Drizzle with the remaining olive oil and balsamic vinegar, then toss everything gently to combine.
- Serve immediately or store in the refrigerator for up to 5 days for an excellent meal prep option. Enjoy!
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Apple and Spinach Salad With Maple Vinaigrette
The Apple and Spinach Salad with Maple Vinaigrette is a revitalizing, seasonal dish that combines the natural sweetness of apples with the earthiness of fresh spinach. Topped with crunchy nuts and a tangy maple vinaigrette, this salad is not only colorful and nutritious, but it also makes for an easy and delicious meal prep option that is perfect for fall.
| Ingredients | Quantity |
|---|---|
| Fresh spinach | 4 cups |
| Apples (sliced) | 2 medium |
| Walnuts (chopped) | ½ cup |
| Red onion (thinly sliced) | ¼ cup |
| Feta cheese (crumbled) | ½ cup |
| Olive oil | 3 tablespoons |
| Maple syrup | 2 tablespoons |
| Apple cider vinegar | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
Cooking Steps:
- In a small bowl, whisk together the olive oil, maple syrup, apple cider vinegar, salt, and pepper to create the vinaigrette.
- In a large mixing bowl, combine the fresh spinach, sliced apples, chopped walnuts, and red onion.
- Drizzle the maple vinaigrette over the salad and toss gently to combine.
- Top with crumbled feta cheese before serving.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Enjoy your meal prep salad!
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Brussels Sprouts and Pomegranate Salad
The Brussels Sprouts and Pomegranate Salad is a vibrant and delicious dish that captures the essence of fall. It combines roasted Brussels sprouts with the sweet-tart flavor of pomegranate seeds, making it a perfect addition to your meal prep routine. This salad is not only visually appealing but also packed with nutrients, making it an excellent choice for a healthy and hearty lunch or dinner.
| Ingredients | Quantity |
|---|---|
| Brussels sprouts | 1 lb (trimmed) |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Pomegranate seeds | 1 cup |
| Feta cheese (crumbled) | ½ cup |
| Toasted pecans (optional) | ½ cup |
| Balsamic vinegar | 3 tablespoons |
Cooking Steps:
- Preheat the oven to 400°F (200°C).
- Toss the trimmed Brussels sprouts with olive oil, salt, and pepper in a mixing bowl. Spread them evenly on a baking sheet.
- Roast in the preheated oven for 20-25 minutes, or until golden brown and tender, flipping halfway through.
- In a large mixing bowl, combine the roasted Brussels sprouts, pomegranate seeds, crumbled feta cheese, and toasted pecans (if using).
- Drizzle balsamic vinegar over the salad and toss gently to combine before serving.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Enjoy!
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Butternut Squash and Arugula Salad
The Butternut Squash and Arugula Salad is a delightful dish that perfectly embodies the flavors of fall. The sweetness of roasted butternut squash pairs beautifully with the peppery notes of fresh arugula, making it a nutrient-rich and satisfying salad that can be enjoyed alone or as a side. It’s a fantastic choice for meal prep, as it can be made in advance and served warm or cold.
| Ingredients | Quantity |
|---|---|
| Butternut squash (peeled and cubed) | 1 lb |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Fresh arugula | 4 cups |
| Goat cheese (crumbled) | ½ cup |
| Dried cranberries | ½ cup |
| Balsamic vinegar | 2 tablespoons |
Cooking Steps:
- Preheat the oven to 400°F (200°C).
- Toss the cubed butternut squash with olive oil, salt, and pepper in a large bowl and spread it evenly on a baking sheet.
- Roast in the preheated oven for 25-30 minutes or until tender and slightly caramelized, stirring halfway through.
- In a large bowl, combine the roasted butternut squash, fresh arugula, crumbled goat cheese, and dried cranberries.
- Drizzle balsamic vinegar over the salad, toss gently to combine, and serve warm or chilled.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Enjoy!
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Waldorf Salad With a Fall Twist
The Waldorf Salad With a Fall Twist is a revitalizing and vibrant dish that combines traditional Waldorf flavors with seasonal autumn ingredients. This twist brings a warm, earthy, and sweet flavor profile by incorporating roasted nuts and slices of crisp, juicy apples alongside the classic grapes and celery. It’s a perfect salad for meal prep as it holds up well in the fridge, making it an excellent choice for a quick lunch or a side dish at dinner.
| Ingredients | Quantity |
|---|---|
| Apples (cubed) | 2 |
| Celery (chopped) | 1 cup |
| Grapes (halved) | 1 cup |
| Walnuts (chopped and toasted) | ½ cup |
| Dried cranberries | ½ cup |
| Greek yogurt | ¾ cup |
| Honey | 1 tablespoon |
| Lemon juice | 1 tablespoon |
| Salt | to taste |
| Black pepper | to taste |
Cooking Steps:
- In a large bowl, combine the Greek yogurt, honey, lemon juice, salt, and pepper to make a dressing.
- Add the cubed apples, chopped celery, halved grapes, toasted walnuts, and dried cranberries to the bowl.
- Gently toss everything together until well coated with the dressing.
- Serve immediately or refrigerate for up to 3 days for meal prep. Enjoy the flavors of fall!
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Caramelized Onion and Pear Salad
The Caramelized Onion and Pear Salad is a delightful fusion of sweet and savory flavors, perfect for the fall season. The caramelized onions bring a rich, deep flavor that beautifully complements the juicy, ripe pears, while the goat cheese adds creaminess. This salad can be easily prepared in advance making it an ideal choice for meal prep or as a sophisticated side dish.
| Ingredients | Quantity |
|---|---|
| Fresh spinach | 6 cups |
| Pears (sliced) | 2 |
| Onion (sliced) | 1 large |
| Goat cheese (crumbled) | ½ cup |
| Walnuts (toasted) | ½ cup |
| Balsamic vinegar | ¼ cup |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
Cooking Steps:
- In a skillet, heat olive oil over medium heat and add sliced onions. Cook, stirring frequently, for about 10-15 minutes until caramelized.
- In a large bowl, combine fresh spinach, caramelized onions, sliced pears, crumbled goat cheese, and toasted walnuts.
- Drizzle with balsamic vinegar, and season with salt and pepper. Gently toss to combine.
- Serve immediately or store in the fridge for up to 3 days for meal prep enjoyment.
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Chickpea and Roasted Beet Salad
The Chickpea and Roasted Beet Salad is a hearty and colorful dish that combines the earthy sweetness of roasted beets with protein-packed chickpeas. This salad not only offers vibrant flavors and textures, but it also serves as a nutritious meal prep option, making it perfect for enjoying throughout the week. Packed with fiber and essential nutrients, this salad is ideal for lunch or as a side dish during the fall season.
| Ingredients | Quantity |
|---|---|
| Cooked chickpeas | 1 can (15 oz) |
| Roasted beets (chopped) | 2 medium |
| Arugula or mixed greens | 4 cups |
| Feta cheese (crumbled) | ½ cup |
| Red onion (sliced) | ½ small |
| Olive oil | 3 tablespoons |
| Balsamic vinegar | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
Cooking Steps:
- Preheat your oven to 400°F (200°C) and roast the beets for about 30-40 minutes, or until tender, then chop them into bite-sized pieces.
- In a large bowl, combine cooked chickpeas, roasted beets, arugula, sliced red onion, and crumbled feta cheese.
- Drizzle with olive oil and balsamic vinegar, and season with salt and pepper. Gently toss to mix all the ingredients well.
- Serve immediately or store in the fridge for up to 4 days for meal prep.
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Farro and Roasted Vegetable Salad
The Farro and Roasted Vegetable Salad is a wholesome and satisfying dish that showcases the nutty flavor of farro combined with a medley of roasted seasonal vegetables. This salad is not only packed with nutrients but also offers a hearty texture that makes it perfect for meal prepping. Enjoy it as a nutritious lunch option or as a comforting side dish during the fall season.
| Ingredients | Quantity |
|---|---|
| Farro | 1 cup (dry) |
| Bell peppers (chopped) | 1 cup |
| Zucchini (chopped) | 1 medium |
| Red onion (chopped) | ½ medium |
| Carrots (sliced) | 1 medium |
| Olive oil | 3 tablespoons |
| Balsamic vinegar | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Fresh parsley (chopped) | ¼ cup |
Cooking Steps:
- Preheat your oven to 400°F (200°C). On a baking sheet, toss chopped bell peppers, zucchini, red onion, and carrots with olive oil, salt, and pepper. Roast for about 20-25 minutes until tender and slightly caramelized.
- While the vegetables are roasting, cook the farro according to package instructions, about 20-30 minutes until tender. Drain any excess water.
- In a large bowl, combine the cooked farro, roasted vegetables, balsamic vinegar, and chopped parsley. Toss gently to mix all ingredients.
- Serve immediately or store in the fridge for up to 4 days for meal prep.
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Spinach, Feta, and Cranberry Salad
The Spinach, Feta, and Cranberry Salad is a vibrant and flavor-packed dish that combines fresh baby spinach with crumbled feta cheese, sweet dried cranberries, and a zesty vinaigrette. This salad not only offers a delightful balance of savory and sweet flavors but also provides a nutritional punch, making it an excellent choice for meal prepping during the fall season. It’s perfect as a light lunch or a rejuvenating side dish.
| Ingredients | Quantity |
|---|---|
| Baby spinach | 4 cups |
| Feta cheese (crumbled) | ½ cup |
| Dried cranberries | ⅓ cup |
| Red onion (thinly sliced) | ¼ medium |
| Walnuts (chopped) | ¼ cup |
| Olive oil | 3 tablespoons |
| Apple cider vinegar | 2 tablespoons |
| Honey | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
Cooking Steps:
- In a large salad bowl, combine the baby spinach, crumbled feta cheese, dried cranberries, thinly sliced red onion, and chopped walnuts.
- In a separate small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper to create the dressing.
- Pour the dressing over the salad and toss gently until all ingredients are well coated.
- Serve immediately or divide into meal prep containers and refrigerate for up to 4 days. Enjoy!
Pumpkin Seed and Goat Cheese Salad
The Pumpkin Seed and Goat Cheese Salad is a deliciously earthy and creamy dish perfect for fall meal prepping. This salad features roasted pumpkin seeds for added crunch, creamy goat cheese that brings richness, and a blend of autumn vegetables like roasted sweet potatoes and arugula, making it a nourishing option for a light lunch or a substantial side.
| Ingredients | Quantity |
|---|---|
| Arugula | 4 cups |
| Sweet potato (cubed) | 1 medium |
| Goat cheese (crumbled) | ½ cup |
| Pumpkin seeds (roasted) | ⅓ cup |
| Olive oil | 3 tablespoons |
| Maple syrup | 1 tablespoon |
| Balsamic vinegar | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
Cooking Steps:
- Preheat the oven to 400°F (200°C) and roast the cubed sweet potato in a single layer on a baking sheet for about 20-25 minutes or until tender, tossing halfway through. Let cool.
- In a large salad bowl, combine the arugula, roasted sweet potatoes, crumbled goat cheese, and roasted pumpkin seeds.
- In a small bowl, whisk together olive oil, maple syrup, balsamic vinegar, salt, and pepper to make the dressing.
- Drizzle the dressing over the salad and toss gently to combine.
- Serve immediately or divide into meal prep containers and refrigerate for up to 4 days. Enjoy!
