This Cozy Autumn Salad Is Packed With Anti-Inflammatory Ingredients

If there’s one dish that captures the flavor of fall in a single bite, it’s this cozy autumn salad. Combining roasted butternut squash, crisp Honeycrisp apple slices, and a maple-Dijon dressing massaged into tender kale, it’s the kind of nourishing, seasonal recipe that works as a weeknight dinner or a holiday side dish.

Beyond the warm, comforting flavors, this salad also delivers some serious nutrition. Kale and nuts both key players here are among the best foods to eat to help fight inflammation, support your immune system, and promote digestive health. Add a dose of antioxidant-rich squash and heart-healthy olive oil, and you’ve got a recipe that feels as good as it tastes.

Why You’ll Love This Autumn Salad

• It’s packed with anti-inflammatory ingredients. Kale is rich in vitamins C and K, and butternut squash is loaded with beta-carotene. Together, they help reduce oxidative stress.

• It’s versatile. You can enjoy it on its own, top it with roasted chicken or salmon, or serve smaller portions as a vibrant starter.

• It’s holiday-ready. The warm colors and bold flavors make it perfect for entertaining from Thanksgiving to Friendsgiving and beyond.

Ingredients You’ll Need

• 1 medium butternut squash, peeled and cubed (½-inch; about 6 cups)

• 5 tablespoons extra-virgin olive oil, divided

• 2 tablespoons pure maple syrup, divided

• ½ teaspoon salt, divided

• ½ teaspoon ground black pepper, divided

• ¼ teaspoon ground cinnamon

• 2 tablespoons apple cider vinegar

• 1 clove garlic, finely chopped

• 1 teaspoon Dijon mustard

• 1 teaspoon lemon juice

• 8 cups chopped kale (stems removed)

• 1 medium unpeeled Honeycrisp apple, thinly sliced

• ½ cup chopped pecans, toasted (see tip below)

• ⅓ cup crumbled Gorgonzola cheese

Instructions

1. Roast the Squash 

Preheat oven to 400°F. In a medium bowl, toss squash with 2 tablespoons olive oil, 1 tablespoon maple syrup, ¼ teaspoon each salt and pepper, and cinnamon. Spread on a large baking sheet and roast for 25 to 30 minutes, or until tender and golden. Let cool for 5 minutes.

2. Make the Dressing 

In a large serving bowl, whisk together vinegar, garlic, mustard, lemon juice, the remaining 3 tablespoons olive oil, 1 tablespoon maple syrup, and ¼ teaspoon each salt and pepper.

3. Massage the Kale 

Add chopped kale to the bowl with the dressing. Using clean hands, massage the kale for 1–2 minutes, or until it’s softened and slightly wilted.

4. Assemble the Salad 

Add roasted squash, apple slices, and toasted pecans to the kale. Toss everything together until evenly combined.

5. Finish and Serve 

Sprinkle with crumbled Gorgonzola cheese and serve immediately.

Tip: How to Toast Pecans

Place pecans in a dry skillet over medium heat. Stir frequently until fragrant and slightly darkened, about 3–5 minutes. Let cool before adding to salad.

Nutrition Note

This salad isn’t just flavorful it’s balanced. The fiber from kale and squash helps with digestion and satiety, while the healthy fats in olive oil and pecans support brain and heart health. Gorgonzola adds a creamy, tangy finish and contributes calcium and probiotics in small amounts.

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