6 Autumn Salads for Women’s Health + Hormone Balance

Fall in love with autumn salads this year. These salad recipes are easy, so quick to make, and their colors will excite everyone around your table all season long. Not only are they the perfect dish to enjoy during these chilly fall days, but they’re also full of protein, fiber, and packed full of micronutrients. Roasted fall vegetables like butternut squash and pumpkin, plus ancient grains and kale promote hormone balance and gut health for women.

For a complete meal plan and gut reset this fall, learn more about my holistic program, the 21-Day Belly Fix.

1. Warm Golden Beet and Barley Salad

Golden beets are one of my favorite root vegetables because they’re so versatile and a great source of folate, beta-carotene, and magnesium for healthy hormones. This is one hearty fall salad that will keep you satisfied and promote balanced hormones all month long.

Serves 4
Ingredients:

• 1 bunch golden beets
• 1 cup cooked barley
• 3 tablespoons extra virgin olive oil
• 1 medium finely chopped shallot
• 1 tablespoon cooking wine or sherry
• 2 teaspoons Dijon mustard
• 1 ½ teaspoons honey
• 1/4 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon freshly ground black pepper
• 1 cup crumbled feta or goat cheese
• Garnish with arugula or additional chopped shallot

Directions:

Preheat the oven to 375°F. On a cutting board, cut off the leafy tops (if still present), then rinse the beets. Chop each beet in 1 ½”-2″ cubes and place on a baking sheet.

Roast until able to be pierced with a fork, about 30 minutes. In the meantime, prepare your other ingredients.

Make the dressing by adding olive oil, shallot, wine or sherry, mustard, honey, 1/4 teaspoon salt, and 1/4 teaspoon pepper to a large bowl and whisk to combine. Set aside.

When the beets are done, add them to the large bowl containing the dressing. Then, mix in the cooked barley. Sprinkle with cheese and stir to combine. Season with salt and pepper as needed. Serve warm or at room temperature.

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2. Wheat Berry Salad with Blood Oranges and Feta

Want a super quick harvest salad that’s still rich with fall flavors but without any of the extra leg work? This dish is perfect as a side for a weeknight dinner, or with grilled chicken for a quick lunch at the office. It travels well, and is a great option if you’re looking for easy fall salad recipes.

Serves 1
Ingredients:

• 1 ½ cups wheat berries, cooked according to package directions
• 2 medium blood oranges (can substitute other orange varieties)
• 3 ounces goat cheese, crumbled
• Handful of curly parsley chopped
• Your favorite sweet, mild vinaigrette

Directions:

In a medium bowl, combine cooked wheat berries with 6 tablespoons of your favorite vinaigrette. Stir to combine. Cut the blood oranges into segments. Add the orange pieces, cheese, and parsley to the bowl. Stir to combine and serve warm or at room temperature.

Read more: The Best Diet for Hormonal Imbalance

3. Fall Harvest Salad with Creamy Pumpkin Dressing

This fall salad has everything you’re looking for in a seasonal dish, plus totally transforms any previous bad experiences with kale salad. A balance of sweet and savory, and all topped with a creamy dressing with unique spices that remind you of fall. Fresh apples and pumpkin seeds give you a crispy crunchy amazing salad for the fall season.

Serves 4
Ingredients:

• 2 cups kale, chopped, stems removed
• 1 cup cooked quinoa
• 1 small acorn squash (can also use delicata)
• 1/2 apple, diced
• 1/4 cup pumpkin seeds
• 1/4 shredded parmesan cheese
• 2 tablespoons olive oil
• salt and pepper

Creamy Pumpkin Dressing:

• 1/4 cup pumpkin puree
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 2 teaspoons stone-ground mustard
• 1/2 teaspoon red pepper flakes (optional)
• salt and pepper to taste

Directions:
Preheat the oven to 375°F. Wash the outside of the squash and cut off the stem and bottom ends. Cut the squash in half vertically, and then slice into 1 ½”-thick wedges. Place slices into a bowl and toss with 1 tablespoon olive oil, and salt and pepper. Place in a single layer on a baking sheet lined with parchment. Roast in a preheated oven until tender, about 15 minutes.

When squash is done, remove from the oven and allow to cool slightly. Then, in a large bowl, add chopped kale and 1 tablespoon olive oil. Massage to coat. Set aside.
In a small bowl, whisk together ingredients for vinaigrette.

To the large bowl with the kale, add the quinoa, apple, parmesan cheese, pumpkin seeds, and squash. Pour in vinaigrette and toss to combine. Serve immediately at room temperature or warm.

Don’t toss your pumpkin seeds! Here’s what to do instead.

4. Toasted Walnut and Fresh Pear Salad with Prosciutto

Sweet pears and tangy cranberries are a great addition to hearty greens for an easy fall salad with all the flavors you love. This spinach salad comes together in less than 10 minutes with a creamy dressing and is one of the easiest fall salad recipes great for lunch, dinner, or entertaining on a moment’s notice.

Serves 2-4
Ingredients:

• 6 cups spinach loosely packed
• 2 medium pears, sliced
• 4-6 slices prosciutto
• 2 tablespoons red onion finely sliced
• 2 tablespoons feta crumbled
• 1/2 cup walnut pieces

Maple-Apple Vinaigrette

• 2 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• ¼ teaspoon Dijon
• 1 teaspoon maple syrup

Directions:

Preheat a skillet over medium-low heat. Add a teaspoon of cooking oil such as ghee or olive oil. Add the walnuts and toast for 5-6 minutes.

In a medium bowl, combine the maple syrup, cayenne, cinnamon and salt. Once walnuts are toasted, add them to the bowl and toss to coat. Allow to cool.

To a large bowl, add the spinach, pears, prosciutto, red onion, feta cheese, and walnuts.

In a small bowl, add all ingredients for the vinaigrette and whisk until thoroughly combined. Drizzle over the salad mix, and serve immediately.

Related: 8 DIY Oil Blends for Fall Hair + Skin

5. Roasted Sweet Potato Salad

Completely vegetarian, but still a good source of protein, this hearty salad is perfect for late summer or autumn. A roasted sweet potato salad is a good source of beta-carotene and fiber for a healthy gut. Ready in under an hour, this flavorful salad is a great compliment to weeknight dinners as a side dish or on its own.

Serves 4-6 as a side dish
Ingredients:

• 3 large sweet potatoes, peeled and cut into 2” cubes
• 2 tablespoons extra virgin olive oil
• Pink Himalayan salt
• Freshly ground black pepper
• 1 small red onion, julienned
• 1/2 cup dried cranberries
• 1/2 cup crumbled goat cheese
• 1/4 cup finely chopped curly parsley

For the dressing:

• 2 tablespoons apple cider vinegar
• 1 tablespoons Dijon mustard
• 1 tablespoon honey
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground paprika
• 1/4 cup extra virgin olive oil

Directions:
Preheat the oven to 400°F. In a large bowl, toss sweet potatoes with oil, salt, and pepper to taste, then spread in a single layer onto a rimmed baking sheet covered with parchment paper. Bake until tender, about 20 minutes. Let cool and then transfer to a large bowl.

For the dressing. In a small bowl, add all the ingredients for the dressing. Whisk thoroughly until fully emulsified and combined. Season with salt and pepper to taste.

To the sweet potatoes, add the onions, cranberries, feta, and parsley. Drizzle with dressing. Toss to coat evenly. Serve warm or at room temperature.

You might also like: 5 Ways to Subdue a Sugar Spike

6. Moroccan Barley Salad

A rich and flavorful grain and nut salad to awaken your taste buds and delight your senses. If you haven’t made a salad with ingredients like dried apricots and cardamom before, get ready to have your previous ideas about “boring” salads blown away. You’ll love how these sweet and savory flavors come together for a depth and flavor that will keep you coming back again and again.

Serves 2-3

Ingredients:

• 1 cup black barley (cooked)
• 1 cup farro (cooked)
• 1 cup coarsely chopped pistachios
• 2 chopped green onions
• 1/2 cup golden raisins
• 3/4 cup diced dried apricots
• 1/4 cup chopped parsley
• 1 cup chopped baby spinach

Dressing

• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 1/2 teaspoon black pepper
• 1/2 teaspoon cardamom
• 1/2 teaspoon ground fennel seed (if available)
• 1/4 teaspoon cinnamon
• 1/4 teaspoon coriander
• 1/4 teaspoon ground cloves
• 1/2 teaspoon salt

Directions:
To begin, cook the barley and farro according to package directions. (For a nuttier flavor, you can lightly saute the barley and farro for 3-4 minutes before cooking.)

To make the dressing, grab a small bowl and combine all ingredients. Mix until combined. In a large bowl, combine all the barley, farro, and remaining chopped ingredients for the salad. Then, drizzle the dressing over the barley mixture and mix well. Best served cold.

Eating for Women’s Hormone Balance

Staying healthy this fall is all about eating seasonally to maximize the nutrients from your food. Plus, filling up with fiber and protein in these delicious fall salads is one of my secrets for avoiding the sugar overload that usually follows all our food-centered holidays.

Indulging in your favorite foods with good company is such an important part of holistic wellness, but it’s always key to fall back into a healthy routine afterwards.

If you’re one of the many women (myself included!) who struggle to stay on track during the holidays, the 21-Day Belly Fix is exactly how I repair my gut and get rid of bloating after holiday celebrating.