top of page

Autumn Pumpkin and Kale Salad

This recipe of gut-healing and immunity-boosting herbs, spices, cider, vegetables and nuts is sure to please your palette and fill your belly, all while injecting a plethora of vitamins and minerals into your system for a boost ahead.

Autumn Pumpkin and Kale Salad in a bowl



  • 1 Japanese pumpkin cut into wedges

  • 1 Tbs EVOO Himalayan rock salt

  • Pepper

  • 3 cups cooked wild rice

  • 1 handful of kale

  • 1⁄4 cup dried cranberries*

  • 1⁄2 cup pecans*

  • 1 apple, sliced into thin wedges

  • 1⁄2 cup sliced spring onion

*Save a few pecans & cranberries to dress at the end.


  • 3 1⁄4 Tbs olive oil

  • 2 1⁄4 Tbs apple cider vinegar

  • 1⁄2 tsp salt

  • 1⁄4 tsp pepper

  • 1 tsp maple syrup

  • 3⁄4 tsp ground allspice


  1. Preheat oven to 220*C.

  2. Slice the pumpkin down the middle and scoop out the seeds. Cut into wedges (leave the skin on).

  3. Dress pumpkin with olive oil, salt, and pepper, and place on a lined baking tray sheet

  4. Bake dressed pumpkin approx. 20 minutes.

  5. Place vinaigrette ingredients in a bowl and whisk together.

  6. In a separate larger bowl, add wild rice, kale, pecans, apple, spring onions and dried

  7. Spread salad out on a platter and place pumpkin wedges over top.

  8. Finish with additional pecans and cranberries.


  • PUMPKIN: Vit A, Vit C, Calcium & Iron. Supports healthy skin and eye health, immunity, and metabolic syndrome.

  • KALE: Vit A, Vit K, Vit C, Calcium, Potassium & Iron, a good source of fibre, and supports liver health and immunity.

  • PECANS: Fiber, copper, thiamine, and zinc. Source of healthy fats, improves blood sugar, and supports the immune system.

If you're interested in healthy recipes and want to learn more, reach out to Ease Wellness and schedule a kinesiology and coaching session with Katherine Anderson.

Recent Posts

See All


bottom of page