Crunch into autumn: vibrant salads that keep you healthy and toasty

As the crisp air of autumn sets in and the leaves begin to turn, one might assume that hearty stews and warming casseroles take centre stage on our dining tables. However, there lies a vibrant alternative that melds the seasonal bounty with the promise of health: salads.

This autumn, salads are not merely summer remnants but they are an essential part of our diet that provides nourishment, diversity and a delightful crunch amidst the cooler temperatures.

Often celebrated for their refreshing qualities, salads also serve as a powerhouse of essential nutrients, making them an excellent choice as we prepare our bodies for the winter months.

Loaded with fibre, vitamins and minerals, seasonal salads can enhance immunity, improve digestion and even boost mood - crucial elements as we transition into the darker days of winter.

The seasonal shift in produce 

Autumn ushers in a magnificent array of produce that invigorates the salad landscape. The months of March through May yield an abundance of root vegetables, leafy greens and the last harvest of summer fruits.

Ingredients such as mushrooms, beetroots, squash, kale, apples and pomegranate seeds are perfect for crafting a salad that excites the palate while nourishing the body.

As we salute the seasonal shift, exploratory salad recipes can incorporate roasted elements that offer warmth whilst highlighting the earthy flavours of autumn.

Roast vegetables to intensify their sweetness, creating a culinary richness often reserved for traditional cold-weather dishes.

Creating a balanced autumn salad means focusing on a blend of textures and flavours. A strong foundation begins with dark, leafy greens that are packed with nutrients. Adding roasted vegetables not only enhances flavour but also creates a heartiness that is similar to any cooked dish.

For protein, consider incorporating legumes like chickpeas or black beans, which provide both nourishment and satiety. A handful of nuts or seeds can introduce healthy fats and a satisfying crunch, while fruits like apples or pears add a sweet contrast to the earthy components of the dish.

Don’t forget the dressing - a homemade vinaigrette comprising seasonal ingredients such as apple cider vinegar, olive oil and a touch of honey can elevate the entire salad.

The right dressing amplifies flavours and supports the digestion of fat-soluble vitamins found in your greens and vegetables. 

Culinary creativity in autumn salads

Autumn salads also present an excellent opportunity for culinary creativity. As the world becomes a canvas painted in oranges, reds and yellows, let your salad reflect the season’s palette.

Experiment with various flavour combinations, incorporate novel ingredients and embrace this moment as a way to not just fill your stomach but also uplift your spirit.

Salads encapsulate the essence of autumn’s harvest - a celebration of diversity that is visually captivating and deeply satisfying.

To inspire readers to embrace salads this autumn, here’s a nourishing recipe that intertwines seasonal ingredients with mouth-watering flavours, courtesy of the South African Mushroom Farmers' Association. 

Mushroom crispy rice salad

Serves: 6

Ingredients

Dressing

2 tbsp peanut butter

2 tbsp hot water

1 clove garlic, grated

2 tsp ginger, grated

2 tbsp sesame oil

1 tbsp soy sauce

4 tbsp rice vinegar

Crispy rice

2 cups cooked white rice

1 tbsp soy sauce

1 tbsp sesame oil

2 tbsp gochujang

Salad

2 spring onions, sliced

1 ripe avocado, diced

1 small Mediterranean cucumber, diced

1 head baby white cabbage, very thinly sliced

100g steamed broccoli, cooled and finely diced

Handful of fresh coriander, roughly chopped

Handful of fresh mint leaves, roughly chopped

250g white button mushrooms, sliced

100g fresh lettuce leaves

2 tbsp roasted peanuts, roughly chopped

Salt and pepper, to taste

Lime wedges, for serving

Note: Gochujang is a spicy, fermented chilli paste used in Korean cuisine. It is readily available at Asian supermarkets and at most grocery stores.

Method

For the dressing

Combine the peanut butter and hot water and whisk.

Add the rest of the ingredients and mix well.

Taste to adjust seasoning and then set aside until serving.

For the crispy rice

Preheat the oven to 200˚C.

Place cooked rice in a bowl with the soy sauce, sesame oil and gochujang.

Mix the seasoning thoroughly into the rice with your hands so every grain is covered.

Transfer to a baking tray lined with baking paper.

Spread the rice out in a thin layer.

Bake for 10 minutes and then agitate, flipping the rice over to evenly brown all the grains.

Bake for another 10 minutes until brown and crispy.

Set aside to cool.

For the salad

Combine all of the salad ingredients except for the lettuce leaves and peanuts together in a large bowl.

Season with a little salt and pepper. Mix.

Add the crispy rice and pour over the dressing.

Toss to mix well.

Assemble dressed salad on a large serving platter.

Plate lettuce leaves alongside the chopped salad.

Scatter with peanuts and serve with lime wedges on the side and enjoy!