Fall Harvest Salad

standard November 16, 2016 Leave a response


Fall produce is full of rich, vibrant colors and textures. This salad balances roasted squash and sweet potatoes with fiber rich beans and quinoa, topped with sweet cranberries and crunchy pecans. All on a bed of massaged kale to bring out all the bright colors, hearty flavors, and rich textures. This is definitely on repeat for lunch this week!


Fall Harvest Salad

Yield: Serves 4

Calories per serving: 390 kcal


  • 1 c butternut squash, diced
  • 1 c sweet potato, diced
  • 3 T olive oil, divided
  • 4 c kale
  • 2 T apple cider vinegar
  • 1 tsp agave nectar
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 c quinoa, cooked
  • 1 c red beans, cooked
  • 1/4 c pecans, toasted
  • 1/4 c dried cranberries


  1. Preheat oven to 400 degrees and line a baking sheet with parchment paper. Toss squash and potato with 1 T olive oil, salt and pepper. Roast for 30 minutes, until soft and browned.
  2. Mix together remaining olive oil, vinegar, agave, salt and pepper in a large bowl. Add kale and massage until wilted to half its original volume.
  3. Top kale with roasted vegetables, beans, quinoa, cranberries, and pecans. Serve warm.


Per serving: 390 calories, 53 g carbohydrate, 18 g fat, 9 g protein, 297 mg sodium, 9 g sugar


Psst! Did you notice the beautiful napkin in these photos? It is a handmade heathered napkin from fellow vegan blogger, Beautiful Ingredient. All handmade linens are made out of recycled hemp and organic cotton. Perfect for everyday use or a formal gathering. Looking for linens for your Thanksgiving table? Now through the end of November, Neat & Nutritious readers can get  15% off orders over $25 in the Handmade Shop with the code HOLIDAYVB1012.

Disclaimer: I was gifted a heathered napkin in exchange for mentioning it on the blog. All content and opinions are my own. 


Weekly Menu: Winter Squash

standard October 24, 2016 Leave a response

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While I don’t get the whole pumpkin spice craze, I do enjoy my share of pumpkin-based foods this time of year. However, there are so many more winter squash variations that are just as delicious, plentiful, and full of nutrition. Here’s a roundup of my favorite squash and recipes that feature each. And don’t worry if you can’t find one of these in your local grocery store. Most can be substituted for each other if needed!


  1. Butternut: Butternut Spice Risotto
  2. Acorn:  Acorn Squash Burgers with Cranberries and Pecans // NY Times Cooking
  3. Delicata: Delicata Squash Bake with Tahini Sauce // Minimalist Baker
  4. Kabocha: Vegan Kabocha Squash Lentil Curry // Lemons & Basil
  5. Pumpkin: Pumpkin Dal 
  6. Buttercup: Rustic Three Squash Soup // Healthy Happy Life
  7. Hubbard: Vegan Hubbard Squash Pie // At the Immigrant’s Table
  8. Spaghetti: Creamy Avocado Spaghetti Squash // Oh She Glows
  9. Carnival: Stuffed Sage Carnival Squash // Produce on Parade
  10. Sweet Dumpling: Sweet Dumpling and Delicata Squash Chili // Coconut & Lime

Have a delicious week!

Autumn Spice Soup

standard September 21, 2016 Leave a response


Last week, I was determined to add more vegetables to my diet, even if I had to keep hiding them (pretty much all my veg intake thus far has been in smoothies). I had cancelled my CSA boxes for a bit because I didn’t want beautiful produce going to waste in my fridge while I binged on bagels and cereal. And even though last week did not include much of a change thanks to a stomach bug that was going around, this week is already looking up.

Besides smoothies, soups are the easiest way for me to keep down vegetables and other necessary nutrients. Smooth and creamy and comforting, they can fulfill the carb cravings with a little more variety and nutrition. And when I saw squash and apples in my latest box, I knew they would make for a fall infused, spicy, sweet bowl of goodness.

Autumn Spice Soup

Autumn Spice Soup

Yield: Serves 2

Calories per serving: 333

Rich and smooth, sweet with a little heat, perfect to sip or dip with a crusty piece of bread, this soup is fall in a bowl.


  • 2 tsp olive oil
  • 1/2 red onion, diced
  • 2 cloves garlic, roughly chopped
  • 1 1/2 c butternut squash (or sweet potato), peeled and diced
  • 1 medium apple, peeled and diced
  • 1 c red lentils
  • 1 tsp cinnamon
  • 1 1/2 tsp cumin
  • 1 tsp cardamom
  • 4 c vegetable stock
  • 2 c sweet potato greens (or spinach)
  • 1 tsp sea salt
  • 1/2 tsp black pepper


  1. Heat oil in a stockpot over medium heat. Add onion and garlic and saute until soft. Season with salt and pepper.
  2. Add squash and apples. Let cook for 5 minutes.
  3. Add lentils and spices and stir to combine.
  4. Add stock. Bring soup to a boil, reduce heat, and simmer for 10-20 minutes, until lentils are cooked and soft.
  5. Transfer soup to a blender and blend until smooth.
  6. Return to stockpot. Add greens if using, and stir occasionally so they wilt.


This soup can be served without pureeing as well. Make sure to finely and evenly dice all vegetables and apple, and stir in greens at the end.

Soup will thicken as it cools. Heat leftovers up on the stove with a little stock or water to thin.



Per serving: 333 calories, 64 g carbohydrate, 6 g fat, 12 g protein,  889 mg sodium, 22 g sugar