Autumn is a time when the seasons are changing beautifully from the heat of summer into the cooler months. Alongside this change in climate, our appetites change too, but there’s always time for a healthy fall salad to give us a much-needed energy boost. Watch the video below to see how it's done + get the recipe below:

Best Fall Salad Ingredients

It’s always best to use ingredients that are in season. When it comes to fall, there are so many delicious foods to choose from to create your perfect fall salad recipe. Let’s take a look at some of the most popular ingredients for a nutritious and tasty fall salad.

Apple – Just as the apple harvest begins as we move into October, this provides the ideal opportunity to chop some up for a sweet and acidic bite to any salad. Especially good when paired with cheeses to balance out that mellowness and creaminess. 

Butternut Squash – A classic autumn ingredient for a salad, butternut squash works so well with a range of different salads you wish to create. It can be cubed in small chunks to give that soft and savoury taste to any autumn salad.

Pumpkin – A truly versatile vegetable which can be given both a sweet and a savoury twist when adding to a salad. Dress the cut pumpkin in a complementary dressing to really bring out that autumn flavour.

Carrot – Sliced thinly this root vegetable brings a much-needed crunch and sweetness to any autumn salad. Keep them fresh and flavourful as a raw ingredient, and you’ll also get that fabulous pop of colour in your dishes. 

Pear – Used in a similar way to apples, pears provide a crunch and welcomed sweetness, especially when balanced with nuttier flavours such as walnut. They can be added raw, or quickly boiled to give a deeper flavour. 

Pomegranate – With small juicy seeds that burst full of flavour, pomegranate is right on the money for an autumn salad, coming into season just as the summer comes to a close. These bright red jewels are an excellent addition.

Seeds and nuts – Whether it’s pumpkin seeds you’ve collected and dried out for a power-packed sprinkling on your autumn salad, or more nuttier flavours such as walnuts, almonds and pecans, now it the perfect time to get them in season and tasting great. 


For the Salad:

  • One butternut squash peeled, seeded, and diced
  • ½ tablespoon oil
  • salt and freshly ground pepper
  • 2 cups chopped kale leaves
  • Two small apples, pears, or figs sliced or dice


  • ¼ cup dried cranberries
  • ¼ cup walnuts roughly chopped
  • ⅓ cup feta cheese
  • 2 tbsp nuts or seeds

Apple Cider Vinaigrette:

  • 3 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinaigrette
  • 1 tbsp maple syrup or honey
  • 1.5 tsp Dijon mustard
  • One garlic clove minced

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  1. Roast the butternut - Preheat the oven to 400°F. On a baking sheet, toss together the butternut squash, olive oil, and a pinch of salt and pepper. Roast for 16 minutes, flipping halfway through cooking until the squash is tender. Remove from the oven and let it cool completely.
  2. Make the dressing - Whisk all the ingredients together in a bowl until combined
  3. Massage the kale - Place the kale in a large bowl and pour half of the vinaigrette over the top. Use your hands to gently massage the dressing into the kale for about 30 seconds until it starts to soften.
  4. Assemble the salad - Add the roasted butternut and apples into the bowl with the kale and toss to combine. Top with the chopped walnuts, dried cranberries, and feta cheese. Drizzle the remaining vinaigrette over the top, and enjoy!

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Add Colour And Vitality To Your Salads

If you’ve been inspired to create your own fall salad for friends and family, ensure you have all the right tools! You might need: salad spinners & strainers, salad dressing dispensers, salad bowls