Autumn Greens Salad with Sunflower Seeds | Whole Living

Name: Autumn Greens Salad with Sunflower Seeds
Prep time: 10 min
Cook time: 4 min
Total time: 14 min
Ingredients: 1/3 cup raw sunflower seeds; 1 tablespoon whole-grain mustard; 3 tablespoons fresh lemon juice (1 large lemon); 3/4 teaspoon coarse salt; 1 tablespoon plus 1 teaspoon pure maple syrup; 2 tablespoons sunflower oil, preferably cold-pressed; 1/2 pound Brussels sprouts, very thinly sliced (about 3 cups); 4-6 leaves of leafy greens such as Swiss chard and kale (preferably lacinato), stemmed and thinly sliced (about 3 cups)

Samantha Collins

January 5, 2025
Medically Reviewed

Autumn Greens Salad with Sunflower Seeds

0.0 from 0 votes

Course: Salads, SidesCuisine: American

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

180

kcal

A crisp and vibrant salad featuring a mix of autumn greens, crunchy sunflower seeds, and a light, tangy dressing for a perfect seasonal bite.

Ingredients

1/3 cup raw sunflower seeds
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (1 large lemon)
3/4 teaspoon coarse salt
1 tablespoon plus 1 teaspoon pure maple syrup
2 tablespoons sunflower oil, preferably cold-pressed
1/2 pound Brussels sprouts, very thinly sliced (about 3 cups)
4-6 leaves of leafy greens such as Swiss chard and kale (preferably lacinato), stemmed and thinly sliced (about 3 cups)

Directions

Toast the sunflower seeds: In a dry skillet over medium heat, toast the sunflower seeds for 3-4 minutes, stirring frequently until they are golden and fragrant. Remove from heat and set aside to cool.
Make the dressing: In a small bowl, whisk together the whole-grain mustard, fresh lemon juice, coarse salt, maple syrup, and sunflower oil until emulsified.
Prepare the greens: In a large mixing bowl, combine the thinly sliced Brussels sprouts, Swiss chard, and kale. Toss the greens together gently to mix.
Assemble the salad: Drizzle the dressing over the greens and toss until evenly coated. Sprinkle the toasted sunflower seeds on top for added crunch.
Serve: Plate the salad immediately as a refreshing starter or side dish. Enjoy this healthy, flavorful salad packed with the goodness of autumn vegetables and seeds.

Notes

Nutrition Facts (per serving):
Saturated Fat: 1g
Unsaturated Fat: 7g
Cholesterol: 0mg
Carbs: 14g
Sodium: 300mg
Protein: 5g
Fiber: 4g

Medical disclaimer. This article is for educational purposes and reflects general information, not personalised medical advice. Reference ranges vary between laboratories and individuals. Always discuss test selection and results with a qualified healthcare professional before making changes to your care.

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Samantha Collins

Samantha Collins is a passionate culinary expert with a focus on creating nutritious and delicious meals. With a background in dietetics and a love for innovative cooking, Samantha brings a unique perspective to her writing. Her expertise in crafting balanced, health-conscious recipes, along with her commitment to promoting sustainable eating habits, allows her to inspire others on their journey to better health. Samantha's approachable style and dedication to wellness make her a trusted resource in the areas of recipes, healthy dinners, and diet and weight loss.

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