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Spicy Sauerkraut with Ginger and Garlic

This Spicy Sauerkraut with Ginger and Garlic is a delightfully zesty take on traditional sauerkraut but is packed with antioxidants and beneficial bacteria that is great for gut health.

sauerkraut with carrots in small white ramekin.

This recipe was born out of my deep love for Korean Kimchi but with the desire to have something simpler, less ingredients, and possibly quick fermentation time.

This Spicy Sauerkraut is a cross between Kimchi and plain fermented sauerkraut recipe but still uses traditional methods to draw out good bacteria. It's flavored with carrots, ginger, and garlic and makes a healthy condiment to accompany most dishes or even breakfast eggs.

It's not as involved as Kimchi and can be prepped in under 30 minutes. The hardest part is waiting for it to ferment.

If you want a very comprehensive post on fermenting cabbage - be sure to check out my homemade sauerkraut recipe. It's a basic recipe but packed with important information like the history of sauerkraut, health benefits, and the importance of using a salt calculator for consistent and reliable results.

But if you're ready to dive in to make this delicious, tangy, and zesty Spicy Sauerkraut recipe - let's get to it!

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❤Why you'll love this spicy sauerkraut

If you're a fan of spicy food, you'll love this recipe. It has tangy flavor with just the right amount of heat.

Money saver: cabbage is an inexpensive vegetable that when fermented right comes with great benefits
Immune system booster: packed with antioxidant rich ginger and garlic, this kraut is great to help support the immune system during cold and flu season
No mushy sauerkraut: this recipe uses weight instead of volume giving you perfectly crunchy, flavorful fermented food with the most perfect texture.

💭Pro tip: To avoid mold on fermented foods, always use high salt concentration for best results. The bad yeasts cannot tolerate salt. A white film called kahm yeast may develop on the surface - that is common and totally harmless. But food with any mold growth that looks fuzzy, pink, blue, or green should be tossed immediately.

🥬Ingredients

This delicious sauerkraut has minimal ingredients for maximum flavor.

green cabbage: As with most ferments, organic is best but conventional cabbage is on the EWG's Clean 15 list so no worries if organic is not an option for you. We'll also be removing the outer leaves anyways.
carrot: This will add subtle sweetness to the kraut.
ginger: fresh ginger is best but frozen works too.
garlic: Fresh garlic cloves is ideal. Please avoid using jarred if at all possible.
unrefined sea salt: Kosher grains or fine salt is best but avoid coarse salt as that will delay the fermentation process. Don't use processed iodized salt. Real salt will act as a natural preservative and will create that salty brine. Our favorite is Redmond's Kosher Sea Salt. Use code NOURISH for 10% off.

See recipe card for exact quantities.

📖Substitutions and Variations

Kick up the heat - add red chili flakes or hot peppers like jalapenos to bring up the spice level
Add classics - consider traditional additions like caraway seeds, bay leaves, fennel seeds, mustard seeds, red onions, or black pepper
Earthy flavor - a little grated turmeric root and celery root seeds would make a lovely turmeric sauerkraut

💭Helpful Tips

🧂Use a digital kitchen scale: This is important to get the proper salt concentration.
🗓Fermentation Tip: The first 10 days is when active fermentation process occurs. Keep the sauerkraut loosely covered at room temperature and out of direct sunlight. Burp your ferment daily during this bubbly stage.
⏲️Time Saving Tip: Double the recipe and use the entire head of cabbage or make plain raw sauerkraut with the other half (since you already have all the ingredients and equipment out).
🥫Keep it submerged: A glass fermentation weight will help to keep the cabbage mixture fully submerged in the brine.
🚫Food Safety: Never eat anything with mold on it. If there is any kind of mold growth that looks fuzzy, pink, blue, or green - toss the food immediately.

💭Make it Nutrient-Dense: Most lacto-fermented foods, like this spicy sauerkraut, should be part of a nourishing meal. They are rich in gut-healthy beneficial enzymes (also probiotic bacteria) making them a natural probiotic in food form.

👩🏽‍🍳Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This sauerkraut recipe calls for these simple ingredients: green cabbage, carrot, garlic, ginger, and sea salt.

Step 1. Shred cabbage

Add 600 grams of sliced cabbage to bowl - see notes in recipe card about accurately weighing using a digital kitchen scale.

carrot, ginger, and garlic added to cabbage.

Step 2. Add rest of ingredients

Using the kitchen scale and taring it out between additions, add 80 grams of shredded carrot, 10 grams of ginger, 10 grams of garlic, and 17 grams of sea salt.

💭Pro tip: The best way to shred cabbage is to run the cabbage wedges through the food processor, shredding into ⅛" ribbons. Alternatively, you can shred on a mandoline or cut into thin strips with a sharp knife.

Step 3. Massage cabbage

Using clean hands or wooden spoon, massage the cabbage mixture and salt until it starts to release liquid.

Step 4. Instructions

Transfer the cabbage mixture and all juices to a quart size jar or a fermenting crock. Pack it in very tightly.

💭Pro tip: If you want softer sauerkraut, massage cabbage firmly. For crunchier kraut, massage just enough to dissolve salt and combine everything well.

fermtentation weight on top of spicy sauerkraut

Step 5. Add fermentation weight

Place a fermentation glass weight on top of sauerkraut. You may need to push the contents down to make sure everything is submerged. Loosely cover.

Step 6. Set aside to ferment

Place the jar over a shallow dish to catch overflow brine. Set at room temperature away from direct sunlight for up to 21 days to ferment. Burp the jar daily to release carbon dioxide.

🧾Fermentation Timeline

Over the next couple of days, during the active fermenting stage (bubbly phase of fermentation), open the jar to release carbon dioxide.

Vegetables have a lot of water content so as with all ferments, you'll notice the amount of brine increase with each day. The brine or salty water may also become cloudy. That is normal and is part of the lacto-fermentation process.

The color of the cabbage will turn from light green to more muted hue and the orange pigment from carrots may bleed into the cabbage strips. This is all normal and to be expected. That is all a natural process of fermentation.

An easy way to test if your kraut is fermented enough is to do a taste test and transfer to the refrigerator when you feel it's tangy enough.

Check out this timeline of this natural process of fermentation. Notice the amount of liquid that is released by day 6. Remember, we did not add any water - that is salt drawing out liquid from cabbage.

fermentation timeline of spicy sauerkraut.

🔪Helpful Tools & Links

Below are some affiliate links that may be helpful to you as you make this recipe. Most likely you have these at home already but it helps to have a link so you know what you're looking for.

Tools: chef knife, cutting board, large mixing bowl, kitchen digital scale, food processor, mandoline slicer, fermenting weights
Ingredients: real salt
Storage Supplies: wide-mouth mason jars for leftovers, Weck preserving jars Avoid plastic containers as this uses lactic acid fermentation and we don't want anything to leach into our foods.

💬FAQs

What do I do with the leftover sauerkraut brine?

Don't toss the leftover liquid (brine) when all sauerkraut has been consumed. It's great as "gut shots" for their prolific beneficial bacteria. It can also be used as a starter culture for other ferments. Additionally, add a few tablespoons of this brine to salad dressing to swap out vinegar.

What is the best salt to use to ferment sauerkraut?

Ditch the iodized, highly processed salt for your fermented recipes. Good quality salt is so important to naturally ferment sauerkraut. Any unrefined sea salt will work - my favorite is Redmond's sea salt.

Looking for more healthy fermented recipes? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

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5 from 2 votes

Spicy Sauerkraut with Ginger and Garlic

This Spicy Sauerkraut with Ginger and Garlic is a delightfully zesty take on sauerkraut that is packed with antioxidants and beneficial bacteria for gut health.

Prep Time30

Fermenting Time21

Total Time21 30

Course: Ferment

Cuisine: American

Keyword: ginger garlic sauerkraut, spicy sauerkraut

Servings: servings

Calories: 13kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

600 grams green cabbage shredded (approximately ½ medium cabbage head or 8 cups of shredded cabbage)
80 grams carrots shredded (approximately 1 medium-large carrot)
10 grams garlic minced (approximately 3 large garlic cloves or 2 teaspoons)
10 grams ginger grated (approximately 1" knob or 2 teaspoons)
17 grams sea salt approximately 2 ½ teaspoons

Instructions

Discard outer leaves of the cabbage and rinse the cabbage under running water. Cut the cabbage in half, then in quarters and remove the core. Cut the quartered wedges in half, lengthwise creating 8 wedges. Cut thin ribbon-like strips across these wedges. Or run the wedges through a food processor using the grater attachment.
Add 600 grams of shredded cabbage to your bowl. This will be approximately ½ medium cabbage head or 8 cups. (See notes on how to accurately weight your ingredients for accurate fermentation.)
Using the kitchen processor or box grater, shred carrot on fine shredder and weigh out 80 grams. Mince garlic and ginger and weigh out 10 grams each. Add to bowl with cabbage. Sprinkle 17 grams of sea salt over the vegetables.
Massage the salt into the cabbage and carrot mixture with your hands until it starts releasing liquid. For softer sauerkraut, massage cabbage vigorously. For crunchier kraut, massage just enough to dissolve the salt and combine well.
Transfer the cabbage and carrot mixture and all released juices to a quart-size jar, packing it in very tightly. Place the fermentation weight on top, pushing the veggies down with the weight so it's fully submerged in the liquid. (See notes for further details on this.)
Set the jar with sauerkraut over a shallow dish to collect overflow brine and place at room temperature away from direct sunlight for 21 days or until fermented to your liking. Afterwards, transfer to refrigerator. Burp the jar daily during the first week of fermentation.

Notes

It's always best practice to sterilize your fermentation jar and weight before proceeding with recipe. To sterilize: fill the jar with boiling hot water and allow to to sit for 5 minutes before pouring the water out.
Using weight measurements instead of volume will give consistent results. Cabbage weight will vary by seasons and freshness. I provide volume measurements for reference but kitchen scale will yield reliable results.
To accurately weigh for sauerkraut: Turn on your kitchen scale and set it to weight in grams. Place your prep bowl on scale and zero/tare it out (this will subtract the weight of the bowl, giving you a 0.0 weight). Add cabbage until you reach 600 grams. Zero/tare out the scale again and add 80 grams of shredded carrots. Using the same method, weigh out 10 grams each of ginger and garlic and 17 grams of sea salt. Remove the bowl from the kitchen scale and proceed with the rest of the recipe.
Additional notes on step 5: For the first few days of fermentation, you may have to physically push the weight down to keep the cabbage mixture submerged in liquid. As sauerkraut releases more liquid over time, the fermentation weight will easily be submerged in brine and it will be unnecessary to push it down.
Recipe makes 1 quart or 16 servings. Serving size is ¼ cup.

Nutrition

Beef Bone Broth Recipe

This Beef Bone Broth recipe is incredibly flavorful and nutrient-dense. It's an essential healthy food that starts with roasting various beef bones and gently simmering in the slow cooker.

Homemade beef bone broth is one of the most important elements of a nourished kitchen. Traditionally, all ancient cultures had their form of bone broth made with varying animal bones and veggie scraps.

And yet, here in the modern western world, bone broth is so far removed from our diet and culture. Instead of properly prepared, deeply nutritious bone broths and stocks, we opt for artificial flavorings made in a lab to add flavor back to our dishes.

But there is something so comforting and rewarding about making broth at home. The convenience of a slow cooker, makes this laborious task an easy and hands-off endeavor that will nourish your family well.

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🥣What is Beef Bone Broth

Beef bone broth is a savory cooking liquid that involves barely simmering beef bones with vegetables, water, a touch of red wine, and aromatics for an extended period of time.

Historically, the premise of bone broth was that nothing went to waste. As a result, our culture now considers animal bones used to make deeply nourishing broth as inferior.

Good beef broth is made with several types of bones: knuckle bones for their rich collagen content, marrow bones for robust flavor, and meaty rib, neck and oxtail bones for color and taste.

Beef bone broth should always start with properly roasting the bones. While this practice is not necessary in chicken bone broth, it is imperative in beef broth. This creates an immeasurable depth of flavor and definitely worth taking the time and effort.

❤Health Benefits

Bone broth has become quite a health trend in recent years. But the reality is this ancient food has been a staple in real food kitchens for centuries.

Properly prepared bone broth containing minerals of various bones, collagen from cartilage, vitamins in bone marrow, and vegetables for electrolytes is an extremely nutrient-dense food that is easy to assimilate.

The red wine in beef bone broth works as an acidic medium to help draw out the minerals from the bones, thereby maximizing the efforts to make this as nutrient-dense as possible.

There are many benefits of bone broth thanks to the high vitamin and mineral content. Regular consumption of bone broth is a wonderful way to support gut health. And optimal gut health is imperative to keeping a strong immune system.

One of the prominent health benefits is the high collagen volume. Collagen is the most abundant protein in our body that contains all 19 essential amino acids. Collagen is responsible for skin health and may help with joint pain as well as improving energy levels.

Consuming good bone broth on a regular basis has been helpful in the healing of various autoimmune diseases. Moreover, it's one of the pillars in healing diets like GAPS diet, which emphasizes a natural approach to restoring leaky gut.

Bone broth is a common staple in Whole30 and paleo diet as it's the best way to get maximum nutrition. Moreover, there's just something so delightful about a homemade soup made with the best bone broth.

Overall, making a batch of bone broth is making an investment in your health and should be part of your real food diet.

💭Pro tip: In savory dishes, use bone broth instead of water for added nutrition.

🐄Beef bone broth vs. Chicken bone broth

What is the difference between the two? And how do you know when to use which one?

First, let's talk about similarities in both. Beef broth and chicken broth are both made from respective bones with various vegetable scraps, aromatics, and usually an acidic base to draw out the minerals. They are both considered a deeply nourishing food with many uses.

Beef bone broth requires more time, in preparation and in simmering. You have to roast the bones first, then cook low and slow for up to 24 hours. You can do this on the stove top or as per recipe, in the slow cooker.

Chicken bone broth doesn't require roasting the bones and can be made in 90 minutes in a pressure cooker. Check out my full recipe to Instant Pot Chicken Bone Broth here that uses chicken feet for that extra collagen kick.

As a result of roasting the bones and the addition of red wine in lieu of apple cider vinegar, beef bone broth has a very robust, rich flavor. It is great in beef-based soups like this Hamburger Vegetable Soup and Ground Beef and Kale Soup.

Chicken bone broth is much milder in taste and is great in most soups like White Chicken Chili and this Instant Pot Chicken Stew. Additionally, because of it's moderate flavor it's a great liquid to use in cooking grains like buckwheat and rice.

You can sip both beef bone broth and chicken bone broth straight from a mug as a nutrient-dense warm beverage. As well as used in gravies and to thin out sauces.

🥘Why slow cooker for bone broth?

One of the reasons is a matter of convenience. Slow cookers, much like pressure cookers, are generally set-it-and-forget-it appliance which is perfect for broth.

But there's also a fundamental reason to using a slow cooker for beef broth, specifically. And that's the importance of keeping the broth at a gentle simmer throughout the cooking process to ensure a clear broth.

Beef bones are thicker and more dense than chicken bones so more time is needed to break down all the minerals. An Instant Pot, even at low pressure, will bring the broth to higher temperature than needed.

We're looking for low temperatures for an extended cooking time.

Slow and low is the name of the game here so pull out your crock pot and let's get started.

🍖Ingredients

If you've made my Chicken Bone Broth before, this will be an easy feat as the ingredients are very similar. The difference is we'll be using beef bones and swapping out a different source for acid.

beef bones: the best bones for broth are knuckle bones (for connective tissues), beef marrow bones, meaty bones such as neck bones, oxtail and even leftover bones from ribs
vegetables: a yellow onion, few carrots, celery ribs, and parsnip are great additions for a flavorful broth
aromatics: this is what gives great flavor - I use bay leaves, lots of garlic, peppercorns, good quality sea salt (like Redmond's or Celtic sea salt) and fresh thyme but it also depends on what I have on hand at the moment.
red wine: an acid like red wine or apple cider vinegar will help draw out the minerals from the bones and add amazing flavor

See recipe card for exact quantities but remember that homemade bone broth is a very flexible recipe. That means, feel free to use whatever you have on hand. The only caution is to not use too much water in ratio to the bones.

💭Make it Nutrient-Dense: To make the most nutritious, whole foods, traditional broth, use grass-fed beef bones as they will be higher in nutrition.

👩🏽‍🍳Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This slow cooker bone broth recipe calls for these ingredients: beef bones of various kinds, yellow onion, carrots, celery, parsnip, bay leaves, peppercorn, garlic, fresh thyme, sea salt, and red wine.

Step 1. Roast bones

Preheat oven to 400 degrees Fahrenheit. Spread beef bones on a rimmed baking sheet and roast for 45 minutes or until browned.

vegetables added to beef bone broth in slow cooker.

Step 2. Add bones and veggies

Transfer browned soup bones to the slow cooker, along with all pan drippings. Add all vegetables, aromatics, and seasonings to slow cooker.

💭Pro tip: Making a big batch of bone broth is a good way to use up veggie scraps (onion peels, carrot ends, loose celery leaves). Just toss everything in your broth pot and set it to cook.

Step 3. Add liquids

Add a little bit of red wine or apple cider vinegar as an acid. Then add just enough water to cover everything and keep it all submerged.

Step 4. Cook at low heat

Set the slow cooker on low setting for up to 18 hours. The longer cook time will allow more minerals and vitamins to be drawn from the bones.

💭Pro tip: In order for your broth to gel when chilled, it needs to have a proper ratio of bones to water. A good rule of thumb is to use 2:1 ratio (4 pounds of bones to 2 quarts of water) but use this only as a guide and adjust to what works for you.

Step 5. Lower the temp (optional)

Change the setting from low cook to warm to lower the temperature even more. This step is optional but ensures that the broth is truly at a bare simmer and will not compromise the clarity of the broth. Between the low and warm setting, simmer broth for up to 18-24 hours.

Step 6. Remove all solids

Once the broth has completed its cooking time and has cooled enough to handle, scoop out all the bones, cooked vegetables, and the rest of the solids from the slow cooker. Transfer them to a colander over a rimmed dish to collect any residual broth in the scraps.

running broth through sieve in mason jar.

Step 7. Pour into jars

Set a sieve over a wide-mouth mason jar and pour the broth through the sieve directly into the jar. Don't forget to transfer the broth that has run from the bones and veggies in the colander to the jars.

Step 8. Chill broth

When bone broth has thoroughly cooled at room temperature, transfer it to the refrigerator to chill. Once chilled, you may remove the fat layer (tallow) that has risen to the top and use it in other applications.

🔪Helpful Tools & Links

Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Tools: chef knife, cutting board, stainless steel baking sheet, slow cooker, web strainer, mesh strainer, funnel, wide-mouth half-gallon mason jars,
Ingredients: real salt, black peppercorns, bay leaves
Storage Supplies: wide-mouth mason jars

🍲Serving Suggestions

My favorite way to effortlessly incorporate bone broth into our diet is to add it as a base to any soup recipe. Some of my favorite comforting soups are this Hamburger Vegetable Soup as well as this Ground Beef and Kale Soup.

But bone broth is also great to make gravies and to thin out sauces. Additionally, sipping on a warm mug of homemade broth is a great way to consume it.

❄Storage and Freezing Instructions

To store: Bone broth can be stored in wide mouth jars in the refrigerator. If they have a fat layer on top of the broth, that acts as a protective barrier from pathogens and bacteria and can last longer up to 1 month.

Storage containers: These 2-quart mason jars are great for storage in refrigerator. But quart size or even pint size are also great for smaller uses like gravies and grain cooking.

To freeze: If using jars, always leave at least 1" of headspace for liquid to expand. For same reason, use only wide-mouth jars to avoid glass shattering. When fully cooled, transfer the wide-mouth mason jars to the freezer and store up to 6 months. Alternatively to glass jars, use souper cubes which are conveniently measured out already. When frozen solid, transfer to freezer bags.

💬FAQs

What is the best slow cooker for bone broth?

I used an 8 quart slow cooker. Because the process is tedious, I would recommend using the largest slow cooker available to you. Make sure your slow cooker pot is free from scratches to avoid toxic leaching.

What are the best bones for beef bone broth?

In order to get the best flavor with maximum nutrition, use a variety of bones available to you. Knuckle bones, marrow bones, neck bones, meaty rib bones, or oxtails would work. Any bones with connective tissue will yield high-collagen broth. Your local farmer's market is the ideal place for that as you can get grass-fed bones but a local grocery store should have soup bones available at the meat counter.

Can I reuse bones after making broth?

Some people, especially in the Weston A. Price Foundation (WAPF) circle regularly reuse bones after making the first batch of bone broth. This is a matter of personal preference but I do not do this nor recommend it, especially after longer cooking time and low simmer.

The reason is most of the minerals from the bones have been pulled into the broth and if you go for another round, the broth will be weak and not gel properly. You can rub the bone fragments between your fingers to see how brittle they are. It's not worth reusing those bones and I'd much rather do a fresh batch of broth.

What do I do with the solid fat in my bone broth?

The fat that accumulates on the top of the broth is known as coagulated fat and is very healthy for you. You can check out instructions in this post on how to render it into beef tallow. It's a fantastic high-heat saturated fat that is wonderful in any high temperature cooking.

Looking for more nutrient-dense recipes? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

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5 from 1 vote

Slow Cooker Beef Bone Broth

This Beef Bone Broth recipe is incredibly flavorful and nutrient-dense. It's an essential healthy food that starts with roasting various beef bones and gently simmering in the slow cooker.

Prep Time30

Cook Time20

Roasting Time45

Total Time21 15

Course: Soup

Cuisine: American

Keyword: beef bone broth, bone broth, slow cooker bone broth

Servings: servings

Calories: 71kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

5 pounds beef bones marrow bones, knuckle bones, neck bones, rib bones, oxtails
1 yellow onion halved or quartered
3 celery ribs
3 carrots
1 parsnip
6 sprigs fresh thyme
4 bay leaves
8 garlic cloves
1 tablespoon peppercorns
1 ½ tablespoons sea salt
½ cup dry red wine or ¼ cup apple cider vinegar
filtered water enough water to cover all the ingredients

Instructions

Preheat oven to 400 degrees Fahrenheit. On a rimmed baking sheet, spread out beef bones. Roast for 45 minutes or until browned. Transfer bones with pan drippings to the slow cooker.
Add vegetables and all seasonings on top of the bones.
Add red wine or apple cider vinegar and enough water to cover all the ingredients.
Close the lid and set the slow cooker on low setting for up to 4 hours. Then reduce the temperature by changing the setting to warm to keep it a bare simmer. If you don't have warm setting, set it to lowest temperature and keep the lid slightly ajar. Cook for up to 24 hours total.
Once cooking cycle is complete, allow slow cooker to cool enough to handle. Remove all solids with a web strainer and transfer to colander set over a rimmed dish to collect any broth.
Pour the broth through a fine mesh sieve into mason jars or a glass container with a spout.
When cooled to room temperature, transfer to the refrigerator to completely chill. You may remove the fat solids (tallow) that accumulate on the top.

Notes

Recipe makes 3-4 quarts or 12-16 cups in an 8-quart slow cooker. Serving size is 2 cups.
Use any combination of beef bones available to you but the best broth is one with varied cut of bones.
Vegetables can be any veggie scraps like onion peels, carrot ends, random celery leaves, parsnips, etc.. Same is true for aromatics and herbs. Use whatever is available to you.
You can cook the broth for any length of time but for at least 12 hours for best flavor and maximum nutrition. You can also have it on warm setting for the entire cooking duration.

Nutrition

Healthy Stuffed Baked Apples

These Healthy Stuffed Baked Apples are filled with crunchy pecans, shredded coconut, and sweetened with a touch of honey for a truly nourishing, gluten-free, paleo and Whole30 apple dessert.

This easy apple dessert is a fancy version of healthy apple crisp. It's a lovely blend of those familiar warm spices, crunchy pecan or walnut topping, and the irresistible sweet cinnamon all nestled in tender apple halves.

It makes for such a cozy dessert that satisfies that sweet tooth but without the added sugar. Best of all, these paleo baked apples are incredibly simple to make and can be in the oven in just 10 minutes of prep time.

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❤Why you'll love this easy recipe

These healthy baked apples is a simple dessert recipe that doesn't require many ingredients or time. It has that perfectly crunchy, honey-sweetened pecan crumble that is the envy of all apple crisps.

The best part is that it's only 5 simple ingredients (including the apples) and truly does not take more than 10 minutes to throw everything together.

The hardest part is waiting patiently for the apples to bake while filling your house with that warm fall aroma.

The most perfect way to enjoy these easy baked apples is to top with this 3-Ingredient Vanilla Ice Cream and drizzle with salted caramel sauce. It's a great dessert for sweater weather!

💭Make it Nutrient-Dense: For a truly healthier dessert, consider using soaked and sprouted nuts and seeds.

🍲Ingredients

The ingredient list for this baked apple dessert is fairly short and contain only whole ingredients.

baking apples: Choose a baking apple that retains it's structure and texture during the baking. Granny Smith apples are ideal but Honeycrisp apple, Jonagold (Jonathan), Braeburn, Fuji, Pink Lady and Golden Delicious all fare well in the oven.
chopped nuts: My favorite for stuffed baked apples are pecans but chopped walnuts work great too. To make these nut free, use a combination of sunflower seeds and pumpkin seeds for a delicious crunchy topping.
shredded coconut: This is a lovely addition of healthy fats and fiber.
honey: feel free to use maple syrup, coconut sugar, or brown sugar but stay clear from refined sugars. Check out this post on healthy natural sweeteners.
coconut oil: To keep this dairy free and compliant with the paleo diet, coconut oil is a great alternative to butter. As is ghee (clarified butter - it is dairy free). But if tolerated, unsalted butter always adds fantastic flavor and richness.
cinnamon: A simple addition of this spice is all that's needed to make these flavors pop but you can use apple pie spice or pumpkin pie spice to level up this simple dessert.
sea salt: Enhances all the flavors and balances everything well.

See recipe card for exact quantities.

💭Pro tip: Don't skip the salt! It enhances the sweetness of the honey and cinnamon and balances all the flavors well in this healthy dessert.

🚫Dietary Substitutions

These simple baked apples are naturally gluten free. More than that, they are entirely grain free, making them a lovely paleo dessert the entire family will love.

There is so much goodness in this simple yet perfect dessert that you won't miss the oats or the added sugar.

When I make them for our family, I use pastured butter instead of coconut oil. But to keep them whole food yet plant based, stick to coconut oil instead. The shredded coconut adds some nice fiber and you can use sunflower seeds or pumpkin seeds in lieu of crunchy pecans if wanting this nut free.

baked apple half with ice cream and salted caramel

🍎Apple Halves vs. Whole Apples

We love to make this recipe with apple halves rather than whole apples. The reason is we can always go for that second half if needed. But usually one baked apple half with the topping and a scoop of ice cream is more than plenty to satisfy that sweet tooth.

The baked apple halves are also great for kiddos since the whole apples are way too much for them to begin with.

Having said that, you can easily convert this recipe from baked apple halves to baked whole apples. All ingredient amounts will remain the same.

To make baked whole apples, core the apples with a paring knife and a sharp spoon. Fill with the pecan crumble and proceed as with the apple halves.

When baking whole apples, you may need to increase the baking time to 45 minutes but always check until fork tender. I would err on the side of slightly underdone rather than over baked. The pecan stuffing doesn't have anything that truly needs to be cooked (i.e. oats) therefore, you're really just baking the apples so as soon as they are tender and luscious, pull out the baked apples.

💭Helpful Tips

Even cooking: Make sure your apples are of similar size for even cooking.
Stabilize the apples: If you're wrestling with the apples to sit well in the dish, just slice a small piece off the rounded part of the apple half to create some stability.
Keep pecans crunchy: In order to retain that crunch in the pecans, be sure they are coarsely chopped. Use room temperature or melted coconut oil so the crumble ingredients combine well.
Easily core apples: Depending on the size of your apples, you can use an ice cream scoop similar to this one to scoop out the center cores. I purchased mine at an estate sale and I love it for these jobs because the edges are very thin. A melon baller would work just as well.

👩🏽‍🍳Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This Paleo Baked Apples recipe calls for these ingredients: baking apples, chopped pecans or walnuts, shredded coconut, honey, coconut oil or butter, cinnamon and sea salt.

Step 1. Prep and preheat.

Preheat the oven to 350 degrees Fahrenheit. Grease a large casserole dish with butter or coconut oil and set aside.

Cut the apples in half and remove the core with a melon baller or sharp paring knife. tool.

Step 2. Make the topping.

In a medium bowl, combine chopped pecans or walnuts, shredded coconut, honey, melted coconut oil or butter, cinnamon and sea salt. Toss to mix well. It will be a very thick consistency.

Step 3. Stuff apples.

Scoop approximately 3 tablespoons of this sweet filling on top of the apples and using hands, shape to create a dome.

Step 4. Bake.

Bake the apple halves for 30 minutes or until apples are tender. Take care not to over-bake as you don't want the apples mushy. The sweet stuffing will turn into a very delicious crispy topping.

Enjoy warm with a scoop of ice cream and drizzle of caramel.

baked apple half with ice cream and caramel drizzle

📖Healthy Apple Crisp Variation

A great substitute to these baked apples is to make a simple apple crisp using the same minimal ingredients.

For a delicious paleo apple crisp, instead of using apple halves, slice them into thin wedges and spread them evenly in a baking dish. Cover with the crispy topping and bake to golden perfection.

What you'll have is a delightfully healthy baked apple slices that can be enjoyed much the same way as these stuffed apple halves. But if you're looking for a traditional apple dessert, you will love this gluten-free apple cake.

🔪Helpful Tools & Links

Tools: chef knife, cutting board, mixing bowl, scooper , melon baller, baking dish
Ingredients: coconut oil, organic pecans, shredded coconut, cinnamon, real salt, raw honey
Storage Supplies: glass snap containers for storing leftovers

🥗Serving Suggestions

A great way to enjoy this delicious treat is straight out of the oven, top with a scoop of vanilla ice cream and drizzle some homemade caramel over it.

Check out this paleo vanilla ice cream made with coconut milk and cream! It's the perfect gluten-free dessert with subtle sweetness of the apples, crunchy pecans, and oozing and melting vanilla ice cream makes for a lovely way to enjoy the apple season.

If so desired, you can skip the apple skin when eating. The flesh easily scoops out with the spoon and that perfect mixture of melting ice cream, luscious apple and crunchy crumble is melt-in-your-mouth good!

baked apple with ice cream and caramel drizzle.

💬FAQs

What type of apple is best for baked apples?

The best apples for baking are those that keep their structure and texture intact after spending some time in a blazing oven. In my experience, Granny Smith apples have fared very well in holding up under the heat. They also happen to have that perfect sweet-tart balance and are generally pretty versatile in most apple desserts.

Honeycrisp, Jonagold, Braeburn, Fuji, Pink Lady, and Golden Delicious are all great baking apples.

Looking for more healthy recipes? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

stuffed apple half with ice cream and caramel drizzle.

Print Recipe

4.92 from 25 votes

Healthy Stuffed Baked Apples

These Healthy Stuffed Baked Apples are filled with crunchy pecans, shredded coconut, and sweetened with a touch of honey for a truly nourishing, gluten-free, paleo and Whole30 apple dessert.

Prep Time10

Cook Time30

Total Time40

Course: Dessert

Cuisine: American

Keyword: gluten free baked apples, healthy baked apples, paleo baked apples, stuffed apples

Servings: servings

Calories: 260kcal

Author: Anya @ Prepare & Nourish

Ingredients

4 baking apples

For pecan crumble:

1 cup chopped pecans
½ cup shredded coconut
¼ cup honey
¼ cup coconut oil or butter melted or at room temperature
3 teaspoons cinnamon
¼ teaspoon sea salt

Instructions

Preheat oven to 350 degrees Fahrenheit. Grease a large casserole dish with butter and set aside. Cut the apples in half and remove the core with a melon baller or sharp paring knife. Spread the apples on the baking sheet the cut side up.
In a medium bowl, combine coarsely chopped pecans, shredded coconut, honey, coconut oil or butter, cinnamon, and sea salt. Toss to combine well.
Spoon 3 tablespoons of pecan crumble on the cut side of the apple halves.
Bake for 30 minutes or until apples are tender.
Serve apples warm. If desired, top with vanilla ice cream and drizzle with caramel.

Notes

Bake apples of similar size for even cooking.
To stabilize apples, slice the bottom of the apple half.
For substitutions: Use any healthy sweetener such as raw honey, maple syrup, coconut sugar, or sucanat. To make this nut free, use a combination of sunflower seeds and pumpkin seeds.
For variations: Use apple halves or whole apples. If baking whole apples, remove core and stuff with pecan crumble and top the apple with remaining crumble. Bake for up to 45 minutes or until fork tender. To make easy apple crisp, cut apples into small wedges and top with pecan crumble. Bake until apples are tender.
Store leftover baked apples in an airtight container in the refrigerator for up to 4 days.

Nutrition

This post was originally published November 2018 but has since been updated to include helpful information.

Air Fryer Pork Tenderloin

This easy 5-ingredient Air Fryer Pork Tenderloin is fancy enough for company yet simple enough for a busy weeknight meal.

Pork tenderloin is the unsung hero of easy dinners on a budget. It's often overlooked because pork isn't a favorite for many.

But, I'm here to tell you that this versatile cut of pork can absolutely be tasty, healthy, easy to make, and yet radiate fancy vibes.

Unlike pork roasts which need time to break down all that fat (like in this Instant Pot Crispy Carnitas), this air fryer pork tenderloin recipe needs very little effort for maximum results.

With a simple 5-ingredient marinade and short cooking time, you can have this easy protein ready to pair with your favorite side dishes.

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Ingredients

This pork tenderloin air fryer recipe calls for 6 simple ingredients.

pork tenderloin with simple seasonings in clear glass jars on the right.

pork tenderloin: Most pork tenderloin weighs between 1 and 1 ½ pounds but occasionally you may come across 2 pound packages. Because this is an air fryer recipe, go with the smaller package so it all fits in one batch.
extra virgin olive oil: This will create the base of our marinade.
balsamic vinegar: A little healthy acid will accelerate the marinating process and will produce supremely tender pork.
Dijon mustard: This lovely condiment adds great flavor for the marinade.
fresh or dried thyme: Pork and thyme just go so beautifully together. One of my favorite ways to glam up boring meat is to add fresh herbs.
garlic powder: For more flavor and a great addition to the pork marinade.
sea salt: Always use good quality unrefined salt for all your cooking.

See recipe card for exact quantities.

Substitutions and Variations

pork tenderloin - This is, of course, the star of the dish but you can swap it for boneless pork chops for lovely pork medallions
dry rub - No time for marinade? Make a dry rub consisting of brown sugar, onion powder, chili powder, and a little sea salt.
other herbs - Swap thyme with your favorite herbs or even Italian seasoning. Using fresh herbs will produce a supremely herbaceous pork tenderloin medallions.

pork tenderloin slices on white platter with fresh thyme.

Helpful Tips for Juicy Pork

🕐Avoid dry pork: In order to get juicy and moist pork is to make sure you don't overcook the meat. I like to pull it out of the oven when internal temperature reaches 140 degrees Fahrenheit and it will continue to rise with residual heat. Additionally, make sure you let the pork rest after cooking!
🚫Food Safety: On the opposite side of dry pork, you want to make sure to avoid under-cooked pork. According to USDA, 145 degrees Fahrenheit is the safe internal temperature for pork muscle meat, even if there is still some pink present.

💭Make it Nutrient-Dense: Because pork has a higher fat content than other animals, it's always best to source pastured and heritage-breed pork. Wild Pastures is a great option with US raised pastured pork.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This easy pork tenderloin recipe calls for these basic ingredients: pork tenderloin, extra virgin olive oil, balsamic vinegar, Dijon mustard, fresh or dried thyme, garlic powder, and sea salt.

marinade with balsamic vinegar, oil, and seasonings.

Step 1. Make the marinade

In a small bowl, combine extra virgin olive oil, balsamic vinegar, Dijon mustard, fresh or dried thyme, garlic powder, and sea salt.

Step 2. Prepare pork tenderloin

Pat dry pork tenderloin. Trim excess fat if necessary but remember fat adds flavor so don't overdo the trimming. Remove the thin silver film with sharp knife if present on the tenderloin.

💭Pro tip: For most recipes, you can substitute fresh herbs with dried herbs using a 3:1 ratio. For example, for this tenderloin marinade, use 1 teaspoon dried thyme or 3 teaspoons of fresh thyme.

pork tenderloin being covered with marinade with brush.

Step 3. Cover pork with marinade

Brush the marinade over pork tenderloin, making sure to coat evenly all the sides.

pork tenderloin with marinade in glass dish.

Step 4. Marinate

Cover with lid or plastic wrap and marinade for 30 minutes at room temperature or overnight in the refrigerator.

💭Pro tip: If marinating in the refrigerator, don't forget to allow time for the pork tenderloin to come to room temperature before roasting.

Step 5. Cook in Air Fryer

Don't forget to preheat the air fryer and pull out the pork tenderloin from the refrigerator before roasting! Air fry pork tenderloin for 12-15 minutes if using a toaster-oven type. For air fryer basket-types, start checking on the pork at the 10 minute mark.

Step 6. Rest the meat

This is a very important step and must not be missed! You have to let the pork tenderloin rest at least 10 minutes. The internal temperature of the meat will continue to rise during this time and juices will remain, yielding a very juicy pork tenderloin.

💭Pro tip: Cook times will vary depending on your air fryer. Roast the pork tenderloin until internal temperature registers at 140-145 degrees Fahrenheit. Generally, basket-type air fryers will cook about 3-5 minutes faster than toaster-oven convection air fryers.

pork tenderloin cut into slices or medallions.

Helpful Tools & Links

Tools: small glass mixing bowl, deep baking dish with lid, extra-large air fryer, instant read meat thermometer, chef knife, cutting board,
Ingredients: extra virgin olive oil, balsamic vinegar, Dijon mustard, garlic powder, dried thyme, dried parsley, herbs de provence, Italian seasoning, real salt
Storage Supplies: glass snap containers

Serving Suggestions

Once the meat has rested well (at least 10 minutes), cut the air fryer pork tenderloin slices and serve with your favorite side. These polenta cakes would make a great pairing!

A hearty side of baked potato or roasted butternut squash would be wonderful or pair it with a large salad like Caesar salad or Harvest Kale Salad.

You can also elevate this pork tenderloin by spreading some roasted garlic over it or enjoying it with a simple side dish like these Buttery Green Beans with Garlic.

Storage and Reheating Instructions

To store: Leftover pork tenderloin can be stored in airtight containers for up to 3 days in the refrigerator.

Storage containers: These glass snap containers are perfect for leftovers as they can go from refrigerator to toaster oven for reheating.

To reheat: To reheat, gently warm on baking sheet in non-preheated toaster oven at 350 degrees until warmed through. Alternatively, you can reheat in a skillet over medium heat covered with lid. Add a few tablespoons of water or broth to create steam - that will assist in reheating.

pork tenderloin slices with butternut squash.

FAQs

What cut is pork tenderloin?

Pork tenderloin, also called pork fillet, is considered the filet mignon of pork. It usually comes as a long, narrow, boneless cut of meat that comes from the backbone muscle. It's a lean cut yet when cooked right, is tender and flavorful.

How can I avoid drying out the pork?

The best way to achieve moist and juicy pork is to cook it at high temperature for lowest amount of time necessary. Roast pork tenderloin in your air fryer at 400 degrees Fahrenheit for 12-15 minutes or until internal temperature reaches 145 degrees Fahrenheit. Remove pork immediately after reaching this temperature. It's also important to allow the meat to rest after cooking to let the juices settle in the meat.

Looking for more healthy air fryer recipes? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

pork tenderloin medallions on a white plate.

Print Recipe

4.25 from 4 votes

Air Fryer Pork Tenderloin

This easy Air Fryer Pork Tenderloin is fancy enough for company yet simple enough for a busy weeknight meal.

Prep Time20

Cook Time12

Resting Time10

Total Time42

Course: Main Course

Cuisine: American

Keyword: air fryer pork, air fryer pork tenderloin, pork tenderloin

Servings: servings

Calories: 161kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

1 pound pork tenderloin
2 teaspoons extra virgin olive oil
2 teaspoons balsamic vinegar
2 teaspoons Dijon mustard
1 teaspoon dried thyme or 3 teaspoons fresh thyme
1 teaspoon garlic powder
½ teaspoon sea salt

Instructions

In a small bowl, combine extra virgin olive oil, balsamic vinegar, Dijon mustard, fresh or dried thyme, garlic powder, and sea salt.
Pat dry pork tenderloin and trim excess fat if necessary. Brush the marinade over the pork making sure to cover all sides well. Cover and marinade for 15 minutes at room temperature or overnight in the refrigerator.
Preheat air fryer to 400 degrees Fahrenheit. Air fry pork tenderloin for 12-15 minutes if using a toaster-oven type. For air fryer basket-types, start checking on the pork at the 10 minute mark.
When internal meat temperature reaches 140 degrees Fahrenheit, remove pork from air fryer and allow to rest for 10 minutes. During this time, the temperature will continue to rise from residual heat.
Cut pork tenderloin across into 1" slices and serve warm.

Notes

If marinating in the refrigerator, bring the pork tenderloin to room temperature before roasting.
Cook times will vary depending on your air fryer. Roast the pork tenderloin until internal temperature registers at 140-145 degrees Fahrenheit. Air Fryer basket type will cook about 3-5 minutes faster than toaster-oven convection air fryers.
It's important to allow the cooked pork to rest after roasting. The juices will assimilate back into the meat to yield juicy pork.

Nutrition

Air Fryer Roasted Butternut Squash

This Air Fryer Roasted Butternut Squash recipe makes a wonderful side dish in 10 minutes. It works well with either fresh or frozen butternut squash and is easily roasted to perfection in the air fryer.

butternut squash in white bowl with green parsley.

If you're looking for a healthy side dish that doesn't require a lot of time, look no further.

This Air Fryer Butternut Squash recipe is an easy way to enjoy winter squashes. It would also make a perfect Thanksgiving side dish, considering that it doesn't take up that precious oven space.

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❤Why you'll love this perfect side dish

Taste & texture: crispy on the outside, warm and tender on the inside - this roasted butternut squash makes for a yummy side dish.
Quick side dish: when we say 10 minutes of total cook time, we mean 10 minutes! Of course, this will vary depending on the type and model of your air fryer but overall, this is one of the easiest sides you'll make.
Level of difficulty: super easy - just toss everything together and pop it in the air fryer.
Picky eaters: this recipe is very flexible - season the fresh butternut squash with your favorite seasonings, making it sweet or savory (check out suggestions below)

🍲Ingredients

butternut squash with oil and seasonings on the side.

These simple ingredients can be found in any grocery store.

butternut squash: one fresh medium butternut squash will do - you will need approximately 20 ounces or 4 cups of cubed squash
extra virgin olive oil: avocado oil will work too as will healthy oil spray (i.e. avocado oil cooking spray)
seasonings: we're doing a very basic paprika, garlic powder, and onion powder mix but feel free to omit or include others
sea salt: this will enhance all the other flavors

See recipe card for exact quantities.

📖Substitutions and Variations

There are so many ways to enjoy this hardy winter vegetable.

Spicy - add cayenne pepper to give it a kick
Fall flavors - toss with a little cinnamon and maple syrup to bring out the excitement for fall
Deluxe - roast with Parmesan cheese and bacon bits and top with green onions for those baked potato vibes
Sweet flavors - just toss with a little brown sugar to enhance that natural sweetness in the squash

Butternut squash in white bowl with fresh parsley.

💭Helpful Tips

🕐Time Saving Tip: no shame in using store bought pre-cut butternut squash.
💲 Money Saving Tip: use whatever seasonings you have on hand.
🗓Make-Ahead Tip: toss with oil and seasonings in the morning for an easy side dish ready to be roasted for dinner time.
🚫Food Safety: use oils with high smoking point to avoid harmful compounds in your food

👩🏽‍🍳Step-by-Step Instructions

The printable recipe is below in the recipe card for your convenience.

This Air Fryer Roasted Butternut Squash recipe calls for a few simple ingredients: butternut squash, extra virgin olive oil, paprika, garlic powder, onion powder, and sea salt.

cubed butternut squash and seasonings on sheet pan.

Step 1. Cut and peel the squash. Dice butternut squash into 1-inch cubes. If using storebought cut squash, don't worry if some pieces are smaller than others. They will just cook faster.

Step 2. Combine the dry seasonings together: paprika, garlic powder, onion powder, and sea salt. You may also skip this step and directly season the squash instead of in a bowl.

💭Pro tip: To save time, buy pre-cut butternut squash. It makes this very easy side dish even easier and convenient on a busy weeknight.

seasoning on top of diced butternut squash

Step 3. Add diced butternut squash to a small roasting sheet and toss with extra virgin olive oil and seasonings. If using air fryer basket, do this step in a large bowl. Spread them evenly in a single layer.

seasoned butternut squash cubes in a sheet.

Step 4. Roast seasoned butternut squash cubes in a pre-heated air fryer at 400 degrees Fahrenheit for 10 minutes or until fork tender to your liking.

💭Pro tip: If using basket-type air fryer, give the basket a quick shake halfway during cooking to ensure even browning.

Step 5. If you want a crispy squash on the surface - broil on high for the last 3 minutes of cook time. (Depending on your air fryer, this may require another cycle of preheating the air fryer.)

roasted butternut squash cubes on sheet.

Step 6. Remove the roasted butternut squash from air fryer or from the basket of your air fryer. Transfer to a serving dish and enjoy.

💭Pro tip: Cook times will vary depending on your air fryer. Roast the squash pieces to your personal preferences. Generally, basket-type air fryers will cook faster than toaster-oven convection air fryers.

🔪Helpful Tools & Links

Below are some affiliate links that may be helpful to you as you make this easy air fryer recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Tools: chef knife, cutting board, large mixing bowl, extra-large air fryer, stainless steel baking sheet
Ingredients: real salt, black pepper, olive oil, avocado oil spray, garlic powder, paprika, onion powder
Storage Supplies: glass snap containers

🥗What to serve with butternut squash

This squash recipe will be a great addition to your meal during the holiday season. But it's also great to serve on busy weeknights because of how quick this comes together.

You can't go wrong pairing this roasted butternut squash with Chicken Potato Bake or this Baked Salmon with Mayonnaise.

💭Pro tip: Enjoy roasted butternut squash on top of a salad or in quinoa bowls.

♨️Storage and Reheating Instructions

To store: leftover squash can be stored in an airtight container for up to 4 days in the refrigerator.

Storage containers: these glass snap containers are perfect for leftovers

To reheat: preheat cast iron skillet over medium-high heat on stove top; add butternut squash cubes and toast until warmed through.

💬FAQs

How do I peel and cut butternut squash?

If using whole butternut squash, trim both ends of the squash using a sharp knife. Secure the squash in your non-dominant hand, and using a sharp peeler in other hand peel the butternut squash skin. Cut the squash in half (it may help to have the squash stand upright on a cutting board). Scoop out the seeds from the inside of the squash. Cut the squash crosswise in half, then into smaller sections and lastly, into cubes.

Can I air fry frozen butternut squash?

Yes! That's actually the easiest way to cook frozen butternut squash. However, as with all frozen foods, it will have a high water content so your end result may not be the same. During the cooking process, the squash will first have to thaw before it browns.

How long to air fry frozen butternut squash?

For this recipe, increase the temperature to 425 degrees Fahrenheit and add an additional 4 minutes to your total cook time when using frozen butternut squash. If not cooked through after the additional time, pop it for a few more minutes or set to broil so it simultaneously browns and cooks.

Looking for more healthy sides? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

Print Recipe

5 from 1 vote

Air Fryer Roasted Butternut Squash

This Air Fryer Roasted Butternut Squash recipe makes a wonderful side dish in 10 minutes. It works well with either fresh or frozen butternut squash and easily roasted to perfection in the air fryer.

Prep Time5

Cook Time10

Total Time15

Course: Sides

Cuisine: American

Keyword: air fryer butternut squash, air fryer side dish, butternut squash

Servings: servings

Calories: 100kcal

Author: Anya @ Prepare & Nourish

Equipment

toaster oven air fryer

Ingredients

4 cups butternut squash, peeled and diced into 1-inch cubes approximately 20 ounces
1 tablespoon extra virgin olive oil
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon sea salt

Instructions

Preheat air fryer to 400 degrees Fahrenheit. Combine dry seasonings together: paprika, garlic powder, onion powder, and sea salt.
Toss cubed butternut squash with extra virgin olive oil and dried seasonings. Combine to coat well. If using basket-type air fryer, do this step in a medium bowl.
Air fry butternut squash for 10 minutes or until cooked to your preferences. You may also broil for the last 3 minutes to get that caramelized brown surface.
Remove butternut squash from heat and transfer to a serving dish. Serve warm.

Notes

For ease and convenience, use a little olive oil spray instead of the extra virgin olive oil.
Store bought pre-cut butternut squash works wonderfully in this recipe. Four cups will be approximately 20 ounces. (Prep time reflects pre-cut butternut squash)
Depending on the type of air fryer, cooking time may be different. If using a basket-type air fryer, shake or flip the squash cubes halfway through cooking.
To cook frozen butternut squash: increase the air fryer temperature to 425 degrees Fahrenheit and add 4 extra minutes to your cook time.

Nutrition

How to Roast Buckwheat in Oven

Learn how to roast buckwheat groats in the oven to make them into kasha. This buckwheat roasting method is quick and easy.

close up of buckwheat kasha with measuring cup.

Buckwheat is a nutritional powerhouse that originated in Eastern Europe. It's known for its lovely nutty flavor that you can't get from any other grain.

It's naturally gluten-free and is incredibly versatile as it can be served sweet or savory, as porridge or a healthy side.

But roasted buckwheat is different than raw buckwheat groats in both flavor and texture. It's essential to know what product you're working with because preparation will be different.

This post is specifically on how to roast buckwheat groats in the oven. We're transforming raw buckwheat groats into toasted buckwheat kasha.

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Why you'll love roasted buckwheat

Taste: boasting nutty and earthy flavor, roasted buckwheat is more intense than raw buckwheat groats
Texture: unlike buckwheat groats, roasted buckwheat retains it's texture and shape
Level of difficulty: roasting raw buckwheat groats in bulk in the oven is much simpler than over a stove top

💭Good to Know: Buckwheat has no wheat or gluten and is a great choice for those with gluten sensitivity.

What is buckwheat?

Buckwheat is not technically a grain but rather a seed from an herb related to rhubarb. These seeds, or groats, are a staple carbohydrate food used in numerous dishes in Asia and norther climates.

Buckwheat is used in everything from soba noodles in Japan to buckwheat flour and buckwheat pancakes in the US to blini in Russia.

Interestingly, buckwheat can also be used to make pillows giving us that perfect night's sleep. Obviously, this seed is incredibly versatile.

Is buckwheat healthy?

Contrary to what the name suggests, it has no relation to wheat and is naturally gluten-free, making it a wonderful substitution for gluten products.

For a grain, or seed rather, it's supremely nutrient-rich. High in fiber and packed with protein clocking in at 13 grams per serving.

It's also rich in a whole spectrum of vitamins B, as well as lysine, calcium, magnesium, and vitamin E. Its high quercetin content also makes it a superb seed for those allergy sufferers.

Despite it's classification, buckwheat is considered a whole grain by the USDA. Whether you consider buckwheat a seed or grain, it's clearly a good choice.

💭Did you know? Buckwheat has many health benefits. It's a good source of fiber, high in essential amino acids, and a great source of potassium.

Difference between kasha and buckwheat groats

buckwheat groats and kasha on white towel.

You may have noticed that buckwheat, buckwheat groats, and kasha are used interchangeably. But it's important to know that they have very important distinctions.

Though buckwheat is generally referred to as the culinary pseudo-grain, it's actually the flowering plant in the knot weed, sorrel, and rhubarb family. It's cultivated for it's edible seeds as well as grown as cover crop.

Buckwheat groats are simply the hulled grain-like seeds of buckwheat plant. The outer husk is stripped away, exposing these seeds to be harvested and cooked. Groats are raw buckwheat with a slightly green or tan tint to them.

Kasha, in English terminology, is roasted buckwheat grains. It's actually a misnomer considering that the Russian word kasha is translated as "porridge", which is the consistency of cooked buckwheat groats. Packaged kasha can be found at your local Eastern European market. But it's just as easy to roast buckwheat with a rimmed baking sheet and an oven.

💭Helpful Tip: You may have a hard time finding raw buckwheat groats in your neighborhood grocery store. Instead, check out health food stores for this pseudo grain.

Roasted Buckwheat Benefits

In short, roasting brings out the rich, nutty flavor of the buckwheat. But there is also a functional reason to roast buckwheat.

Roasting buckwheat hardens the shell of whole buckwheat grains giving more structure. As a result, the grains retain their texture and shape.

Think of it this way: untoasted buckwheat groats gives you more porridge like product while buckwheat kasha will produce separate kernels.

Do you see why kasha shouldn't be used to describe roasted buckwheat? It's the raw groats that makes buckwheat porridge.

Kasha is great in any recipe that calls for long-grain fluffy white rice. And yet it also works great as a replacement for mashed potatoes. Kasha can easily be used as groats but buckwheat groats won't always work as kasha.

Step-by-Step Instructions

The printable instructions are below in the recipe card for your convenience.

It's so easy to roast buckwheat in the oven. All you need is a pound of raw buckwheat groats and a large rimmed baking sheet. This is the easiest way that garners the best results.

Step 1. Spread raw buckwheat groats on a rimmed baking sheet in a single layer. Roast in a preheated oven at 325 degrees Fahrenheit for 25 minutes. Shake to shuffle the grains halfway through the cooking.

Step 2. You'll notice the buckwheat will start turning from green to golden brown. After toasting, remove from oven and allow to completely cool before transferring to an airtight container.

Storage Instructions

How do you store roasted buckwheat?

Storing buckwheat is just as easy as storing any other types of grain. Transfer the completely cooled buckwheat grains into an airtight container like mason jar and store in a cool, dark, and dry place.

It will be good for up to 6 months.

To extend shelf life, make sure it's kept away from heat, moisture, light and air.

Helpful Tools & Links

Tools: stainless steel baking sheet
Ingredients: raw buckwheat groats
Storage Supplies: wide-mouth mason jars, glass snap containers

Buckwheat Serving Suggestions

If you're ready to add buckwheat to your meal planning list - you won't regret it.

Our favorite way to serve buckwheat is as a side dish like any other whole grains. Buckwheat is extremely versatile and can often be used to replace rice, potatoes, pasta, and more.

It can be enjoyed as morning breakfast cereal with some warmed raw milk, unsalted butter, and a maple syrup. But if mushy buckwheat isn't your thing, a great way to add extra nutrient punch is toss some buckwheat kernels into a salad.

Either way, it's clear that we need more buckwheat in our lives. There are so many different ways to enjoy it. And it's especially great as a regular part of a healthy gluten-free diet.

💭Make it Nutrient-Dense: Cook buckwheat in bone broth to increase nutrient content. Here's an easy Instant Pot Chicken Bone Broth recipe.

FAQs

What does buckwheat taste like?

Roasted buckwheat is commonly described as having a nutty flavor much like rye or wheat. Raw buckwheat or buckwheat groats is milder in flavor and can often be eaten as porridge, similar to oatmeal. Raw or toasted, buckwheat can be served sweet as well as savory.

Do I need to soak or sprout buckwheat groats?

Traditionally, sprouting grain was a common practice done to increase nutrients and neutralize phytic acid found in grains. Although it's ideal to soak the buckwheat groats first before toasting them, that isn't always possible in our fast-paced life. It is a matter of personal preference and time commitment. This kasha was roasted with non-soaked buckwheat groats.

Can you east toasted buckwheat raw?

Raw grains, toasted or not, should not be consumed regularly. Grains, including pseudograin like buckwheat, contain substances that are irritating to the gut. These substances are neutralized during cooking.

Looking for more healthy basics? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

roasted buckwheat kasha in glass container.

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4.94 from 48 votes

How to Roast Buckwheat in Oven

Learn how to roast buckwheat groats in the oven to make them into kasha. This buckwheat roasting method is quick and easy.

Prep Time5

Cook Time25

Total Time30

Course: Side Dish

Cuisine: European, Russian, Ukrainian

Keyword: buckwheat, kasha, roasted buckwheat

Servings: pound

Calories: 1556kcal

Author: Anya @ Prepare & Nourish

Equipment

rimmed baking sheet

Ingredients

1 pound buckwheat groats

Instructions

Preheat oven to 325 degrees Fahrenheit. Spread buckwheat groats on a rimmed baking sheet in a single layer. Toast for 25 minutes, shaking to mix the kernels halfway during cooking.
Remove from oven and allow to cool completely. Transfer to an airtight container.

Notes

Store roasted buckwheat in a dry and dark place for up to 6 months.
Recipe makes 1 pound of roasted buckwheat. Nutritional information is calculated for the entire batch of buckwheat, not per serving.

Nutrition

Instant Pot Chicken Bone Broth Recipe

This homemade Chicken Bone Broth recipe is made in the Instant Pot in a fraction of the time. This simple recipe makes the most gelatinous and nutritious chicken broth and is wonderful as a base for soups, gravies, and other uses.

bone broth with oregano leaves in white mug

There's not much to homemade chicken broth. Some poultry bones, chicken feet, parsley sprigs, a carrot or two and perhaps other seasonings to bring the flavors out.

And yet, broths have been prominently featured in traditional cultures around the world for millenia.

Whether you're following GAPS, paleo, Whole30 or just a healthy gut diet, you should be making and consuming bone broth regularly.

The traditional way to making bone broth has always been "low and slow".

A long simmered broth always includes high quality animal bones and several hours to several days of cooking.

But when time is short, the pressure cooker is a good alternative to condense 24 hour into 120 minutes. Making nutrient-dense chicken broth has become regular endeavor with little effort thanks to the Instant Pot.

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Why you'll love this recipe

Nutrient dense: we know the benefits of bone broth are many but adding the chicken feet adds so much collagen to your broth
Mild flavor: using chicken (even with the feet), the broth comes out rich in nutrition but mild in flavor, making it suitable for most recipes
Quick broth: You can achieve the same end result using the Instant Pot in less time than if you were using a slow cooker or stove top
Easy recipe: Using the Instant Pot for homemade chicken broth is the best way to use this popular appliance.
Zero food waste: As is common in broth, use what you have: carcass from leftover roast chicken, cooked bones or raw bones, whatever vegetable scraps you have on hand.

💭Good to Know: Working broth into your weekly homemaking rhythm is a wonderful way to let nothing go to waste while also including so much nutrition to your meals.

Ingredients

This is an easy way to make nutritious bone broth. It's a simple recipe that does not involve roasting the bones.

Though the ingredient list is flexible, this is a good base to start with especially if this is your first time making bone broth.

Chicken broth ingredients on a roasting sheet.

chicken carcass: This is good from a roast chicken or any leftover bones. Raw chicken backs (as pictured here) also work great. Check your local butcher for chicken backs as they are generally super cheap cuts and considered waste or discard.
chicken feet: These are a must, if you want a truly thick gelatinous, collagen-rich broth. They usually already come cleaned and ready to be used in soups. For maximum nutrition, find chicken feet from pastured and organic chickens.
kitchen scraps: These can be veggie scraps like carrot ends and random celery pieces or even onion skin (again use organic if possible). If you don't have vegetable scraps, use one whole onion (peel if not organic), a few carrots and a handful of celery ribs.
aromatics: These can be any fresh herbs like thyme, oregano, rosemary, parsley, and bay leaves. Go easy on the very potent herbs like rosemary and oregano as they may overpower the broth.
salt & pepper: This is important to a good recipe but like with herbs, go easy and adjust as needed.

Another ingredient that didn't make the list but is important nonetheless is apple cider vinegar. Though optional, this common staple is used to draw the minerals from the bones.

Keep reading for an FAQs on this topic below.

💭Make it Nutrient-Dense: Jewish tradition considered the use of chicken feet for bone broth to be the secret to truly nutritious broth.

Substitutions

Making a batch of bone broth shouldn't be difficult, time consuming, or budget restrictive.

Traditionally, homemade chicken broth uses very simple ingredients that are readily available. The ingredients in the recipe card should be used as a general guideline rather than a hard rule.

bones - carcass from roasted chicken, any leftover chicken bones, other poultry bones like from legs or drumsticks, chicken necks, and cartlidge
veggie scraps - any vegetable trimmings such as onion skins, celery leaves, mushroom stems, carrot and parsnip peels, or the actual vegetables themselves
aromatics - ginger, garlic (with the skin), parsley stems, any fresh or dried herbs such as rosemary, thyme, and oregano, bay leaves

How to make gelatinous bone broth

The collagen in the bones is what gives broth that quintessential gelatinous feature when cooled. If your broth isn't gelling - don't worry. It's still high in nutrition and good to consume.

It just means that the ratio of collagen to water isn't proportionate. Make sure you are enough water to just cover the surface of the bones and veggie scraps. It's always better to add more bones.

A foolproof way of getting gelatinous broth is by using chicken feet as it's incredibly rich in collagen.

broth in white bowl with onions carrots and bay leaves.

Chicken Feet Bone Broth

If using chicken feet in your bone broth makes you queasy - I don't blame you. And yet this is the very thing that will yield a flavorful broth dense with gelatin.

Chicken feet can be found at most ethnic grocery stores as well as health food stores like Whole Foods. The best place to start is to ask your meat source at the farmer's markets and farm stands.

You may need to reserve them ahead of time. Since chicken feet aren't a popular cut of meat, most farmers won't bring it to town when cooler space is limited.

When making broth, it's important that you source the best quality, free-range chickens for maximum nutrition. But consuming broth from conventionally grown chickens still has many benefits.

If using conventionally grown chicken, I would skip the chicken feet and focus more on using chicken carcass and backs.

💭Pro Tip: Look for cleaned chicken feet. These will not have a papery yellow membrane adhered to them. If they do, they need to be properly prepared first.

Helpful Tips

🗓Make-Ahead Tip: It's a good idea to have a supply of homemade chicken bone broth on hand for all the different uses. It freezes beautifully for longer storage.
🚫Food Safety: Fat will rise to the top of bone broth. That is normal and it creates a seal allowing the broth to be stored for longer. But if broth won't be consumed within a week, freeze it in wide-mouth mason jars with 2 inches of headspace.
💲 Money Saving Tip: The fat that rises to the surface may be used in stir-frys and soups when sauteing vegetables.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This Instant Pot chicken bone broth recipe calls for these ingredients: chicken backs or carcass, chicken feet, carrots, celery, onion, fresh thyme, bay leves, garlic, salt and pepper.

adding all ingredients to instant pot for chicken bone broth.

Step 1. To your inner pot of Instant Pot, add chicken bones and chicken feet, vegetable scraps, garlic, bay leaves, thyme, and salt and pepper.

Step 2. Add 2 tablespoons of apple cider vinegar or ¼ cup of white wine and add enough water to cover all the contents.

chicken and vegetables in water in instant pot.

Step 3. Transfer the inner pot to the Instant Pot. Close the lid, turn the safety valve to "sealing" and set to "soup". Manually increase the time to anywhere from 90 to 120 minutes.

cooked broth with bay leaves and carrots.

Step 4. After the cooking cycle has been completed, allow the Instant Pot to naturally release pressure. This will take approximately 20-30 minutes. You can use the quick release pressure if short on time but not advised.

💭Helpful Tip: Cooking time in the Instant Pot is flexible but keep in mind that in order to achieve a rich bone broth, you need to aim closer to 90 to 120 minutes. But if short on time, you can go as low as 60 minutes.

collecting meat and bones in colander for bone broth.

Step 5. Once the pressure has been fully released and it is safe to do so, scoop all the solid contents out from the pot. Transfer to a colander set over a glass bowl to collect all broth.

broth in a mason jar with fresh parsley.

Step 6. Strain your chicken bone broth through a fine mesh sieve. You can do this directly into mason jars using a funnel and sieve. Or strain into a glass container with a spout for easy pour.

Helpful Tools & Links

Below are some affiliate links that may be helpful to you as you make this easy bone broth. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Tools: chef knife, cutting board, Instant Pot pressure cooker, Instant Pot tempered glass lid, mesh strainer, large glass container with spout, funnel
Ingredients: real salt, black peppercorns , apple cider vinegar
Storage Supplies: wide-mouth mason jars, Weck juice jars with lids, portioned Souper Cubes

overhead of chicken bone broth with oregano leaves and carrots.

Serving Suggestions

There are so many ways to incorporate homemade bone broth into your diet.

Don't limit the use of bone broth to just soups. You can use it in most recipes that call for liquid, like to thin out gravies or reheat thick leftovers. You can also cook grains in bone broth to increase the nutrient profile.

Check out this post on How to Cook Perfect Rice in Instant Pot using broth. Or swap out water for bone broth in this Instant Pot Millet recipe.

Some great soup candidates using chicken broth recipe are this 5-minute Egg Drop Soup (perfect for breakfast), Meatball Soup, White Chicken Chili, and Hamburger Vegetable Soup.

And lastly, there is nothing wrong with drinking it straight out of a mug.

Storage and Freezing Instructions

To store: The best way to store broth is in a wide-mouth mason jar but any airtight container will work. Store broth in the refrigerator for up to 1 week.

To freeze: If you won't consume broth within one week, you can freeze it. But make sure you leave at least an inch of headspace in the jars so they don't shatter in the freezer. You can also freeze them in measured out freezing trays like this 1-cup Souper Cubes and then transfer to freezer bags. This makes it super convenient when you only need small amounts like for gravies.

broth stored in mason jars with green parsley.

FAQs

Is it necessary to roast bones for chicken bone broth?

Chicken broth is generally milder than beef broth. As a result, it is not necessary to roast the chicken bones before making broth.

Why is apple cider vinegar added to bone broth?

The addition of something acidic like vinegar helps to draw minerals, particularly magnesium, calcium, and potassium, into the broth. It's an important ingredient in making nutrient-dense bone broth.

What can I use instead of apple cider vinegar?

Though we are using a very small amount in the bone broth, apple cider vinegar may build flavor that people aren't fond of. An alternative to apple cider vinegar is white wine vinegar. If skipping vinegar altogether, try dry white wine. If using wine, double the amount called for vinegar to get the same acidity.

Where is the best place to purchase high-quality chicken feet?

The best source to purchase chicken feet is by asking your meat farmer at the farmer's market. You may need to reserve these in advance. Asking the meat butcher at stores like Sprouts and Whole foods is also a good idea. As is buying them in bulk at Azure Standard, a natural food wholesaler.

Looking for more healthy recipes? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

chicken bone broth in white mug with carrots.

Print Recipe

5 from 1 vote

Instant Pot Chicken Bone Broth

Prep Time5

Cook Time2

Coming to Pressure/Resting Time40

Total Time2 45

Course: Soup

Cuisine: American

Keyword: bone broth, chicken bone broth, instant pot broth, instant pot chicken bone broth

Servings: servings

Calories: 142kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

3 pounds chicken bones carcass, necks, backs, breastbones, wings
1 pound chicken feet
1 yellow onion
2 carrots
3 celery ribs
6 garlic cloves
3 bay leaves
6 sprigs fresh thyme
1 tablespoon sea salt
1 tablespoon black peppercorns
2 tablespoons apple cider vinegar
4 quarts filtered water

Instructions

To your inner pot of Instant Pot, add chicken bones, chicken feet, all vegetables, garlic, bay leaves, thyme, and salt and pepper. Add apple cider vinegar.
Add enough water to cover all contents just below the max line. Transfer the inner pot to Instant Pot. Close the lid and set safety valve to "sealing". Set to "soup" and manually increase time to 120 minutes.
After cooking cycle has completed, allow the Instant Pot to naturally release pressure (NPR). Once it is safe to do so, open the lid and remove all solid contents into a colander over a glass bowl to catch broth.
Strain the chicken broth through a find mesh sieve. This may be done directly into jars or a large measuring cup.

Notes

This recipe makes approximately 3 quarts of chicken bone broth. A serving size is 1-½ cups of broth.
Apple cider vinegar may be swapped with white wine vinegar or ¼ cup of dry white wine.
Any combination of chicken bones and veggie scraps will work but in order for broth to gel, you want to make sure you use more bones than water.
Chicken broth can be stored in the refrigerator for up to 1 week.
To freeze, leave at least an inch of headspace in the wide-mouth jars and transfer to the freezer once cooled to room temperature. You can also conveniently freeze in portioned freezer ice trays like Souper Cubes and then transfer to freezer bags.

Nutrition

How to Cut and Cook Spaghetti Squash for Long Strands

Find out how to cut and cook spaghetti squash to get those long strands. It's easily roasted in the oven and is a great alternative to pasta.

There are quite a few methods for cooking spaghetti squash, but nothing beats the traditional oven roasted method.

Aside from the initial labor of cutting the squash, the actual cooking time is very hands-off and yet produces the best tasting al dente low carb spaghetti.

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❤Why you'll love this method

Taste & texture: Fresh, crunchy, yet tenderly cooked, al-dente pasta but without the heavy carbs. But there is a specific way to cut and cook the spaghetti squash to get those long strands.
Healthy: This spaghetti squash pasta is paleo, Whole30, low carb and keto.
Versatile: Enjoy this with chicken, fish, steak or even eggs. Garnish with the basics like parmesan cheese and parsley or go all out and top with bolognese sauce.
Easy: Choose one of the 3 methods below to cutting the squash - there's something for everyone.

spaghetti squash rings on rimmed baking sheet

💭Good to Know: Winter squashes like spaghetti squash, acorn squash and butternut squash are a great source of vitamins A and C, which are both essential during the cooler months.

🍲Ingredients

This recipe has very simple ingredient list.

spaghetti squash: These are very popular right now and will be well into spring. Choose firm squash with no blemishes.
salt & pepper: basic seasoning of these staples but feel free to season with your favorites.
oil: I used avocado oil but good olive oil works. An avocado oil spray would be even better for ease and convenience as it covers a broader surface area.

See recipe card for detailed instructions.

💭Helpful Tips

🕐Time Saving Tip: Cook time will vary depending on the size of your squash. The times listed in the recipe card a are a general suggestion but for quicker results, look for smaller squash.
🗓Make-Ahead Tip: Spaghetti squash can be made in advance and stored in a closed container in the refrigerator for up to a week. I often make enough to last me for a few meals.
🚫Food Safety: Always wash all produce, even those that you will be discarding the peel or skin. The bacteria and any pesticide residue can be transferred to the flesh of the fruit during cutting.

🔪How to cut spaghetti squash for long strands

The most important thing to remember about spaghetti squash is that the strands run crosswise not lengthwise.

This means that when you cut your squash lengthwise, from stem to bottom, as is commonly instructed, you are significantly reducing their natural luscious lengths by cutting them in half.

The best way to achieve long spaghetti-like strands is to cut the squash crosswise (between stem end and bottom).

You can do this with raw squash or cooked, but be sure to cut it correctly for longer strands.

How to cook spaghetti squash cut in rings

The complete printable recipe is below in the recipe card for your convenience. It includes instructions for all three methods.

This basic recipe calls for these ingredients: spaghetti squash, avocado or extra virgin olive oil, and salt and pepper.

This is my favorite way to cook spaghetti squash for those pasta-like strands. It's the best method that gives you best results, in flavor and texture.

Step 1. Using a sharp chef's knife and holding tightly to the stem with no-dominant hand, cut spaghetti squash crosswise into rings 1-½" thickness. Depending on the size of squash, you should end up with 4-7 rings.

spaghetti squash rings seasoned with oil and salt and pepper.

Step 2. Remove the seeds and flesh and season with salt and pepper and oil. I prefer either extra virgin olive oil or avocado oil for their high smoke point. Roast in the oven for 30-40 minutes or until tender.

Step 3. Remove from oven and separate the squash strands using a fork. Discard the skin of the squash.

Step 4. Separate the spaghetti squash strands for the remaining rings and transfer to a container or serve directly in the rings.

💭Pro Tip: Roasting spaghetti squash in the rings makes a very impressive presentation. Serve rings of flaked spaghetti squash directly on dinner plates and spoon sauce or protein on top of the squash strands.

How to cook spaghetti squash cut in half

This comes a close second to the rings method. Contrary to how you've been taught on the internet, it's better to cut the squash crosswise, not lengthwise to achieve the longest strands.

Step 1. Cut the uncooked squash in half crosswise using a sharp knife. Remove seeds and flesh and season with salt and pepper and oil.

halved spaghetti squash roasted on sheet.

Step 2. Roast on rimmed baking sheet cut side down. Separate squash strands using a fork.

How to bake whole spaghetti squash

This method works when you are short on time and can't safely cut the squash into rings. Once the squash has been roasted, the butter cuts through effortlessly.

The only drawback to this method is that it's hard to control how al dente the squash comes out.

Step 1. Prick holes throughout the squash. This will foster proper heat circulation and also allow the steam to escape.

cutting roasted spaghetti squash in half.

Step 2. Roast the entire squash for 50-60 minutes, flipping it over halfway during the roasting time to ensure even cooking.

removing seeds in roasted spaghetti squash.

Step 3. Remove from oven and allow to rest for 5 minutes. Cut the squash in half.

Step 4. Using a kitchen towel to secure the squash halves, remove the seeds and flesh and separate the squash into strands using a fork.

🔪Helpful Tools & Links

Tools: chef knife, cutting board, stainless steel baking sheet,
Ingredients: real salt, black pepper, olive oil, avocado oil spray,
Storage Supplies: glass snap containers

🥗What to serve with spaghetti squash

In short, any way you would eat traditional spaghetti you can eat the squash spaghetti as well.

Enjoy as a side dish with your favorite spaghetti, bolognese, or marinara sauce
With your favorite alfredo sauce
Make "Lazy" Carbonara: whisk 2 eggs together with ½ cup of parmesan cheese. Gently toss and cook over medium heat on a well-greased skillet. Top with bacon bits and fresh parsley.
Add a dollop of fresh basil pesto over the squash and enjoy with baked salmon or chicken.
Add spaghetti squash to soups that call for pasta like this Healthy Vegetable Soup or Chicken Noodle soup
A simple seasoning of salt and pepper and drizzle of your favorite oil (mine is La Tourangelle Roasted Walnut Oil).

💭Make it Nutrient-Dense: Swapping spaghetti squash for regular pasta is an easy way to bump up the nutrient profile of a meal.

♨️Storage and Reheating Instructions

To store: The easiest way to store leftovers are in an airtight container in the refrigerator for up to 6 days.

Storage containers: These glass snap containers are perfect for leftovers

To reheat: Heat stainless steel pan over medium-high heat and add a little oil. Heat squash spaghetti pasta until warmed through, turning and tossing regularly.

spaghetti squash with fresh parsley on a white bowl.

💬FAQs

How do you make spaghetti squash crunchy?

The best way to enjoy spaghetti squash is when it's still a tad crunchy or al dente. This is largely why using this method to cut and cook spaghetti squash will yield long strands. It's superior to steaming it in the pressure cooker.

You have more success with al dente squash strands when you roast because you have more control over the cooking process. You can periodically check for doneness with a fork or knife and remove as soon as you are happy with the texture.

Can I cook spaghetti squash in the Instant Pot?

Spaghetti squash can be cooked in the Instant Pot, although it is not recommended for long al dente strands. Roasted spaghetti squash is unparallel to steamed squash (which is exactly what the pressure cooker does - it steams it!). It has that impeccable golden flavor that you can only obtain from indirect heat.

Help! The spaghetti squash is still not fully cooked.

If you prefer your spaghetti squash fully cooked instead of al dente, finish cooking on the stove top. Heat a stainless steel pan with a little olive oil and toss your spaghetti squash over medium-high heat to cook to desired doneness. You may also add your sauce of choice and coat well.

Looking for more healthy basics? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

Print Recipe

5 from 1 vote

How to Cut and Cook Spaghetti Squash for Long Strands

Find out how to cut and cook spaghetti squash to get those long strands. It's easily roasted in the oven and is a great alternative to pasta.

Prep Time10

Cook Time1

Resting Time15

Total Time1 10

Course: Side Dish

Cuisine: American

Keyword: roast spaghetti squash, spaghetti squash, spaghetti squash long strands

Servings: servings

Calories: 71kcal

Author: Anya @ Prepare & Nourish

Ingredients

1 spaghetti squash approximately 4-5 pounds
1 tablespoon avocado oil or extra virgin olive oil
salt & pepper

Instructions

How To Cook Spaghetti Squash Cut in Rings

Preheat oven to 400 degrees Fahrenheit. Wash the squash well. Using a sharp chef's knife and sturdy cutting board, cut the squash in 1-½" rings. It helps to hold the stem with your non-dominant hand.
Remove the seeds and flesh from all rings. Season the rings with salt, pepper and oil evenly and place on a parchment paper lined baking sheet.
Roast for approximately 30-40 minutes or until cooked to your liking. Remove from oven and allow to cool enough to handle. Separate squash into strands using a fork.

How To Cook Spaghetti Squash Cut in Half

Preheat oven to 400 degrees Fahrenheit. Wash the squash well. Using a sharp chef's knife and sturdy cutting board, cut the squash in half crosswise (not lengthwise from stem to end). It helps to hold the stem with your non-dominant hand.
Remove the seeds and flesh. Season with salt, pepper and olive oil evenly.
Place the squash cut side down on a parchment paper-lined baking sheet. Roast for about 40 minutes or until tender. Remove from oven and allow to cool enough to handle. Separate squash into strands using a fork.

How to Cook Spaghetti Squash Whole

Preheat oven to 400 degrees Fahrenheit. Wash the squash well. Using a small paring knife. prick holes throughout the squash.
Transfer to a baking sheet and roast for approximately 55-60 minutes or until tender to your liking. Flip the squash over halfway during the roasting time to ensure even cooking.
Remove from oven and allow to cool enough to handle. Cut in half crosswise (not lengthwise from stem to end). Remove seeds and separate the squash into strands using a fork.

Video

Notes

Cooking times will vary depending on the size of the spaghetti squash. Generally, the smaller the squash the quicker it will roast.
It may benefit to check for desired doneness by poking with a knife.
Cooked spaghetti squash will keep in the refrigerator for up to 1 week.
A serving size is approximately 1 cup of spaghetti squash. A 4-pound squash will yield approximately 5-6 cups of cooked squash.

Nutrition

This post was originally published February 2019 but has since been updated to include helpful information.

Pumpkin Chili Recipe with Ground Turkey

This pumpkin chili is proof you don't need beans for big flavor. It's hearty, veggie-packed, and naturally rich without any dairy. This pumpkin chili with turkey is a great meal for cozy nights when you want something nourishing but easy to throw together.

a white bowl full of pumpkin turkey chili with red onions and avocado.

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💡Recipe Overview

Prep and Cook Time: 15 minutes to prep and 20 minutes to cook
Cooking Method: Stove-top with Instant Pot option
Dietary Info: Low-Carb, Whole30, Paleo, GAPS, Ancestral diet
Tools Needed: sharp knife, cutting board, and pot
Skill Level: Easy

What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

Reasons to Love this Pumpkin Chili with Turkey

Oh, this pumpkin turkey chili? Let me count the reasons I'm obsessed.

It's hearty enough to feel like a full-on meal, but with pumpkin and a ton of veggies sneaking in, it's quietly pulling double duty.

You get the cozy, comforting vibes of chili without it being heavy or overstuffed with beans, and it's the kind of recipe that's ready to flex however you need it.

Serve it over bone broth rice, stuff it in baked potatoes, or just eat it straight from the pot.

It's like the versatile, flavorful hero every fall weeknight deserves.

Ingredients for Pumpkin Chili

ingredients for pumpkin turkey chili with labels next to them.

Ground turkey: A good source of lean protein and takes on the flavors of the chili well. Can use ground chicken in a pinch.
Vegetables: A simple blend of yellow onion, green bell peppers, and a few celery ribs to give this chili substance, texture, and nutrition.
Seasonings: You can use individual spices and seasonings like ground cumin, oregano, smoked paprika, and chili powder or swap that out with 2 tablespoons of homemade taco seasoning.
Pumpkin puree: Make sure you use pumpkin puree not pumpkin pie filling and you'll need one 15-ounce can to give you rich, velvety texture and subtle sweetness that compliments the smoky flavor well.
Crushed tomatoes: Use any blend of canned or jarred tomatoes to make approximately 28 ounces. Some great varieties are fire-roasted tomatoes but regular crushed or diced tomatoes work too.
Broth: I like using chicken feet bone broth because it's nutrient-dense and full of collagen. But meat stock will work or beef bone broth for a more robust flavor.

graphic of fork and spoon connected in a plant.

Make it Ancestral

Start with a healthy fat and use homemade broth to maximize nutrition. Go with jarred tomato products instead of canned to avoid BPA leaching into your food. Additionally, if you are adding beans, it's best that you soak them for better nutrient availability. Top with raw sour cream and raw cheddar to enhance live enzymes and probiotics. Learn more about these nourishing foods here.

a bowl of pumpkin turkey chili and a large pot to the side with a wooden ladle.

How to Make Pumpkin Chili Recipe

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.

a stainless steel pot with diced onions and bell peppers.

Step 1. Saute

Add oil to the bottom of your pot and warm on medium-high heat until shimmering. Add diced onion, bell peppers, and celery, and saute until softened.

a pot with softened bell peppers and onions and ground turkey in center.

Step 2. Brown

Move the veggies to the sides, creating a well in the center. Add ground turkey directly to the center and brown, breaking up the meat with a flat wooden spatula.

a stainless steel pot with ground turkey, peppers, and seasonings.

Step 3. Season

Add minced garlic and all seasonings and stir to combine well and cook until fragrant.

a pot with broth, diced tomatoes, and pumpkin puree added to it.

Step 4. Simmer

Add pumpkin puree, diced tomatoes, and broth and stir to combine. Increase heat to high and bring to a boil. Reduce heat and simmer for 10 minutes. Take off heat and serve.

Helpful Tips

Use a pot with thick bottom - You want to use a hefty pot to help distribute the heat evenly. A good quality stainless steel or Dutch oven will work.
Brown the meat - Make sure the ground turkey gets a bit brown. Keep the heat on high and avoid disturbing the meat too often. It adds big flavor and seals in the juices.
Deglaze the bottom - If you find that after sauteeing the veggies and browning the meat, there are stuck bits on the bottom, deglaze it with a little bit of broth and scrape the bottom with a flat wooden spatula.
Simmer for flavor - Let the pumpkin chili simmer but not vigorously boil. You want to gently cook it for at least 10 minutes to allow the flavors to mingle and the chili to thicken slightly. If time allows, simmer for 15-20 minutes.

💭Meal Prep Suggestion!
Double the batch and freeze for later use. This easy pumpkin chili recipe is a great meal prep option during busy weeknights.

a white bowl on a white towel with pumpkin chili and spoon inside and a half avocado to the side.

Serving Suggestions

Pumpkin chili is a hearty dish on it's own and doesn't need anything more for a satisfying and delicious meal. But you can pair with healthy cornbread, homemade tortilla chips or offer a baked potato to add some healthy carbs to your dinner.

I like to have a toppings bar complete with fresh cilantro, diced onions, avocado, raw sour cream, and raw cheddar. And make sure you add some fermented jalapenos for extra heat.

a spoonful of pumpkin turkey chili with diced avocados and red onions as garnish.

Frequently Asked Questions

How do I store and reheat pumpkin turkey chili?

Store leftover pumpkin chili in an airtight container for up to 7 days. These glass snap containers are perfect for leftovers but I've also stored chili in wide-mouth mason jars. To reheat, transfer the chili to a small saucepan and warm over medium-high heat, stirring often.

Can I freeze pumpkin chili with turkey?

Yes! It freezes well. Freeze pumpkin chili in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat.

Can I add beans to this chili?

Absolutely! While it's deliciosu beanless, you can add black beans, kidney beans, or even cannelini beans (white beans) for extra fiber and protein.

Looking for more related recipes? Here are some ideas:

Did you make this Pumpkin Chili? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

healthy pumpkin turkey chili in a white bowl with fresh cilantro and red onions as garnish.

Print Recipe

4.41 from 10 votes

Healthy Pumpkin Chili with Ground Turkey

This pumpkin chili is proof you don't need beans for big flavor. It's hearty, veggie-packed, and naturally rich without any dairy. This pumpkin chili with turkey is a great meal for cozy nights when you want something nourishing but easy to throw together.

Prep Time15

Cook Time20

Total Time35

Course: Main Course, Soup

Cuisine: American

Keyword: pumpkin chili, pumpkin chili with turkey, pumpkin turkey chili, turkey pumpkin chili

Servings: servings

Calories: 121kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

2 tablespoons avocado oil, lard, tallow, or butter
1 yellow onion diced
1 green bell pepper diced
2 celery ribs chopped
1 pound ground turkey
4 garlic cloves minced
1 tablespoon chili powder
2 teaspoons smoked paprika
1 ½ teaspoons sea salt
1 teaspoon ground cumin
1 teaspoon oregano
½ teaspoon black pepper
1 12-ounce can of pumpkin puree
1 28-ounce can of diced tomatoes
3 cups bone broth

Instructions

Add oil to the bottom of the Dutch oven or a thick-bottomed stock pot and heat on medium-high heat until shimmering. Add diced onion, bell peppers, and celery and saute until softened (approx. 5 minutes).
Move veggies to the sides of the pot, creating a well in the center. Add ground turkey directly into the center well and brown, breaking up the meat, (approx. 8-10 minutes).
Add minced garlic, chili powder, cumin, oregano, smoked paprika, and salt and pepper and stir to combine well and cook until fragrant, (approx. 2-3 minutes).
Add pumpkin puree, diced tomatoes, and broth and stir to combine. Increase the heat to high and bring to a boil. Reduce heat and simmer for 10 minutes or until slightly thickened.
Serve chili with toppings like cilantro, green onions, jalapenos, sour cream, and cheese.

Video

Notes

Storage: Store leftover pumpkin chili in the refrigerator for up to 7 days. You can also freeze it in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat. To reheat: Gently warm in a small saucepan on stove top over medium-low heat, stirring frequently.

Instant Pot Instructions:

On saute, cook onions, bell peppers, and celery in avocado oil. Move the veggies to the side, creating a well in the center. Add the ground meat and cook, breaking it up.
Press cancel to turn off the saute function. Add garlic, seasonings, pumpkin puree, tomatoes, and broth. Stir to combine. Close lid, set the valve to sealing position, and cook on manual for 4 minutes.
When cooking cycle is complete, turn IP off and naturally release pressure or do a quick pressure release. Stir and serve with your favorite chili toppings.

Nutrition

Autumn Harvest Kale Salad

This Autumn Harvest Kale Salad has slightly roasted kale and Brussels sprouts (for easier digestion), delicata squash, and tossed with tangy balsamic vinaigrette. This fall kale salad is naturally paleo and Whole30 boasting all your seasonal favorites.

kale salad with delicata squash on a white plate with bowl of salad to the side.

This fall kale salad is a nourishing, hearty, and flavorful salad that would make a great addition for your holiday meal. Or pair this with a healthy protein like roast chicken for an easy weeknight meal.

This salad embodies all the amazing flavors of autumn produce. It's a delicious salad that also happens to be naturally paleo, Whole30, and low carb.

Roasted delicata squash, sliced green apples, red onions all on a bed of nourishing kale and shaved Brussel sprouts. The delightful toppings consisting of pomegranate seeds, pepitas (pumpkin seeds) and a small handful of micro greens for a bonus nutritional punch are perfect to round off this healthy salad.

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Why you'll love this kale salad

Nutrient-dense - as is the heartbeat of this website, we love to increase the nutrient profile of our foods and this fall kale salad is no different. Read below why roasting your cruciferous veggies is actually healthier than eating them raw.
Versatile - there can be so many variations of this salad based on what you have available to you seasonally so don't get stuck if you don't have some of these ingredients.
Level of difficulty - Easy. Don't let looks deceive you - this salad is actually quite easy to prepare and put together.
Picky eaters - modify this salad to accommodate the picky eaters in your life.

💭Make it Nutrient-Dense: Cooking cruciferous greens like kale, spinach, and chard reduces oxalic acids allowing proper digestion and nutrient assimilation.

Why is it important to cook kale?

Were you influenced by the raw kale trend? I think we all fell victim. Turns out all that kale sitting in your gut isn't good for you.

The truth is, some vegetables are more nutritious when slightly cooked. Cruciferous greens such as spinach, chard, and kale contain a chemical known as oxalic acid, which can be irritating to the intestinal tract. It can also block nutrient absorption.

The oxalic acid binds with minerals such as magnesium and calcium and may cause them to crystallize throughout the body. This process can damage tissues and creating inflammation in the body. (source)

The good news is that cooking these greens is a simple way to reduce the oxalic acid content.

And this salad allows you to enjoy kale in its most nutritious state.

Ingredients

This delicious kale salad boasts all your favorite fall foods. It's a culmination of seasonal harvest with that perfect tang, crunch, and pop of flavor.

kale: I used curly kale but lacinto kale works beautifully too
Brussel sprouts: shredded or shaved so save some time and get bagged Brussels
delicata squash: this lovely gourd doesn't require peeling. It's much easier to handle and is perfect in this salad.
red onion: the crunch of red onions pairs well with the smoothness of the greens
granny smith apple: adds great flavor, texture, and crunch to the salad
avocado: makes this salad heartier and incorporates more healthy fats
pomegranate anvils and roasted pumpkin seeds: always nice to garnish with these fall must-haves.
staples like avocado oil, Italian seasoning, and sea salt
The balsamic vinaigrette comes together with extra virgin olive oil, balsamic vinegar, sea salt, dijon mustard, and black pepper.

See recipe card for exact quantities.

Substitutions and Variations

There are so many different ways to prepare this salad based on what is currently in your kitchen as well as what you have access to. But consider these subs and variations:

Greens: any kale will work - lacinto, curly, or dinosaur kale
Squash: instead of delicata, use acorn or butternut squash. In a pinch, you can also use sweet potatoes instead.
Apples: it is apple season so don't limit yourself to just the granny smiths. Use golden or honeycrisp apples for variety.
Add cheese: add some tangy goat cheese, white cheddar, blue cheese, or salty feta cheese for more flavor (and protein).
Add meat: speaking of protein, add a roasted chicken breast to round off the meal or crispy prosciutto for a fancier flare.
Dressing: the homemade dressing calls for balsamic vinegar but apple cider vinegar or simple lemon juice will work in a pinch.
Fun toppings: add dried cranberries, honey-glazed pecans, or roasted almonds for different topping.

delicata squash, micro greens, granny smiths on a bed of kale and Brussels sprouts.

Helpful Tips

🕐Time Saving Tip: packaged shaved Brussels sprouts and chopped kale from Trader Joe's or Sprouts to save time
🗓Make-Ahead Tip: cook kale, Brussels sprouts, and squash up to 2 days and keep it in the refrigerator until ready to assemble the salad; prepare all ingredients but store them separately up to 1 day to make assembling the salad easy
🚫Food Safety: serve dressing on the side; leftover salad without dressing can be stored in an airtight container in the refrigerator for up to 3 days

How to cook kale for nutrition

The best way to cook kale is gently roasting in the oven at 375 degrees Fahrenheit for 15 minutes. This way, it still retains the vibrant green color but won't have bitterness that raw kale salads often have.

What I love about this salad is that you can have kale, Brussel sprouts, and squash on the same pan which makes it super easy to pull this salad together.

If you're skeptical about eating cooked greens in a salad, I assure you this salad will win you over. That's because the vegetables aren't cooked to mush.

This harvest kale salad doesn't qualify as a warm kale salad because the greens and squash aren't served warm.

We are slightly roasting them in the oven for 15 minutes only (on the same pan as our squash!). The kale and Brussel sprouts still retain their shape, color, and texture but without the compromising effect of oxalic acid.

💭Good to know: Save a pan! Delicata squash cooks much quicker than other squashes. It's a great candidate to be roasted with kale and Brussels sprouts on the same pan.

delicata squash with peel on a bed of greens in a white bowl.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This autumn kale salad recipe calls for these seasonal ingredients: delicata squash, avocado oil, Italian seasoning, chopped kale, Brussels sprouts, red onion, granny smith apple, avocado, pomegranate anvils, and roasted pumpkin seeds.

For the balsamic vinaigrette, you will need extra virgin olive oil, balsamic vinegar, Dijon mustard, sea salt, and black pepper.

Step 1. Roast Squash and Greens

roasting squash and kale together on a pan.

Cut ends of delicata squash, then cut in half lengthwise. Remove seeds and pith and cut to make half-moons with ¼" thickness.

Season delicata squash with Italian seasoning and 1 teaspoon of sea salt. Drizzle avocado oil and toss well with hands. Spread in single layer on one half of a large, deep baking pan.

On the other side of the pan, toss chopped kale and shredded Brussel sprouts. It's okay if it's one big pile of greens. Season with salt and pepper if desired but not necessary.

Roast for 15 minutes. After that time, transfer the greens into a large salad dish to cool.

Turn the oven to low broil. Spread out the squash slices out more on the pan and pop them back in the oven to broil for 3-4 minutes. Keep a close watch to avoid burning the squash.

Remove squash and allow to cool completely.

💭Helpful Tip: Use avocado spray instead of avocado oil to roast delicata squash. It's quicker with less mess and covers greater surface area than oil.

Step 2. Prepare rest of ingredients

While the greens and squash are roasting and cooling, prepare the rest of your ingredients.

Dice red onions into small cubes. Slice apple into small wedges or thin slices, depending on preference. Slice avocados into thin slices or dice into cubes, as desired.

Prepare pomegranate seeds and pumpkin seeds.

Step 3. Make balsamic vinaigrette

In a small jar, add extra virgin olive oil, balsamic vinegar, Dijon mustard, salt and pepper. Secure the lid and shake to combine well.

Step 4. Assembling the salad

bowl with harvest kale salad with green apples and avocado.

In a large bowl, spread out roasted kale and Brussels sprouts. Add roasted delicata squash, followed by apples, onions, and avocados. Top with pomegranate anvils and pumpkin seeds. Add a bit of micro greens for a nutritional boost.

Drizzle over the salad or serve dressing on the side.

Helpful Tools & Links

Tools: chef knife, cutting board, large mixing bowl, extra large stainless steel baking pan, serving bowl with lid
Ingredients: real salt, olive oil, avocado oil spray, Italian seasoning, balsamic vinegar
Storage Supplies: mason jars for leftover dressing, glass snap containers

balsamic vinaigrette poured over fall harvest salad.

Serving Suggestions

Serve in a large salad bowl like this one that comes with bamboo lid and serving utensils. Brilliant!

This fall harvest salad is a beautiful addition to your holiday meal. It pairs well with Spatchcock Turkey or Air Fryer Duck for Thanksgiving feast. But it can also be enjoyed on a weeknight with a healthy protein like salmon or roasted chicken. It also pairs excellently with this Chicken Potato Bake.

This salad is quite filling and nutritious. The delicata squash adds a wonderful layer of flavor and texture and substance.

Storage Instructions

To store: Leftovers (without dressing) can be stored in an airtight container for up to 3 days. Toss avocados as they will brown. With dressing, salad should be consumed within that day.

Storage containers: these glass snap containers are perfect for leftovers

FAQs

Can I eat raw kale in salad?

The short answer is yes but that doesn't mean you should eat kale raw. Kale is a cruciferous green, much like broccoli and cabbage, and should be cooked for proper digestion and nutrient absorption.

How can I make kale less bitter for salad?

Massaged kale has reduced bitterness but still retains those anti-nutrients that makes it hard to digest. Cooking kale, however, is the perfect solution to eliminate bitterness while also maximizing nutrition in this popular green. Pair gently cooked kale with an acidic base and you have kale with zero bitterness ready to be enjoyed.

Looking for more fall recipes? Here are some ideas:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

delicata squash with micro greens and green apple on a bed of kale.

Print Recipe

5 from 56 votes

Autumn Harvest Kale Salad

This Autumn Harvest Kale Salad has slightly roasted kale and Brussels sprouts (for easier digestion), delicata squash, and tossed with tangy balsamic vinaigrette.

Prep Time15

Cook Time20

Total Time35

Course: Salad

Cuisine: American

Keyword: fall kale salad, healthy kale salad, kale crunch salad

Servings: servings

Calories: 238kcal

Author: Anya @ Prepare & Nourish

Ingredients

1 delicata squash
3 tablespoons avocado oil or avocado oil spray
1 tablespoon Italian seasoning
1 teaspoon sea salt
6 cups curly kale chopped
3 cups Brussel sprouts shaved
¼ cup red onion diced
1 cup granny smith apple sliced
1 avocado sliced
¼ cup pomegranate anvils
¼ cup roasted pumpkin seeds

Balsamic Vinaigrette Dressing

¾ cup extra virgin olive oil
1 ½ tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 ½ teaspoon sea salt
¼ teaspoon black pepper

Instructions

Preheat oven to 375 degrees Fahrenheit. Cut ends of delicata squash, then cut in half lengthwise. Remove seeds and pith and cut to into half-rings ¼" thick.
Season delicata squash with Italian seasoning and 1 teaspoon of sea salt. Drizzle avocado oil and toss well with hands or use avocado oil spray. Spread in single layer on one half of a large baking sheet.
On the other side of the pan, toss chopped kale and shaved Brussel sprouts. Season with salt and pepper if desired but not necessary.
Roast for 15 minutes. Transfer the roasted greens into a large salad dish to cool.
Turn the oven to low broil. Spread out the squash slices out more on the pan and place back in the oven to broil for 3-4 minutes. Keep a close watch to avoid burning the squash. Remove squash and cool.
In a small jar, combine extra virgin olive oil, balsamic vinegar, Dijon mustard, salt and pepper, and shake vigorously to blend everything.
To assemble the salad, spread cooled squash over the greens, followed by sliced green apples, sliced avocado, chopped onions, pumpkin seeds, and pomegranate anvils.
Pour balsamic vinaigrette over the salad and enjoy. Or serve dressing on the side.

Notes

To roast squash, use avocado oil spray for ease as it covers greater surface area with less mess.
The salad (without the dressing) can be kept in the refrigerator for up to 3 days in an airtight container.
Time-saving tip: roast greens and squash up to 2 days before assembling the salad; prepared salad dressing can be kept in the refrigerator for up to 7 days in teh refrigerator.
This recipe makes a large salad: 12 side salads or 6 generous salads. Cut the ingredients in half if making for a smaller meal.

Nutrition

This post was originally published October 2020 but has since been updated to include helpful information.