Crunchy Pecan Salad

Crunchy Pecan Salad

Ingredients

For the Salad:

• 6 cups mixed greens (spinach, arugula, or a spring mix)

  • Rich in vitamins A, C, and K; supports bone health and immune function.

• 1/2 cup pecans (toasted)

  • Loaded with heart-healthy fats, fiber, and antioxidants.

• 1/2 cup dried cranberries

  • Adds a sweet-tart flavor and provides fiber and antioxidants.

• 1/4 cup red onion (thinly sliced)

  • Adds a zesty bite and contains antioxidants.

• 1/2 cup goat cheese (crumbled) or feta cheese

  • Creamy texture and a source of calcium and protein.

• 1 cup apple or pear slices (thinly sliced)

  • Adds crunch and natural sweetness with fiber and vitamin C.

For the Dressing:

• 1/4 cup olive oil (extra virgin)

  • Rich in monounsaturated fats and antioxidants.

• 2 tbsp balsamic vinegar

  • Adds tanginess and depth of flavor.

• 1 tbsp Dijon mustard

  • Brings a slight kick and helps emulsify the dressing.

• 1 tbsp honey or maple syrup

  • Balances the acidity of the vinegar with natural sweetness.

• Salt and black pepper (to taste)

Optional Additions

• 1/4 cup pomegranate seeds (for extra crunch and antioxidants)

• 1/4 cup roasted butternut squash cubes (adds heartiness and seasonal flair)

• 1 tbsp chopped fresh herbs (like parsley or thyme, for an herbal note)

Step-by-Step Guide

1. Toast the Pecans:

   • Preheat a skillet over medium heat. Add pecans and toast for 3-5 minutes, stirring frequently, until fragrant.

   • Remove from heat and let cool.

2. Prepare the Dressing:

   • In a small bowl or jar, whisk together olive oil, balsamic vinegar, Dijon mustard, honey, salt, and black pepper until well combined.

   • Taste and adjust seasoning as needed.

3. Assemble the Salad:

   • In a large bowl, add the mixed greens as the base.

   • Layer on apple or pear slices, dried cranberries, red onion, and crumbled goat cheese.

   • Top with the toasted pecans.

4. Dress the Salad:

   • Drizzle the dressing over the salad right before serving.

   • Toss gently to combine, ensuring the dressing coats all the ingredients evenly.

5. Serve:

   • Plate the salad and garnish with optional pomegranate seeds or roasted butternut squash, if desired.

Nutritional Benefits of the Dish

• Rich in Antioxidants: Pecans, cranberries, and greens provide a variety of antioxidants to protect against oxidative stress.

• Heart-Healthy Fats: Pecans and olive oil support cardiovascular health.

• Fiber-Packed: Apples, dried cranberries, and greens promote healthy digestion and keep you full.

• Balanced Flavors and Textures: A mix of sweet, tangy, crunchy, and creamy elements makes this salad satisfying and delicious.

Enjoy your vibrant and nutritious Pecan Salad!

Photo by Dovile Ramoskaite on Unsplash