Salad with walnuts, vegetables, beans and blueberries. This Walnut Roasted Veg Salad is rich in fiber, healthy fats, and phytochemicals that are powerful health protectors.
Walnut Roasted Veg Salad is healthy goodness in a bowl. Protecting us from heart disease, diabetes, cancer, and brain deterioration. I’m pretty sure you’s like that, right? Here’s why I think that’s true.
Does my family tree look like yours?
I’d like you to meet my family.
- My mom and her twin sister were treated for high blood pressure. My aunt was on dialysis for years because of the effects.
- One grandma died from complications of osteoporosis.
- The other grandma suffered with pancreatic cancer. My grandpa died from heart disease.
- My dad was treated for prostate cancer and heart disease.
Does my family tree look like yours? This is a big reason I live the lifestyle I do – to fend off my genes!
These diseases carry a genetic component, but lifestyle choices play a huge role in reducing the risk of developing them. Three major factors are responsible for most of them:
- unhealthy diet
- lack of physical inactivity
- tobacco use
These three raise blood pressure and blood sugar, cause abnormal blood lipids, overweight and obesity. They also explain the majority of heart disease, stroke, chronic respiratory diseases and some cancers. But they are also within our control.
Best healthy living tips
1. Don’t smoke. Period.
2. Make your feet work for you
Physical activity is a one-stop shop that improves muscles, blood sugar, mood, and more. Find an activity so you are “On the Move” every single day. Walk the dog, dance around the living room, ride your bike, take a class. Look hard to find something that you enjoy doing so you’ll keep doing it.
3. Make your fork work for you
Food can be a powerful protector so make your kitchen your medicine cabinet. If you need a shopping list, you can download my LiveBest Shopping List.
Walnut Roasted Veg Salad
Healthy salad ingredients
This salad is brimming with as much deliciousness as good-for-you, healthy ingredients including healthy fats, fiber, and phytochemicals (plant compounds) that protect us from heart disease, diabetes, cancer and brain deterioration.
To highlight a few of the dynamic salad ingredients…
- Walnut’s benefits are unique among nuts because they contain the highest amount of alpha-linolenic acid, the plant-based omega-3 essential fatty acid required by our bodies. These healthy fats appear to enhance heart health and reduce inflammation.
- Beans play a role in reducing high blood pressure, diabetes, cancer and heart disease.
- Butternut squash is a good source of potassium, which helps maintain good blood pressure.
- Shallots have 6 times more phytonutrients than a regular onion.
- Blueberries appear to be beneficial in improving brain and heart health and fighting cancer.
You can see why I’m over the moon about this salad. I think it’s a life saver! Literally.
High Five Fiber Challenge
I created a free, 5-day challenge you can join by clicking this link. You’ll get tips and tools, resources and recipes to create your own roadmap to meet your fiber goals toward high fiber meals. Don’t ya? Won’t ya? Seriously, it’s only 5 days 😉 Find it right here.
Pin it for later!
I’m a walnut fan. I like them as a snack because they are good sources of protein and fiber to keep you feeling full. I also like that they complement other foods, so I keep these versatile nutritious nuts on hand and use them regularly when I cook. Check out a few more of my recipes, such as:Print
Walnut Roasted Veg Salad with Lemon Shallot Vinaigrette
Walnut Roasted Veg Salad is brimming with as much deliciousness as good-for-you ingredients including fiber, healthy fats, and the plant compounds that protect us from some of our enemies such as heart disease, diabetes, cancer and brain deterioration.
- Prep Time: 30 mins
- Cook Time: 30 mins
- Total Time: 1 hour
- Yield: 5 1x
- Category: Salad
- Method: oven
- Cuisine: Mediterranean
- 1 butternut squash, peeled, cut into 1/2-inch cubes, approximately 2 cups
- 1 cup green beans
- 1 shallot, thinly sliced
- 1 15-ounce can cannellini beans, drained and rinsed
- 1 cup walnuts, toasted (8–10 minutes at 350 degrees)
- 1/2 apple, cut into 1/2-inch cubes
- 1/4 cup blueberries
- 1/4 cup goat cheese crumbles
- 2 tablespoons olive oil, divided
- 1 tablespoon walnut oil
- 1 tablespoon water
- 1/2 lemon, quartered
- 1 teaspoon fresh thyme
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Preheat oven to 425℉.
- Place butternut squash and green beans on a large baking sheet. Drizzle with 1 teaspoon olive oil. Stir to coat the vegetables and spread out into single layer. Sprinkle with salt and pepper. Roast in oven for 20 minutes, until vegetables are soft and beginning to brown. Remove from oven. Set aside to cool.
- On a separate baking sheet, drizzle shallots with a few drops olive oil. Spread into an even layer. Add lemon quarters to the baking sheet, separate from shallots. Roast in oven for 10-12 minutes, until shallots are soft and beginning to brown. Remove from oven. Set aside to cool. Remove 1-2 tablespoons of the shallots to use in the vinaigrette.
- To prepare the vinaigrette, drop 2 tablespoons shallots, walnut oil, water, roasted lemon quarters, fresh thyme, and 1/4 teaspoon each of salt and pepper in blender. Blend to combine, scrape sides of blender with rubber scraper, With blender running, drizzle in remaining olive oil. Blend for 2 minutes. Scrape sides, blend one minute more.
- To prepare the salad combine butternut squash, green beans, shallots, beans, walnuts, apple, blueberries in a large bowl. Sprinkle with cheese. Drizzle vinaigrette over salad, stir gently to combine ingredients.
- Serving Size: 1.3 cups
- Calories: 450
Keywords: hearty salad, healthy salad, superfoods, nutrient rich foods, best ways to get healthy
What a powerhouse salad– I feel healthier just looking at it! 🙂 I bet it tastes amazing, too.
Hey Courtney, I wish that was the power of food – you get healthier by looking at it!! But I (and my family) can vouch for the taste!
I love the combination of ingredients you use here! I would never think of having blueberries and butternut squash in the same dish but it looks beautiful and I’m sure it tastes amazing!
Hey Rachel, thanks for the note. You’re right about the blueberries adding a beautiful color, and the sweet bite makes it pretty darn tasty!
This salad looks absolutely delicious. I love roasted vegetables and walnuts, so this is going to be on my must try list 🙂
Hi Leslyn, let me know how you like it. I’ma hime fan of roasted vegetables too! I also like using the roasted shallots in the dressing. Thanks! Judy
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