Are you tired of the same old salad routine? Looking for a refreshing and nutritious dish to elevate your summer meals? Look no further! Our Jerusalem artichoke, cavolo nero (black kale), and squash salad is a vibrant and delicious twist on the classic salad. Packed with fibre, vitamins, and an array of flavours and textures, this salad is not only light and healthy but also incredibly satisfying. Whether you’re serving it as a main course or a side, it’s sure to become a favourite in your summer recipe rotation. Let’s dive into this delightful creation for a refreshing change from the usual!
Ingredients
Salad
- 2 cups (300g) Jerusalem artichokes, scrubbed, peeled and thinly slices (you can also get Jerusalem artichoke already cooked and jarred – just add it at the end with your salad leaves)
- 1 small (500g) butternut squash, peeled, seeded and cubed
- 1 bunch (200g) cavolo nero, stems removed and leaves chopped
- ¼ cup (35g) pumpkin seeds
- 1 handful (100g) rocket, watercress, or a mix of salad leaves
- 1 cup (150g) crumbled feta or goat cheese
- Small handful of flat-leaf parsley or coriander chopped
- 1 TSP smoked paprika
- ½ cup (85g) pomegranate seeds (optional for a burst of colour, flavour and nutrients)
Dressing
- 3 TBSP (45ml) olive oil
- 2 TBSP (30ml) lemon juice
- 1 TBSP (15ml) apple cider vinegar (we used Ana’s Farmacy antimicrobial vinegars)
- 1 TSP (5g) Dijon mustard
- ½ TSP (2.5g) honey
- Salt and pepper to taste
Serves 4-6 people as a side dish or 2-4 people as a main course.
Method
Step 1. Heat the oven to 200°C, spread the cubed squash and raw Jerusalem artichoke on a baking sheet, drizzle with a bit of olive oil, and season with smoked paprika, salt and pepper. Roast in the oven for 15 minutes, until tender and lightly browned. (If the Jerusalem artichoke is already cooked and jarred, just drain and pat dry before add them at the end with your salad leaves)
Step 2. Add the chopped cavolo nero into the baking tray, mix everything together and roast for another 10 minutes until the veg is soft and golden. Remove from the oven and let It cool.
Step 3. In a bowl, mix the dressing ingredients together.
Step 4. In a large bowl, combine the salad leaves with the roasted vegetables and gently mix together. Drizzle over the dress, and scatter the pumpkin seeds, pomegranate seeds and coriander or parsley. Crumble over the goat’s cheese or feta to serve.
The great thing about this salad is that it’s packed with prebiotic fibres, vibrant colours, phytonutrients, antioxidants, vitamins, and minerals. Adding feta or goat’s cheese and apple cider vinegar introduces probiotics, making this salad a powerhouse for gut health. For an extra boost of probiotics, add other fermented foods like sauerkraut or kimchi if you are feeling adventurous!
These probiotics and prebiotics work together to support a healthy gut microbiome, promoting the production of beneficial postbiotics, including short-chain fatty acids (SCFAs). SCFA’s are extremely anti-inflammatory and offer numerous advantages for our health. Enjoy this salad to nourish your body from the inside out!
For other nutritious salad and dressing recipes, here are some great options written by our Nutritional Therapists:
- Prebiotic potato, dill & cucumber salad
- Gut-healthy Greek salad
- The best gut-healthy salad dressing
- Gut-healthy Multi-grain Salad
- Gut Health Super Salad
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
