Simple Mixed Greens with Pepitas and Walnuts Salad

Looking for your next super-healthy go-to green salad? This Simple Mixed Greens with Pepitas and Walnuts Salad is a refreshing and unique salad that combines the crispness of mixed greens with the richness of red onions, crunchy pepitas, and wholesome walnuts. The addition of creamy avocado slices adds the perfect creamy texture. Drizzle it generously with my homemade Kiwi Vinaigrette for a burst of fruity freshness that's as nourishing as it is delicious.

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This is simple salad is:

• perfect for any time of year.
• looks beautiful when plated or in a large serving bowl.
• made of healthy ingredients.
• customizable.
• a perfect side dish.
• a compliment to all of your homemade vinaigrette recipes.

This green salad recipe is incredibly healthy. Read on for information about each ingredient in this easy salad.

1. Mixed Greens (Spring Mix):
   • Rich in Nutrients: Spring mix typically includes a variety of dark, leafy greens like spinach, arugula, and watercress. These greens are rich in vitamins A, C, and K, as well as folate and various minerals, contributing to overall health and well-being.
   • Dietary Fiber: The fiber content aids digestion, supports a healthy gut microbiome, and helps in maintaining stable blood sugar levels.
2. Red Onions:
   • Antioxidants: Red onions contain antioxidants, such as quercetin, which may have anti-inflammatory and immune-boosting properties.
   • Sulfur Compounds: These compounds in onions have been linked to potential cardiovascular benefits and may contribute to reducing the risk of certain chronic diseases.
3. Pepitas (Pumpkin Seeds):
   • Rich in Healthy Fats: Pepitas are a good source of monounsaturated and polyunsaturated fats, promoting heart health and aiding in nutrient absorption.
   • Protein and Fiber: These seeds provide a protein boost and dietary fiber, contributing to feelings of fullness and supporting digestive health.
   • Minerals: Pepitas are rich in minerals such as magnesium, zinc, and iron, essential for various bodily functions including immune support and bone health.
4. Walnuts:
   • Omega-3 Fatty Acids: Walnuts are a plant-based source of omega-3 fatty acids, which are beneficial for heart health and may have anti-inflammatory properties.
   • Antioxidants: Walnuts contain antioxidants like polyphenols, which contribute to overall cellular health and protection against oxidative stress.
   • Protein and Fiber: Walnuts provide protein and dietary fiber, offering satiety and aiding in digestive health.
5. Avocado:
   • Healthy Monounsaturated Fats: Avocados are rich in monounsaturated fats, which are heart-healthy and may contribute to lowering bad cholesterol levels.
   • Fiber: Avocados are a good source of dietary fiber, promoting digestive health and contributing to feelings of fullness.
   • Nutrient Density: Avocados contain an array of vitamins and minerals, including potassium, vitamin K, vitamin E, and folate.
6. Kiwi with Honey Vinaigrette:
   • There are numerous health benefits of Kiwi Vinaigrette, which includes the nutritional advantages of kiwi, olive oil, apple cider vinegar, and other ingredients.

By combining these nutrient-rich, yet simple, ingredients in your salad, you're not only treating yourself to a delightful mix of flavors and textures but also providing your body with a variety of essential nutrients that contribute to overall health and well-being.

1. Prepare the Greens:
   • Rinse the mixed spring greens thoroughly under cold water and pat them dry using a clean kitchen towel or a salad spinner.
2. Chop the Red Onion:
   • Finely chop or slice the red onion according to your preference. If you enjoy a milder onion flavor, you can soak the chopped onions in cold water for a few minutes, then drain and pat them dry to reduce their pungency.
3. Toast the Walnuts (optional):
   • In a dry skillet over medium heat, toast the walnuts for a few minutes until they become fragrant. Keep an eye on them to prevent burning. Once toasted, set them aside to cool.
4. Assemble the Salad:
   • Arrange the mixed greens on two plates, creating a bed for the other ingredients.
5. Add Red Onions, Pepitas, and Walnuts:
   • Sprinkle the chopped red onions, pepitas, and toasted walnuts evenly over the mixed greens. This adds layers of crunch, nuttiness, and savory flavors to the salad.
6. Slice the Avocado:
   • Cut the avocado in half, remove the pit, and slice the flesh into thin, elegant slices. Fan out the avocado slices and arrange them on the side of each plate for a creamy and buttery texture.
7. Drizzle with Kiwi Vinaigrette or flavorful dressing of your choice:
   • Just before serving, generously drizzle the Kiwi Fruit Vinaigrette over the entire salad.
8. Toss or Serve As Is:
   • If you prefer, gently toss the salad to distribute the ingredients and dressing evenly. Alternatively, you can leave it as a composed salad, allowing the vibrant colors and textures to shine through.
9. Serve Immediately:
   • Serve the salad immediately to maintain the freshness and crispness of the greens and other ingredients.
10. Optional Garnishes:
    • Consider garnishing the salad with additional freshly ground black pepper, a sprinkle of feta, creamy goat cheese or parmesan cheese, or a handful of microgreens for an extra burst of flavor and visual appeal.

1. Grilled Chicken Salad:
   • Top the salad with grilled chicken breasts or thighs for a protein-packed and satisfying main course. The combination of the flavorful salad and the savory grilled chicken creates a well-balanced meal.
2. Citrus-Infused Seafood Bowl:
   • Serve the salad alongside a citrus-infused seafood dish such as grilled shrimp or a light lemon juice-dressed salmon fillet. The freshness of the seafood complements the vibrant flavors of the salad.
3. Mango Fusion:
   • Add diced mango or mango slices to the salad for a tropical twist. This variation introduces a sweet and juicy element that pairs exceptionally well with the kiwi vinaigrette.
4. Quinoa Power Bowl:
   • Transform the salad into a hearty power bowl by adding a scoop of cooked quinoa. The combination of mixed greens, nuts, seeds, avocado, and quinoa creates a nutrient-rich and filling meal.
5. Mediterranean:
   • Pair the salad with a side of hummus, tzatziki, and whole-grain pita bread for a Mediterranean meal. 
6. Lemon-Herb Roasted Vegetables:
   • Serve the salad alongside a medley of lemon and herb-roasted vegetables, such as cherry tomatoes, bell peppers, and zucchini. The roasted veggies add warmth and depth to the meal.
7. Sesame Ginger Tofu Stir-Fry:
   • Create an Asian-inspired meal by serving the salad with a side of tofu stir-fried in a sesame ginger sauce. The crunch of the salad complements the tender, flavorful tofu.
8. Avocado Lime Grilled Steak:
   • Pair the salad with a succulent grilled steak marinated in an avocado and lime dressing. 
9. Caprese:
   • Enhance the salad with a Caprese twist by adding fresh mozzarella slices and cherry tomatoes. Drizzle with balsamic glaze for a delightful fusion of flavors.
10. Tuna Nicoise Variation:
    • Create a Tuna Nicoise-inspired version by adding seared tuna, hard-boiled eggs, and steamed green beans to the salad. Drizzle with a Dijon mustard vinaigrette for a sophisticated twist.
11. Barbecue:
    • Simply serve the mixed green salad at a great weekend barbecue along side a veggie burger and fresh corn on the cob.

Here's a list of additional fruits and vegetables that would be good to add to your Simple Mixed Greens with Pepitas and Walnuts Salad:

Fruits:

• Mango
• Pineapple
• Strawberries
• Grapes
• Apple Slices
• Pears
• Berries (Blueberries, Raspberries, Blackberries)
• Kiwi Slices
• Dried Cranberries

Vegetables:

• Cherry Tomatoes
• Fresh cucumbers
• Bell Peppers
• Radishes
• Carrot Ribbons
• Snow Peas
• Broccoli Florets
• Asparagus Spears

The Simple Mixed Greens with Pepitas and Walnuts Salad, as described in the initial recipe, is naturally gluten-free. All the listed ingredients—mixed greens, red onions, pepitas, walnuts, and avocado—are inherently gluten-free.

However, if you choose to add optional ingredients or variations, it's essential to check the gluten-free status of those specific items. For example, if you incorporate croutons or certain types of cheese, ensure that they are labeled gluten-free, as some processed or pre-packaged versions may contain gluten.

Transform your Simple Mixed Greens with Pepitas and Walnuts Salad into a delightful fall salad by incorporating seasonal ingredients. Roasted butternut squash and Honeycrisp apples bring warmth and sweetness, while dried cranberries add a burst of tartness and fall color. Swap regular walnuts for maple-glazed pecans, and consider adding toasted pumpkin seeds for an extra crunch. Elevate the savory notes with caramelized red onions or fall herbs like thyme or rosemary. To tie everything together, opt for a fall-inspired dressing, such as a balsamic-maple vinaigrette.

Transform your Simple Mixed Greens with Pepitas and Walnuts Salad into a refreshing summer delight by infusing it with seasonal ingredients. Add slices of ripe strawberries, blueberries, and chunks of fresh mango. Incorporate cucumber slices and cherry tomatoes for a refreshing crunch, while the creaminess of diced avocado enhances the overall texture. Top it off with a handful of toasted coconut for a tropical twist. Drizzle the salad with a zesty lime or lemon vinaigrette to elevate the bright and vibrant flavors, making it the perfect, light companion for sunny summer days.