Maria’s Kitchen Series IX

Chop, chop, toss together and this fiber packed harvest salad is ready to be served this Thanksgiving!

HARVEST SALAD RECIPE

Ingredients:
• 3 romaine hearts, chopped
• 1 small radicchio, sliced
• 1 package of baby arugula
• 2 cups roasted butternut squash
• ¼ cup chopped red onion
• 1 apple, thinly sliced
• ½ cup pomegranate seeds
• ⅓ cup pecans (toasted if you like!)
• ½ cup feta cheese, crumbled

For the dressing:
• ¼ cup olive oil
• 2–3 tbsp balsamic vinegar
• 1–2 tsp honey
• Salt + pepper to taste
*Feel free to add more based on desired quantity

Instructions:
1. Roast the butternut squash at 400°F until tender and caramelized (~20-25 min)
2. In a large bowl, layer romaine, arugula & radicchio
3. Add the squash, apples, pomegranate seeds, red onion, pecans, and feta
4. Whisk together olive oil, balsamic, honey, salt + pepper
5. Drizzle over the salad, toss gently, and enjoy!

Nutrition Benefits:
• Romaine, arugula & radicchio → rich in folate, vitamin K, and bitter compounds that support digestion
• Butternut squash → packed with beta-carotene for immune + skin health
• Apples → provide soluble fiber to stabilize blood sugar
• Pomegranate seeds → antioxidant powerhouse to support cellular health
• Red onion → contains quercetin, a natural anti-inflammatory antioxidant
• Pecans → healthy monounsaturated fats to support satiety + hormone balance
• Olive oil → a staple shown to support heart health
• Feta → adds protein + calcium for a satisfying, balanced plate

If you try this recipe, snap a picture and tag @ygeianutrition – I’d love to see how it turns out in your kitchen!

#ygeianutrition #ygeiaishappiness

In Good Health,

Maria Stavropoulos, MS RD CDN

Registered Dietitian and Founder of Ygeia Nutrition