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.

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, 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

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

Winter Kale Greek Salad
½ cup kalamata olives
1 tablespoon capers
1/2 bunch Tuscan kale, stems removed, greens chopped
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)

In a medium bowl, whisk together the red wine vinegar, mustard, oregano, honey and garlic. While constantly whisking, stream in the olive oil until incorporated and an emulsion forms. Season with salt and freshly ground black pepper, and set aside for later. In a large bowl, combine all of the salad ingredients and dress with the red wine vinaigrette. Season with additional salt and pepper if necessary, then serve.

Warm Winter Salad

A sheet pan salad from Feasting at Home

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 the cauliflower florets, carrots, fennel, onion and chickpeas in a EXTRA large bowl. Toss with the olive oil, minced garlic, coriander, salt, pepper and lemon zest. Toss well.

Place in a single layer on one or two, parchment lined sheet pans. Bake  for 15 minutes, then toss veggies and rotate pans, bake 10-15 minutes more until cauliflower is tender, and edges crispy. If serving on the sheet pan, move all the veggies onto one pan. Spread around evenly. Top with the baby spinach, drizzle the tahini sauce over top (diagonally is nice) and sprinkle with the Zaatar. Squeeze with a little lemon. Garnish with the fresh dill.

Winter Four-Bean Salad

By Whole Foods Market

1/2 cup dried black lentils, rinsed and picked through
1 1/2 cup frozen shelled edamame
1 can no-salt-added kidney beans, drained and rinsed
1 can no-salt-added cannellini beans, drained and rinsed
3 1/2 tablespoons red wine vinegar
1 large garlic clove, finely chopped
2 teaspoons finely chopped fresh thyme leaves
2 teaspoons honey
1/4 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1/4 cup chopped fresh parsley
1/4 cup toasted pumpkin seeds

Combine lentils and 2 1/2 cups water in a small saucepan. Bring to a boil, lower heat and simmer until tender but not mushy, about 20 minutes. Drain well and transfer to a large bowl. In the same saucepan, add another 2 1/2 cups water and bring to a boil. Add edamame and simmer 5 minutes.

Drain, rinse under cold water and add to the bowl with lentils. Add kidney beans and cannellini beans. In a small bowl, whisk together vinegar, garlic, thyme, honey, salt and pepper. Pour over salad and toss to coat. Stir in parsley and pumpkin seeds; let sit at least 10 minutes for flavors to blend.

Winter Crunch Salad

From Bon Apetit

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
1 Pink Lady apple

Preheat oven to 350°. Toss ¼ cup sunflower seeds and 1 tsp. oil on a small rimmed baking sheet. Season with salt and pepper. Roast until darkened and very fragrant, 7–10 minutes. Let cool.

Meanwhile, start to build vinaigrette in a medium bowl. Finely chop shallot half and transfer to bowl. Using the tines of a fork or a reamer, juice lemon half over bowl. Discard seeds; you should have about 2 Tbsp. juice. Using a microplane, finely rate 1 garlic clove into bowl. Whisk in 2 Tbsp. Dijon mustard; season with salt and pepper.

Wash and dry 1 bunch kale, then pat leaves dry with a clean towel. Strip leaves from thick stems, discarding stems, then thinly slice leaves. Transfer to a large bowl. Trim knobby end of 6 oz. Brussels sprouts and pull off any dried or gnarly 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.

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 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

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
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

Raw veggies:
cucumbers, cut into spears
cherry tomatoes, halved
radishes
celery, cut into smaller stalks
bell pepper, cut into 1/4 inch strips

Blanched veggies:
carrots, small carrots just peeled, large carrots peeled and halved
broccoli, broken into small florets
cauliflower, broken into small florets

To prepare the vegetables, boil a pot of water, add a handful of salt, and add the vegetables. Boil for 30 seconds (longer if you want them more tender, but only by 30 second increments) and immediately plunge into an ice bath. This immediately stops the cooking process and shocks the vegetables into having a vibrant, gorgeous color. Add the raw vegetables to the ice bath and hold until serving.

To serve, dry off the chilled vegetables and drizzle with buttermilk dressing.

Dressing
3/4 cup buttermilk
2 tablespoons sour cream
2 teaspoons finely chopped fresh tarragon, dill, parsley, chives or celery leaves
1 clove garlic, minced
1/2 teaspoon dijon mustard
pinch cayenne
1/2 teaspoon paprika
1 teaspoon apple cider vinegar
salt and pepper to taste

Combine dressing ingredients in lidded container and shake. Drizzle over plate of crudite veggies and serve.

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