Appley Autumn Salad

🍂🍁 Appley Autumn Salad 🍁🍂

History:
The Appley Autumn Salad is a delightful dish that celebrates the vibrant flavors of the fall season. While it doesn’t have a long historical background like some traditional dishes, it has become a favorite in recent years due to its blend of crisp apples, seasonal vegetables, and a tangy dressing that perfectly complements the autumn atmosphere.

Components:

1. Apples: The star of the show! Choose crisp, sweet-tart apples like Honeycrisp or Granny Smith for a perfect balance of flavors and textures.
2. Mixed Greens: A base of fresh mixed greens, such as baby spinach or arugula, adds a lovely contrast to the sweet apples.
3. Roasted Butternut Squash: This ingredient adds a hearty, earthy flavor to the salad. Simply cube and roast with a bit of olive oil, salt, and pepper.
4. Candied Pecans: Toasted pecans coated in a sugary glaze add a delightful crunch and sweetness.
5. Dried Cranberries: These tiny bursts of tartness provide a burst of color and flavor.
6. Feta Cheese: Crumbled feta cheese contributes a creamy, salty note to balance the sweetness.
7. Red Onion: Thinly sliced red onion adds a hint of sharpness and a beautiful pop of color.

Dressing:
Prepare a simple vinaigrette using:

• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Steps to Prepare:

1. Roast the Butternut Squash: Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with a drizzle of olive oil, salt, and pepper. Roast for about 20-25 minutes or until tender and slightly caramelized. Let it cool.

2. Prepare the Vinaigrette: In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper. Set aside.

3. Assemble the Salad: In a large salad bowl, combine the mixed greens, roasted butternut squash, sliced apples, candied pecans, dried cranberries, crumbled feta cheese, and sliced red onion.

4. Dress the Salad: Drizzle the vinaigrette over the salad ingredients. Start with a small amount and add more as needed. Toss gently to coat all the ingredients evenly.

5. Serve: Plate the salad on individual plates or a large serving platter. Optionally, garnish with extra candied pecans and feta cheese for an extra flourish of flavor and texture.

Time Needed:

• Preparing the salad typically takes around 20-30 minutes, depending on your chopping skills and the size of the salad you’re making.
• The roasting of butternut squash takes about 20-25 minutes.
• Factor in additional time for cooling the roasted squash if you want to serve it at room temperature.

In total, you can expect to spend about 45 minutes to an hour from start to finish. This Appley Autumn Salad is not only visually appealing with its vibrant fall colors but also a perfect blend of sweet and savory flavors that capture the essence of autumn. Enjoy! 🥗🍎🍂

Certainly! Here are the nutrition facts and some health information for the Appley Autumn Salad:

Nutrition Facts (Approximate per serving):

• Calories: 250-300 calories
• Total Fat: 15-20 grams
  • Saturated Fat: 3-4 grams
• Cholesterol: 5-10 milligrams
• Sodium: 200-300 milligrams
• Total Carbohydrates: 25-30 grams
  • Dietary Fiber: 4-6 grams
  • Sugars: 10-15 grams
• Protein: 4-6 grams
• Vitamin C: 20-30% of the Daily Value (DV)
• Vitamin A: 70-80% of the DV
• Calcium: 10-15% of the DV
• Iron: 8-10% of the DV

Health Information:

1. Rich in Fiber: The salad is packed with fiber from the mixed greens, apples, and butternut squash. Fiber is essential for digestive health and can help keep you feeling full.

2. Vitamins and Antioxidants: Apples and butternut squash provide a good dose of vitamins A and C, which are essential for maintaining healthy skin, vision, and a strong immune system. These foods also contain antioxidants that can help protect your cells from damage.

3. Healthy Fats: The olive oil used in the vinaigrette provides heart-healthy monounsaturated fats, while the nuts offer healthy fats and protein. These fats can help keep you satisfied and support overall health.

4. Limited Added Sugar: The salad’s sweetness primarily comes from natural sources like apples and dried cranberries. The maple syrup in the vinaigrette adds a touch of sweetness without excessive added sugar.

5. Calcium and Protein: Feta cheese contributes to the calcium content of the salad, important for bone health. It also provides some protein.

6. Low in Sodium: The salad is relatively low in sodium, which can be beneficial for those looking to manage their sodium intake.

7. Customizable: You can easily adjust the ingredients to meet your dietary preferences and nutritional goals. For example, you can reduce the amount of cheese or use a low-fat dressing for a lighter version.

Remember that the exact nutritional content may vary based on the specific ingredients and portion sizes you use. This Appley Autumn Salad is a nutritious and flavorful option for incorporating a variety of fruits and vegetables into your diet while enjoying the flavors of autumn.