Kale, Squash and Apple Salad

by | Sep 29, 2015 | Dinners, Sides and Salads | 0 comments

Everyone knows the advantages of eating kale, but now is the time to add squash to your meals as well. There are so many different varieties available right now–and all are delicious!

This awesome vegetable is a superfood of its own right, and is very high in beta-carotene, which provides the majority of vitamin A in most diets–as long as it is eaten with some fat so it can be absorbed and utilized. (Antioxidants don’t work unless you eat this.) Squash also contains vitamin C, potassium, fiber, and omega-3 fatty acids, which helps fight cancer, colds and flu, and heart disease–to name just a few.

Unlike summer squash, which has edible skin and can be eaten raw, winter squash usually has a tougher skin and will need to be peeled. There are many methods to cooking squash, but the best method for most squash is roasting. Carefully cut the squash in half and scoop out the fibers and seeds. At this point, you can separate the seeds from the fibers to toast them for a snack. Roast the squash cut-side down at 350 degrees F until tender–or do like I did and half or quarter and put on medium heat on grill for about a half hour or so, depending on the size of the squash pieces.

Fall Squash, Kale and Apple Superfood Salad

1/2 Granny Smith apple, chopped

1/2 McIntosh, Gala, Fuji, etc apple, chopped

1/2 firm pear, chopped

1 small squash, roasted, cooled and chopped in cubes (I used a Delicata squash)

1/2 red onion chopped

1/4 cup roasted pumpkin seeds (I roasted in pan over med heat for about 2-4 min)

Dinosaur kale, chopped and massaged (can use a rolling pin to make it more tender)

1/2 cup chopped celery

1/4 cup tart dried cherries or unsweetened cranberries

1-2 Tbsp pure maple syrup

1 Tbsp extra virgin olive oil

1 Tbsp apple cider vinegar or fresh lemon juice

Salt, pepper, hot pepper flakes to taste

Roast squash, cool, peel, and cube in small pieces. Chop kale in small pieces, and roll with rolling pin or ‘massage’ by wrapping in clean dish towel and rolling with a rolling pin or can to make it more tender. Mix the rest of ingredients in and serve. Serves about 4. Works as a great vegan meal too!

A Votre Sante!

About Catherine Ebeling: I am Catherine (Cat) Ebeling. I am an RN with a Masters of Science in Nursing and Public Health. I have been studying diet, fitness and health for the past 30+ years–in addition to my clinical nursing experience, which includes anti-aging, preventative, regenerative medicine and bioidentical hormone therapy. I have had a life-long fascination with diet, fitness and nutrition, and have learned how to biohack my genetic capacity. I realized that we, as humans, have the ultimate power over our bodies and our health. Wanting to learn even more about human biology, nutrition, health and disease, I went back to school to study for a BSN in nursing. I just recently completed my MSN (at age 60). I’ve written six books on diet and health that have sold thousands–and even hundreds of thousands of copies all over the world through “The Nutrition Watchdog” publishing. I am an expert on diet and health and want to share that knowledge with you. I can be reached at caebeling@gmail.com or 314-369-6400 or on FB Instant Messenger.


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