Abbey Verigin

This harvest kale salad with sweet potato, apple and quinoa combines plenty of fall flavours into a healthy and hearty salad that lasts in the fridge.

As much as I love all the fresh produce we bring in through the summer, fall flavours will always be my favourite. This time of year the demands of having a small homestead begin to dwindle down a bit, the garden isn’t taking up so much of my time and I can spend a little more time in the kitchen cooking and baking just for fun. It’s also the time of year when apples are in season, honeycrisp apples in particular are my favourite, and I am getting them in any way I can. Naturally they make their way into salads like this harvest kale salad.

Any time I’m looking to make a salad that holds up in the fridge, kale is my go to. Because of how structured it is, it holds up well with salad dressing without getting wilted right away in the fridge. It’s also something we have coming in from the garden spring through fall, so we have an abundance for much of the year. This salad is hearty with the addition of roasted sweet potatoes, honeycrisp apple, quinoa, chicken, goat cheese and crunchy maple spiced pumpkin seeds. Paired with an apple cider vinaigrette, this salad has many of my favourite fall flavours packed into one dish. This salad makes for the perfect meal prep for lunches throughout the week.

Variations for Harvest Kale Salad

Substitute or omit the kale. This salad could be made with any lettuce, arugula would add great flavour. Dress the salad at the time of serving if using a different lettuce to avoid wilting. This would also be great as a quinoa salad without the kale, simply triple the amount of quinoa the recipe calls for.

Use a different vinegar. The apple cider vinaigrette pairs well with the flavours included in this salad, but this vinaigrette is also great with balsamic vinegar in place of apple cider vinegar.

Use apple butter in place of honey. The vinaigrette includes some honey to sweeten it up. Use apple butter in place of the honey for a spiced vinaigrette.

Use butternut squash in place of sweet potato. Butternut squash is also a fall staple, roast it following the same instructions as the sweet potato and use in it’s place.

Use a different cheese. I love goat cheese, but I understand not everyone is a fan. Feta or sharp cheddar also works well in it’s place.

Use chickpeas in place of chicken. To make this a vegetarian meal, omit the chicken and use chickpeas instead.

Add bacon. I think this speaks for itself.

How To Make Harvest Kale Salad

Preheat the oven to 400. Toss the sweet potatoes and 1 tablespoon of olive oil together on a baking sheet. Season with salt and pepper. Roast for 20-25 minutes, tossing part way through. Sweet potatoes are ready when they are tender and golden brown. Allow to cool on the baking sheet.

Heat a small skillet over medium low. Add the pumpkin seeds, maple syrup, cinnamon and cayenne. Allow to cook 3-4 minutes until the pumpkin seeds are toasted and the maple syrup is bubbling. Remove from heat and allow to cool.

Rinse quinoa and add to a pot with 1 cup of chicken broth or water. Bring to a boil, then reduce to a simmer and cover the pot. Cook for 15 minutes, then remove from heat and allow to cool.

Add chicken breasts to a large pot and season with salt and pepper. Cover by 1 inch with broth or water. Bring to a boil, then reduce to a simmer. Cook chicken until it has reached 165, about 10-15 minutes. Shred the chicken and allow to cool.

In a jar, mix together olive oil, apple cider vinegar, honey, grainy mustard or dijon, chili flakes, salt and pepper.

Massage the apple cider vinaigrette into the kale. Top with cooled sweet potato, chicken, quinoa, maple spiced pumpkin seeds, apple and goat cheese.

Store leftovers in the fridge for 3-4 days.

Harvest Kale Salad with Sweet Potato, Apple & Quinoa

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This harvest kale salad is packed with fall flavors including honeycrisp apple, maple spiced pumpkin seeds, and an apple cider vinaigrette. Quinoa, sweet potato and chicken help to make this a hearty salad that holds up well in the fridge.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Ingredients

• 1 sweet potato, chopped
• 1/4 cup pumpkin seeds
• 2 tsp maple syrup
• 1/2 tsp cinnamon
• 1/8 tsp cayenne
• 4 cups kale, thinly sliced
• 1 honeycrisp apple, sliced
• 2 chicken breasts
• 1/2 cup dry quinoa
• 3-4 cups chicken broth or water
• 4 oz goat cheese
• 1/3 cup + 1 tbsp olive oil, separated
• 2 1/2 tbsp apple cider vinegar
• 2 tbsp honey
• 1 tsp grainy or dijon mustard
• 1/8 tsp chili flakes
• salt and pepper

Instructions

1. Preheat the oven to 400.
2. Add sweet potatoes to a sheet pan and toss with 1 tbsp olive oil. Season with salt and pepper.
3. Roast sweet potatoes for 20-25 minutes, tossing half way through. Sweet potatoes are ready when they are golden and tender.
4. Heat a small skillet over medium low.
5. Add pumpkin seeds, maple syrup, cinnamon, and cayenne. Allow to cook for 3-4 minutes until the pumpkin seeds are toasted and the maple syrup is bubbling and remove from heat.
6. Rinse quinoa and add to a small pot with 1 cup chicken broth or water. Bring to a boil, then reduce to a simmer and cover with a lid. Cooke for 15 minutes then set aside the pot to cool.
7. Place the chicken breasts in a large pot and season with salt and pepper. Cover with chicken broth or water by an inch. Bring to a boil over medium high heat, then reduce to a simmer. Simmer 10-15 minutes until chicken reaches 165. Remove from heat and shred.
8. In a small jar, mix together olive oil, apple cider vinegar, honey, chili flakes, grainy mustard, salt and pepper.
9. Dress the kale with the salad dressing and massage together.
10. Once cool, top kale with the sweet potatoes, maple spiced pumpkin seeds, quinoa, chicken, apple, and goat cheese.

Let me know if you do give this recipe a try. I hope you love it as much as I do!

More Fall Inspired Recipes

One Bowl Gluten Free Pumpkin Muffins with Oat Flour

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This homemade marshmallow recipe is made with egg whites for extra protein and is the perfect addition to hot chocolate or coffee. These fluffy homemade marshmallows are a healthier alternative to store bought options.

Marshmallows are delicious, but most options at the store are packed full of high fructose corn syrup. Marshmallows are easy to make at home for a delicious treat that are nourishing and have gut healing benefits.

Now, I have made homemade marshmallows many ways before. I even have a recipe for paleo honey marshmallows that are made with just three ingredients. I knew I also had to share my recipe for high protein marshmallows. These are a favorite of mine because they contain less sugar and the addition of egg whites increases the protein. Pairing protein with carbohydrates is important to maintain stable blood sugar.

What You Need To Make Homemade Marshmallows

These high protein marshmallows only require a few ingredients. Water, gelatin, sweetener of choice, egg whites, vanilla extract and salt.

Water: Water is needed to bloom the gelatin.

Gelatin: My favorite gelatin is bovine gelatin. It is important to me to purchase a good quality grass fed gelatin and this company tests for glyphosate residue which I appreciate.

Sweetener: You can use many different sweeteners to make marshmallows. Make this recipe with cane sugar, maple syrup, or honey. All have been tested and turn out perfectly.

Egg Whites: I use egg whites in this recipe to increase the protein and use up egg whites. I make this recipe because it is a great way to use egg whites leftover when I have been baking with egg yolks.

Vanilla Extract: Vanilla extract adds a great flavor to the homemade marshmallows.

Salt: Add a bit of salt to my homemade marshmallows to balance the sweetness, but you can omit it if you like.

Are Homemade Marshmallows Healthy

Yes homemade marshmallows can be healthy. Homemade marshmallows contain gelatin which is a good source of glycine, proline, and glutamic acid, which converts to glutamine in the body. Glutamine is particularly important for those dealing with leaky gut and it is supportive of gut health. It is common for our diets to lack these amino acids.

Can I Make Substitutions With Homemade Marshmallows

These high protein marshmallows have a short ingredient list, so there isn’t a lot of room for substitutions, but there are some you can make! Make this marshmallow recipe with cane sugar, honey, or maple syrup. Change up the flavor by using different extracts like peppermint and spices.

Variations For Homemade Marshmallows

For chocolate marshmallows, simply add a tablespoon of cocoa powder with the sugar to the gelatin mixture.

To make chocolate peppermint marshmallows, add a tablespoon of cocoa powder with the sugar to the gelatin mixture and substitute peppermint extract in place of the vanilla extract.

Make cinnamon marshmallows by adding 3/4 teaspoon of cinnamon with the sugar to the gelatin mixture.

Can You Roast Egg White Marshmallows

You can roast homemade marshmallows, but these marshmallows melt faster because they use egg whites. I recommend trying my marshmallow recipe without egg whites for roasting, which you can find here.

How To Make Homemade Marshmallows

Start by adding the water to a small pot and sprinkling the gelatin over top, and then allow the gelatin to bloom for 5 minutes.

Once the gelatin has bloomed, heat over medium and add the sweetener, vanilla extract, and salt. Allow to simmer for a few minutes.

While the gelatin mixture is simmering, separate 6 egg whites and beat with a handheld mixer or in a stand mixer on high speed until stiff peaks form.

Slowly pour the gelatin mixture into the egg whites while mixing on high speed. Increase speed to high and continue to mix for one minute until the mixture looks thick and glossy. Grease or line a 8×8 pan with parchment paper and transfer the marshmallow mixture to the pan.

Smooth out mixture and allow to set in the fridge for at least 6 hours or over night, then slice into squares and serve.

Store egg white marshmallows in the fridge for up to 4 days.

Yield: 16

Homemade Marshmallows

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Homemade fluffy marshmallows made with egg whites for a higher protein option.

Prep Time 10 minutes

Additional Time 6 hours

Total Time 6 hours 10 minutes

Ingredients

• 1/2 cup water
• 3 tbsp gelatin
• 6 egg whites
• 1/2 cup cane sugar, honey or maple syrup
• 1 tbsp vanilla extract
• pinch of salt

Instructions

1. Add water to a small pot and sprinkle gelatin over top in an even layer. Allow to bloom for 5 minutes.
2. Heat gelatin mixture over medium and add sweetener of choice, vanilla extract and salt. Simmer for 3 minutes.
3. Add egg whites to a stand mixer or use a handheld mixter to beat until stiff peaks form.
4. Slowly pour the gelatin mixture into the egg whites while mixing on low speed.
5. Increase speed on mixer to high and beat for 30 seconds or until the mixture has increased in volume and looks glossy and white.
6. Transfer to a greased or parchment lined 8x8 pan and smooth out.
7. Allow the marshmallows to set in the fridge for at least 6 hours or overnight before cutting.
8. Store in the fridge for up to 4 days.

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Gelatin

Stand Mixer

Glass Baking Dish

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This gluten free oat flour sandwich bread recipe will be your new go-to gluten free recipe. With just a few simple ingredients you will have a loaf of bread ready to go in less than an hour.

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It is hard to find gluten free bread that tastes great in store, plus they usually have a very long ingredient list filled with things I would rather not consume on a day to day basis. When it comes to home baked bread, it can still be hard to get good results.

Typically, gluten free bread contains some kind of gum to help the dough together. These gums can be very irritating to the gut, and I personally prefer not to use them. Without the gluten something needs to be added specifically to help with binding. I prefer to use eggs.

As for flours, oat flour is always my go to. This recipes uses oat flour only.

Why I Bake With Oat Flour

Oat flour is my go to gluten free flour for many reasons. I find it is extremely versatile and bakes up much better than most other gluten free flours.

Store bought gluten free flour blends are made to act as closely to regular all purpose flour as possible. This takes blending several different flours, starches, and usually some sort of gum. Personally, there is a lot I don’t love about them and I try to avoid gums. They often contain ingredients that I am not a fan of, they are expensive, and it’s hard to find one that is organic.

Oat flour is easy to make at home in under a minute. I always have oats on hand, so knowing that I can throw them into a high speed blender and have flour almost instantly is a game changer when it comes to gluten free baking.

There always seems to be some confusion on whether or not oats are gluten free. Naturally, oats are gluten free, however they are typically processed in the same facility as wheat. It is important to buy certified gluten free oats if you are celiac.

Tips For Making Gluten Free Oat Flour Bread

• This bread will be more of a batter consistency than a dough. Technically this is considered a quick bread. The batter will be poured into your loaf pan instead of being formed into a loaf.
• Line your loaf pan with parchment paper. This will make it much easier to transfer the baked loaf out of the pan. If you choose not to, grease your loaf pan well and
• Allow the bread to cool as long as possible before slicing. The longer you can wait the better, as it will hold together much better if it cools completely before slicing. I like to bake a loaf in the evening so it can cool overnight.
• If you would like to slice and use the gluten free bread right away before it cools, you can add 1/2 tsp of ground psyllium husk to the batter so it holds together well. I only use this occasionally as psyllium husk, like gums, can be irritating to the gut. This is a better choice than gums for us.

Can I Make Substitutions?

Because this recipe is gluten free and it uses oat flour only, there aren’t a whole lot of substitutions to be made. For a consistent result, I highly recommend sticking to the original recipe.

• Use organic cane sugar or pure maple syrup in place of the honey.
• Substitute 1 teaspoon of baking soda for the baking powder.
• Use any milk – dairy or non-dairy.

Tools You May Need

Glass Mixing Bowl

Measuring Cups & Spoons

Whisk

Loaf Pan

Parchment Paper

How To Make Gluten Free Oat Flour Bread

Preheat the oven to 350 F.

If making your own oat flour, measure out 3 cups of gluten free rolled oats and add to a high speed blender. Start by blending on low, and increasing the speed to high. You are looking for a very fine, powdery flour. This should give you 2 3/4 cups of gluten free oat flour.

In a large bowl, whisk together the milk, eggs, and honey.

Measure out the oat flour and add the the mixing bowl. Whisk together. Add in the salt and baking powder and whisk again. If using psyllium husk, add it in this step.

After mixing, you will have a batter consistency for the bread instead of a dough consistency you might be used to.

Line a loaf pan with parchment paper. Pour in the batter.

Bake for 45 minutes at 350 F.

Cool completely before slicing. Overnight is best.

Gluten Free Oat Flour Sandwich Bread | The Best Gluten Free Bread

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This gluten free oat flour sandwich bread will be your new go-to gluten free bread. With just a few simple ingredients you will have a loaf of bread ready to go in less than an hour.

Prep Time 5 minutes

Cook Time 45 minutes

Total Time 50 minutes

Ingredients

• 2 3/4 cups gluten free oat flour
• 2 tbsp raw honey
• 1 cup raw milk
• 3 eggs
• 1/2 tsp sea salt
• 1 tbsp baking powder
• 1/2 tsp ground psyllium husk (optional)

Instructions

1. Preheat the oven to 350 F.
2. If making your own oat flour, measure out 3 cups of gluten free rolled oats and add to a high speed blender. Start by blending on low, and increasing the speed to high. You are looking for a very fine, powdery flour. This should give you 2 3/4 cups of oat flour.
3. In a large bowl, whisk together the milk, eggs, and honey.
4. Measure out the oat flour and add the the mixing bowl. Whisk together.
5. Add in the salt and baking powder and whisk again. If using psyllium husk, add it in this step.
6. Line a loaf pan with parchment paper. Pour in the batter.
7. Bake for 45 minutes until golden.
8. Cool completely before slicing. Overnight is best.

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