A "Celebration of Fall" Salad

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I called this a celebration of fall salad because “Kale, & Arugula Salad with Roasted Squash, Brussels Sprouts, Apples, Pumpkin Seeds, Tofu Sausage & a Spicy Mustard/Honey Dressing” was a mouthful to put as a title. But last week I was craving an autumn veggie salad that wasn’t just lettuce with sweet things on top and this is what I came up with and it was SO good! It is savory, salty, sweet, crunchy and a little spicy, if you want that. It’s also great for meal prep. I doubled the quantity below and it made four dinner-size servings and four lunches. It kept great as leftovers and was so delightful that we weren’t sad to eat it on repeat for a few days.

Health Benefits: 

This salad is an example of a balanced meal. Heavy on the greens and roasted vegetables which provide fiber and fullness, it’s balanced with seeds and olive oil for fat sources, tofu sausage for protein & apples/squash, which serve as whole-food sources of carbohydrates (the honey in the dressing is an added sugar, but used in moderation). This is how I like to approach meals, start with a variety of vegetables/plants to ensure you are getting a variety of nutrients then build in what you need to ensure it’s a complete meal. Feel free to substitute any item to make it truly your own!

Ingredients (Serves 4):

• 1 head kale or ½ bag kale, washed and chopped thinly

• 1 bag/container arugula, washed

• 1 tsp lemon juice

• 1 lb brussels sprouts, cut in half

• 2 delicata squash, seeded and cut into ½ rings (or 1 butternut squash, seeded, peeled and chopped into cubes)

• 1 tbsp olive oil, divided

• 1 tsp garlic powder

• 1/4 cup toasted pumpkin seeds (raw pumpkin seeds popped in the oven/toaster for 3-5 minutes)

• 2 apples, cut into cubes

• 1 preparation of tofu sausage (recipe below)

Dressing:

• 1/8 cup olive oil

• 1 clove garlic grated

• 2 tbsp dijon mustard

• 1 tbsp whole grain brown mustard

• 2 tsp lemon juice

• 1 -2 tbsp apple cider vinegar (start with 1, taste and adjust)

• *2 tsp Sriracha or hot sauce of your choice (for those of you who have Dr. Trouble hot sauce, this is perfect for it). Omit if you don’t like spice.

• Salt & Pepper

Directions:

• Preheat oven to 425 F.

• Place brussels sprouts and squash on two separate baking sheets. Season each lightly with olive oil, salt, pepper & garlic powder.

• See below for instructions on how to prep tofu sausage and spread on third baking sheet, or alternatively, the sausage can be made in an air fryer/convection toaster oven if you have one.

• Roast vegetables for ~25 minutes, flipping once or twice, until tender. Depending on how thick you cut it, the squash may take longer than the sprouts so keeping them separate is a good idea. It’s ok if one comes out of the oven a little early and cools down.

• When vegetables have about 15-20 minutes left, bake/air fry tofu.

• While the vegetables roast, place kale in a large bowl and top with lemon juice and a sprinkle of salt. Massage until tender.

• Add arugula to kale.

• Make the dressing by combining all ingredients, tasting and adjusting. Pour over greens and toss.

• When squash, sprouts and sausage are ready, add to greens. Top with apples and toasted pumpkin seeds.

• Give everything a big mix and enjoy!

Tofu Sausage

Ingredients:

• 1 block extra firm tofu

• ¼ cup nutritional yeast

• 2 tbsp tamari (or soy sauce)

• 1 tsp smoked paprika

• 1 tsp dried oregano

• 1 tsp garlic powder

• ½ tsp onion powder

• 1 tsp fennel seeds

• 1/8 tsp cayenne powder (optional)

Directions:

• Combine all ingredients, aside from tofu, in a bowl and mix to combine.

• Crumble tofu into sausage sized pieces and add to spice mix.

• Toss to coat ensuring the spices get in all the nooks and crannies of the tofu.

• Bake or airfry at 425 F 15-20 minutes, tossing once halfway through until crispy and browned.

Nutrition Info (per serving) Calories: 450 Protein: 25g Carbs: 53.6 g Fiber: 15g Fat: 19.2g