The changing of the seasons welcomes many fresh elements into our daily lives. As temperatures start to drop, our wardrobes are rotated to carry warmer layers and cotton sheets are put into storage to make way for flannel. Perhaps one of the biggest changes we see, however, is in our diets.
While warmer weather lends itself to lighter, more cooling meals, fall is a time when people start to embrace heartier dishes and shy away from fresh summer salads. However, this need not be the case: sure, the fruits and vegetables available to us inevitably changes with the seasons, but there’s no need to cycle mixed greens off the menu. Root vegetables, darker greens and other satiating produce ensure that fall is the ideal time to get creative with our lunchtime salads. Apart from well-known fall favorites like squash, pumpkin, cranberries and apples, fall is peak harvest time for a gamut of produce perfect for salads, including Brussels sprouts, butter lettuce, plums, mushrooms, pears, pomegranate and cauliflower. Add in a freshly grilled Tilapia fillet, and you have yourself a fresh and filling salad fit for those cooler fall days.
Broccoli Rabe and Kale Harvest Salad with Orange Cranberry Dressing
This decorative dish is a bit more nuanced than your average lunch salad. Full of vibrant ingredients like broccoli rabe, fennel, apple, cranberries and walnuts, this recipe also features farro, a nutritious whole grain brimming with protein, fiber and iron. Toss this dish up for a tasty lunchtime treat, or incorporate this recipe into your first dinner party of the holiday season.
Try the recipe: Broccoli Rabe and Kale Harvest Salad from The First Mess.
Bourbon Roasted Pear Salad with Gorgonzola and Candied Walnuts
This salad also makes use of walnuts (which are typically harvested in the fall), and contains the perfect mix of sweet and savory. Gorgonzola cheese, pomegranate, spring green mix, shallots, garlic, parsley and thyme form the base of this salad, while baked pear slices add a sweet and juicy component. Add some oven roasted Tilapia for a weeknight meal that will be ready in less than half an hour.
Try the recipe: Bourbon Roasted Pear Salad with Gorgonzola and Candied Walnuts from The Suburban Soapbox.
Roasted Root Vegetable Salad with Persimmons
Fall is the optimal time of year to embrace root vegetables. Grown underground at the base of plants, root vegetables absorb water and nutrients like a sponge and therefore tend to be exceedingly high in nutrients and vitamins.
In addition to showcasing root veggies like rutabagas, parsnips, turnips and carrots, this recipe is rounded out with a tangy dressing made from white wine vinegar, sweet white wine, thyme, olive oil, salt and pepper. The dish also features crunchy frisee lettuce, a refreshingly unique salad base that offers a tasty substitute for traditional greens.
While high in nutrients, this recipe also includes a number of starchy ingredients. To balance out the dish, try incorporating a shredded Tilapia fillet. Not only will this enhance the texture of the dish, but including a rich protein like Tilapia into the mix will ensure this salad keeps you full through to dinnertime.
Try the recipe: Roasted Root Vegetable Salad with Persimmons from Food and Wine.
Almond Apple Quinoa Salad
Perfect for vegetarians and pescatarians alike, this spinach-based salad is chock-full of protein and fiber. Nutrient-packed ingredients like quinoa, almonds, sunflower seeds, apple, lemon juice and dried cranberries bulk out this attractive salad, while the raspberry and walnut dressing truly makes this dish pop.
Try the recipe: Almond Apple Quinoa Salad from Chelsea’s Messy Apron.
The great thing about salads is that the ingredients are easily interchangeable. Incorporate foods you already have on hand along with seasonal produce, or make recipe alterations according to taste or desired health perks. Fall has definitely arrived, so get into the swing of the season by incorporating fresh fall produce into your weekly meal plan.
Pair your fall salads with one of these delicious fall fish recipes.
Eager to try these recipes at home? Consult our store locator to find your nearest Tilapia retailer.
Photo Credits: Stephanie Frey / Shuttestock Inc., The First Mess, The Suburban Soapbox, Food and Wine, Fresh April Flours