Delicata Squash and Apple Kale Salad

Some salads are boring. But this kale salad isn’t one of those. Offering a combination of roasted delicata squash, crunchy apple, and shaved parmesan, this dish marries some of the best cold-weather ingredients to create a hearty, healthy dish that will leave you wanting more. 

We hosted two Thanksgiving celebrations at our apartment in San Francisco this year. One for my dietitian friends and their partners the weekend before Thanksgiving, and another on Thanksgiving day. Both were special in their own way and brought together some of our local friends.

Over the years, I’ve come to really enjoy Thanksgiving. During my first couple of years in America Thanksgiving didn’t have much meaning. I was neither attached to the tradition or the food. But after 15 years(!) living in the US, I find myself looking forward to the feast, family, friends and rest. 

The greatest thing about Thanksgiving for me is not the oversized bird sitting on the table or the multitude of sides, but the sense of community. No one is left out. There’s always room at the table for a friend or a neighbor (or a rando Aussie) whose family is elsewhere over the holiday. I’ve been taken in by so many lovely families since moving to the US in 2004, and each one has welcomed me to their Thanksgiving table with open arms and hearts.

Our Thanksgiving Menu

That said, it would be remiss to post about Thanksgiving and not mention the food. Our Thanksgiving Day celebration was small this year with just 6 of us, but that didn’t mean that we skimped on food. Our menu included:

• 6lb/3kg bone-in herbed turkey breast;
• Homemade spiced cranberry sauce;
• Candied sweet potatoes topped with pecans;
• Delicata squash and apple kale salad with honey mustard dressing (recipe below);
• Crispy roasted Brussels sprouts with dried cranberries and hummus (similar to this recipe);
• Turkey-basted roasted potatoes

In addition, we enjoyed three different types of pies and much wine thanks to our kind guests! 

Delicata squash and Apple Kale Salad with Honey Mustard Dressing

I am sharing this recipe because it’s delicious and if you’re like us, you’re probably craving something other than turkey sandwiches after Thanksgiving weekend. 

I know that kale salad doesn’t always scream ‘yum’ but this recipe combines some of the best seasonal ingredients to create a dish that’s hearty, healthy and full of flavor. 

Moreover, the shredded kale is massaged with apple cider vinegar dressing which removes the fibrous texture that many people detest and turns kale into a more approachable pile of greens.

Health Benefits of Kale

Kale has long been labeled a superfood, but what makes it so impressive? Here are a few killer kale facts:

• Kale is a cruciferous vegetable that belongs to the same family as cauliflower, Brussels, and broccoli. Cruciferous veggies offer glucosinolates, a group of compounds that have been shown to fight inflammation and deactivate carcinogens in lab studies [1].
• Kale is a rich source of lutein, a carotenoid that appears to shield eyes from damaging blue light and may help protect against age-related macular degeneration (a leading cause of blindness) [2].
• One cup of kale offers:
  • 2.9g fiber: An important nutrient for digestive health, cholesterol control, and satiety.
  • 206% DV vitamin A: Helps maintain vision, involved in immune function
  • 134% DV vitamin C: Important for immunity, fighting free radical damage and maintaining skin integrity.
  • 684% DV vitamin K: Essential for normal blood clotting.
  • 26% DV manganese: An important component of several enzymes, involved in metabolism, bone development and wound healing.
  • Other nutrients including B-vitamins, calcium, iron, magnesium, copper and phosphorous

Sold on this kale salad yet? Without further ado, here’s the recipe. 

Delicata Squash and Apple Kale Salad

• Author: Edwina Clark
• Prep Time: 10
• Cook Time: 25
• Total Time: 35
• Yield: 4 servings 1x

Print Recipe

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Description

Some salads are boring but this isn’t one of those. Offering a combination of delicata squash, crunchy apples, and shaved parmesan, this dish marries some of the best cold-weather ingredients to create a hearty, healthy dish that will leave you wanting more.

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Ingredients

Units USM Scale 1x2x3x

Roasted Delicata Squash:

• 1 delicata squash (~3 cups)
• 1 tbsp extra virgin olive oil
• 1/4 tsp salt
• 1/8 tsp garlic powder
• Cooking spray

Salad:

• 4–5 cups shredded kale
• 1 red apple
• 1/4 cup shaved or shredded parmesan

Dressing:

• 2 tbsp apple cider vinegar
• 1 tbsp honey
• 2 tbsp extra virgin olive oil
• 1 tsp Dijon mustard

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Instructions

1. Preheat the oven to 425°F/220°C
2. Line a medium baking tray with aluminum foil and grease with baking spray or a drizzle of olive oil
3. Cuts the ends off the delicata squash. Cut the squash in half lengthwise and scoop out the seeds. Slice the squash into 1/2 inch/1.25 cm – thick slices.
4. Add the sliced squash to a medium mixing box, and add the olive oil, salt and garlic powder to the bowl. Toss to quote.
5. Spread the squash slices on the baking tray and bake for 20-25 minutes or until crispy around the edges. Allow the squash to cool.
6. While the squash is cooking, whisk together the apple cider vinegar, honey, olive oil, and mustard for the dressing.
7. Add the kale to a large mixing bowl and pour 1/2-3/4 of the dressing mixture over the shredded kale. Massage the dressing into the kale, cover and refrigerate until the delicata squash has cooked and cooled.
8. When the delicata squash is cooked and cooled, add the squash to the kale.
9. Chop the apple into small cubes, and add to the other salad ingredients, along with the shredded parmesan.
10. Gently toss the salad. Add the remaining dressing, as desired. Serve immediately.

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References

[1] Anti-Carcinogenic Glucosinolates in Cruciferous Vegetables and Their Antagonistic Effects on Prevention of Cancers. Soundararajan P, Kim JS. Molecules. 2018 Nov 15;23(11). pii: E2983. doi: 10.3390/molecules23112983. Review.

[2] Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection. Bronwyn Eisenhauer, Sharon Natoli, Gerald Liew, Victoria M. Flood. Nutrients. 2017 Feb; 9(2): 120. Published online 2017 Feb 9. doi: 10.3390/nu9020120 [3]