Butternut & Kale Salad with Maple Balsamic Dressing

A hearty kale salad should feel satisfying, not like a punishment. This one balances earthy greens with sweet roasted squash, tangy goat cheese, and a warm maple balsamic dressing that actually makes kale taste like something you'd choose to eat. The key? Massaging the leaves and pairing them with oil - a step that's not just about texture, but about unlocking the nutrients your body can actually use.

Ingredients:

For the salad:

• 1 bunch curly kale, stems removed and leaves torn

• 2 cups (300g) butternut squash, cubed

• 1 tbsp olive oil (for roasting)

• Salt and pepper to taste

• 80g goat cheese, crumbled

• ¼ cup (35g) pumpkin seeds

• ¼ red onion, thinly sliced

• ¼ cup (30g) dried cranberries

For the maple balsamic dressing:

• 3 tbsp extra-virgin olive oil

• 2 tbsp balsamic vinegar

• 1 tbsp maple syrup

• 1 tsp Dijon mustard

• 1 clove garlic, minced

• Pinch of salt and pepper

Method

1. Roast the squash: Preheat your oven to 200°C (400°F). Toss butternut squash with 1 tablespoon olive oil, salt, and pepper. Spread on a baking tray and roast for 25–30 minutes until golden and caramelised, flipping halfway through.
   
   

2. Massage the kale: Remove kale stems and tear leaves into bite-sized pieces. Add a pinch of salt and massage the leaves for 2–3 minutes until they soften and turn bright green. This breaks down the tough fibres and makes the nutrients more bioavailable.
   
   

3. Toast the seeds: In a dry pan over medium heat, toast pumpkin seeds for 3–4 minutes until they start to pop. Set aside.
   
   

4. Make the dressing: Whisk together olive oil, balsamic vinegar, maple syrup, Dijon mustard, garlic, salt, and pepper until emulsified.
   
   

5. Assemble: In a large bowl, combine massaged kale, roasted butternut squash, red onion, pumpkin seeds, and cranberries. Drizzle with dressing and toss well.
   
   

6. Rest & serve: Let the salad sit for 5 minutes to allow the flavours to meld and the oil to penetrate the kale. Top with crumbled goat cheese and serve.
   
   

Serving Suggestions

• Serve as a main with grilled chicken or salmon for extra protein

• Add toasted walnuts instead of pumpkin seeds for a richer, nuttier flavour

• Swap goat cheese for feta if you prefer something saltier

• Make it vegan by leaving out the cheese and adding nutritional yeast for umami

The Recipe's Health Benefits

• Kale: One of the most nutrient-dense vegetables available, packed with vitamins K, A, and C, plus powerful antioxidants like lutein and beta-carotene. These compounds support vision, immune function, and long-term cardiovascular health - but only when paired with fat. Kale's carotenoids are fat-soluble, meaning your body can't absorb them efficiently without oil, so adding an oil-based dressing increases absorption significantly.

• Butternut Squash: High in beta-carotene (which converts to vitamin A), fibre, and potassium. Supports gut health, immune function, and healthy skin. The natural sweetness balances kale's bitterness without added sugar.

• Extra-Virgin Olive Oil: Rich in monounsaturated fats and polyphenols that support brain health, reduce inflammation, and protect against oxidative stress. The oil in this dressing isn't just for flavour - it's what makes kale's nutrients accessible to your body.

• Pumpkin Seeds: Loaded with magnesium, zinc, and omega-3 fatty acids. These support cognitive function, mood regulation, and hormonal balance. The extra fat content also helps with vitamin absorption.

• Goat Cheese: Easier to digest than cow's milk cheese, with probiotics that support gut microbiome health. Provides protein and calcium without being too heavy.

• Cranberries: Contain proanthocyanidins, antioxidants linked to urinary tract health and reduced inflammation. The slight sweetness adds balance to the earthy flavours.

Product Spotlight

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