What’s Your Winter Salad Style?

Salads during winter months? In Colorado? You betcha. It may sound challenging to source fresh produce and vibrant veggies when snow is covering the ground and farmers markets are long gone. It’s all about shifting focus to hardy wintertime veggies and adding in substantial grains and greens, maybe a serving of tofu, fish or chicken to create a full meal around your favorite salad ingredients.

Even in the winter, you can enjoy salads in lots of different forms with slight tweaks. Consider sheet pan veggie salads, quinoa- or lentil-based salads, warm nourishing salads, and salads built around sturdy beans and root veggies. Winter salads can be a great way to get essential nutrients, support your immune system during cold and flu season, and promote overall well-being. Let’s help find your winter salad style.

Benefits of eating winter salads:

• Boost immunity: Winter produce like citrus, broccoli, and bell peppers are rich in vitamin C, which can help your body fight off illnesses.
• Support bone health: Winter vegetables like beets, butternut squash, and acorn squash provide essential nutrients for increased bone health.
• Promote relaxation: Foods like spinach, avocado, and almonds are high in magnesium, which can help lower stress.
• Keep you hydrated: Salads can help you stay hydrated, which is especially important in the winter when people tend to drink less water.
• Support digestion: Fiber-rich veggies in salads can help keep your digestion regular and prevent bloating.
• Support weight loss: Salads are low in calories and high in fiber, which can help you feel full and avoid overeating. An important component during the sweets-filled holiday season.

Tip: Try adding winter vegetables like kale (massage first with olive oil for less fiber-y, easier-to-eat kale), Brussels sprouts, winter squash, onions, and mushrooms to your salads. You can also try winter greens like spinach, which are high in beta-carotene, lutein, and vitamin C.

So, what’s your winter salad style? Here are a few of our favorites to help inspire:

Winter Greek Salad

Modified from Tasting Table
This wintertime take on Greek salad calls on hardy kale and red cabbage for crunch and color.

Red Wine Vinaigrette
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon dried oregano
1 teaspoon honey
½ teaspoon garlic, minced
6 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper, to taste

Kale Greek Salad
½ cup kalamata olives
1 tablespoon capers
1/2 bunch kale, stems removed, greens chopped, massaged with olive oil
4 green onions, thinly sliced
2 medium carrots, peeled and julienned
2 celery stalks, thinly sliced
1 medium green apple, cored and thinly sliced
¼ medium head red cabbage, finely shredded
1 cup feta (optional, if dairy is tolerated)

Whisk together red wine vinegar, mustard, oregano, honey and garlic, adding in olive oil until incorporated. Season with salt and freshly ground black pepper, and set aside. In a large bowl, combine all of the salad ingredients and dress with the vinaigrette. Season with additional salt and pepper if necessary.

Warm Winter Salad

A sheet pan salad from Feasting at Home
So much variety, flavor and texture on one warm, cozy plate.

1 head cauliflower, cut into small florets
2–3 large carrots (or parsnips), peeled and cut into 1 inch thick pieces
1 fennel bulb, cored and cut in 1/3 inch thick wedges
1 red onion, sliced ito 1/2 inch wedges
14-ounce can chickpeas ( rinsed, drained and patted dry)
2–3 tablespoons olive oil
2 garlic cloves, finely minced
2 teaspoons coriander
2 teaspoons sumac (optional, but tasty)
1 teaspoon salt
1/2 teaspoon cracked pepper
zest from one lemon
Couple handfuls baby spinach
Tahini Sauce (thin out with a little water, to make it more like a dressing)
2 tablespoons Zaatar
3–4 tablespoons fresh dill
squeeze of lemon juice

Preheat oven to 425F. Place cauliflower, carrots, fennel, onion and chickpeas in a large bowl. Toss with olive oil, minced garlic, coriander, salt, pepper and lemon zest.

Place in a single layer on one or two, parchment-lined sheet pans. Bake for 15 minutes, then toss veggies, bake 10-15 minutes more until cauliflower is tender with edges beginning to crisp. Top with baby spinach, drizzle the tahini sauce over top in a zig-zag formation and sprinkle with Zaatar. Squeeze with lemon and garnish with dill.

Winter Lentil Salad

From Love & Lemons
Hearty, colorful and full of flavor. A filling salad perfect for lunchtime.

For the Dressing
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice
3 garlic cloves, grated
1 teaspoon Dijon mustard
1 teaspoon Italian seasoning
1 teaspoon sea salt
¼ teaspoon ground cumin
Freshly ground black pepper

For the Salad
2½ cups cooked French green lentils, from 1 cup uncooked
3 Persian cucumbers, thinly sliced into half-moons
¾ cup yellow grape tomatoes, halved
½ cup diced red onion
4 kale leaves, stemmed, leaves torn
4 red radishes, thinly sliced
½ cup green olives, pitted and halved
¼ cup chopped fresh parsley
¼ cup fresh mint leaves

In large bowl, whisk together olive oil, lemon juice, garlic, mustard, Italian seasoning, salt, cumin and pepper. Add lentils, cucumbers, tomatoes, red onion, kale (massage with olive oil for about five minutes to make softer and less fiber-y), radishes, and olives to bowl with the dressing and toss to coat. Add parsley and mint and toss again. Season to taste and serve.

Winter Crunch Salad

From Bon Apetit
A gourmet spin on shaved Brussels with just the right amount of lemon and apple zing.

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 garlic clove
2 tablespoons Dijon mustard
1 large bunch Tuscan kale (about ¾ pound)
6 ounces Brussels sprouts
2 ounces Parmesan (optional, if dairy is tolerated)
1 Pink Lady apple

Preheat oven to 350°. Toss ¼ cup sunflower seeds and 1 tsp. oil on baking sheet. Season with salt and pepper and roast 7–10 minutes. Let cool.

Make the vinaigrette in a medium bowl. Finely chop shallot and transfer to bowl. Add 2 tbsp. lemon juice. Finely grate garlic clove into bowl. Whisk in 2 tbsp. Dijon mustard; season with salt and pepper.

Wash kale then pat leaves dry with a clean towel. Strip leaves, discarding stems, then thinly slice leaves. Massage kale with an extra tbsp of olive oil, so that it becomes silky and the fibers break down (should be 1/2 as much in the bowl after you massage). This is the key to loving kale in your bowl.

Transfer to a large bowl. Trim knobby end of 6 oz. Brussels sprouts and pull off any dried outer leaves. Cut all Brussels in half lengthwise, then arrange halves cut side down on board and very thinly slice. Add to bowl with kale. Add parm and apple.

Whisk remaining ⅓ cup oil into bowl with lemon mixture. Drizzle dressing over kale mixture; season with salt and pepper. Toss with your hands to coat.

Fall Harvest Salad

A Healthy Nest throw-together fave.
A grab-what-you-have autumn inspiration with loads of harvest flavor.

3 cups arugula
2 honey crisp apples sliced thin
1 cup toasted pecans
1 can roasted chickpeas
1 butternut squash, cubed and roasted
a portion of store bought black pepper salmon or grilled chicken breast

Arrange ingredients on plates. Drizzle with whisked EVOO, apple cider vinegar, diced shallot and salt and pepper.

Grain Bowl Salad

Modified from Food by Maria
A substantial grain-based salad with a Mediterranean spin.

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 cubed feta cheese (optional, if dairy is tolerated)
1 cup cooked quinoa

Dressing
1/4 cup balsamic vinegar
1/2 cup olive oil
1/2 tbsp dried oregano
1/2 tsp salt
1/4 tsp pepper
2 garlic cloves, minced or pressed

To a bowl add all of the dressing ingredients and whisk together OR add to a jar and shake to combine. Set aside. To a large bowl or platter, arrange the salad ingredients, drizzle with the dressing, toss and serve.

The Crudite “Salad”

From the Kitchy Kitchen
So easy, a must-try that’s crunchy, juicy and delish. Serve as a crowd-pleasing starter at your next gathering.

Raw veggies:
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 halved
broccoli, broken into small florets
cauliflower, broken into small florets

To serve, artfully arrange vegetables on a platter and drizzle with your favorite Bitchin’ Sauce. Make it fancy by sprinkling with a touch of Maldon sea salt flakes and fresh cracked pepper.

Here’s to healthy, veggie-filled plates all winter long! For more seasonal eating tips and recipes, visit our blog at healthynestnutrition.com/blog.