Roasted Butternut Squash, Turkey, and Massaged Kale Salad
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This salad is easy to put together and is a well-balanced meal with ground turkey, roasted butternut squash, massaged kale, and pepitas (pumpkin seeds.) Using just a few simple ingredients, you can make a salad that is perfect for healthy meal prep or to feed the whole family for a quick and easy dinner.
Recipe Profile:
Mediterranean Diet
Paleo
Whole30
Gluten-Free
Dairy Free
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Full of Easy-to-Find Superfood Ingredients
This recipe includes a few superfood ingredients worth highlighting:
Kale has become quite popular recently, and for good reason. It is incredibly nutrient-dense and is high in Vitamins C, A, and K, as well as Vitamin B6, Manganese, Calcium, Copper, and Potassium - a true superfood! Kale is high in antioxidants and polyphenols that help protect you from oxidative stress, therefore decreasing your chance of developing cancer. It also supports heart health by keeping your blood pressure within a healthy range and is anti-inflammatory. (reference)
Butternut squash is low in calories and comes with many nutritional health benefits. It is rich in vitamins A, C and E, high in potassium, high in fiber, and can help support healthy bones and prevent the development of chronic conditions including Alzheimer’s disease, cancer, and heart disease.
Turkey is a great source of protein and has a slightly sweeter profile compared to other meats. Turkey is great for supporting (and preventing) diabetes, reducing the risk of cancer, supporting heart health (reducing your risk of developing a heart attack or stroke), and supporting healthy brain function. Turkey is high in iron, choline, selenium, potassium, magnesium, vitamin B6, and vitamin B12, all of which keep your body functioning optimally. (reference)
Pumpkin seeds (pepitas if the shell has been removed) provide a surprising amount of protein and are rich in heart and brain-healthy fats. The antioxidants in pumpkin seeds reduce inflammation in the body and support healthy organ function. They also help support healthy blood sugar levels thanks to their high level of magnesium. Pumpkin seeds have been found to decrease the risk of developing cancer, specifically breast and prostate cancer, they help to regulate blood pressure, and they support healthy sleep with their high level of tryptophan. (reference)
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Servings: 4 salads
Ingredients:
For the massaged kale:
6 cups kale, removed from stem and broken up into large pieces
1½ Tablespoons white wine vinegar
1½ Tablespoons olive oil
For the honey dijon vinaigrette:
1/3 cup olive oil
2 Tablespoons of apple cider vinegar
1 Tablespoon honey (leave out if Whole30)
1 Tablespoon dijon mustard
2 cloves garlic, minced
¼ teaspoon Himalayan pink salt
½ teaspoon ground black pepper
For the salad:
1 lb. ground turkey
2 cups butternut squash, diced
2 Tablespoons olive oil for drizzling over the squash
8 Tablespoons pepitas (unshelled pumpkin seeds)
1-2 Tablespoons of honey dijon vinaigrette for each individual salad
sprinkle of cinnamon (optional)
Directions:
Preheat the oven to 425 degrees F. Lay out the diced butternut squash onto a baking sheet lined with parchment paper and drizzle with just a bit of olive oil, ensuring the squash is evenly coated. Roast in the oven for about 40 minutes, mixing up halfway through with a spatula, until the squash becomes soft and lightly roasted. Remove from the oven and set aside.
Cook the ground turkey over medium-high heat on the stove until completely cooked through. Strain the extra fluid from the skillet, then set it aside.
Add the kale, vinegar, and olive oil to a bowl and massage the kale with your hands until it softens and turns a dark green color.
In a smaller bowl, add all of the ingredients for the honey dijon vinaigrette and whisk together until well combined.
Assemble the salad by adding the massaged kale, ground turkey, roasted butternut squash, and pepitas to a large salad bowl. For each individual salad, drizzle 1-2 Tablespoons of honey dijon vinaigrette, sprinkle a bit of cinnamon over the salad (optional), and serve.
Notes:
The salad dressing makes 10 Tablespoons of dressing, so you may have some left over that you can easily store in the fridge.
If you are making this recipe for meal prep, keep the massaged kale, pepitas, and dressing in their own separate containers. This allows you to heat up the turkey and butternut squash before adding them to the salad and keeps the pepitas fresh and prevents them from softening.
Nutrition:
Calories: 348 | Total Fat: 23 g. | Total Carb: 13 g. | Protein: 27 g | Sugar: 4 g | Fiber: 5 g
Nutrition for the dressing (1 Tablespoon):
Calories: 72 | Total Fat: 7 g. | Total Carb: 2 g. | Protein: 0 g | Sugar: 2 g | Fiber: 0 g
Shop the Recipe:
Did you enjoy this recipe? Check out these other delicious salads:
Roasted Sweet Potato, Apple & Brussels Sprout Salad (Paleo, Whole30)
Massaged Kale, Pomegranate & Sunflower Seed Salad with Honey Dijon Vinaigrette
Roasted Sweet Potato, Red Onion & Pecan Salad with Peanut Dressing
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