Nourishing Fall Salads from a San Diego Intuitive Eating Dietitian

🌱 Embracing Vegetables with Intuitive Eating

If vegetables have ever felt like a chore—or you struggle to eat them as the weather cools—know that relearning how to love vegetables can be a joyful part of the process. As a San Diego dietitian and intuitive eating dietitian, I love creating fall-inspired, fiber-rich salads that are perfect for women looking to find satisfying recipes while working on their relationship with food + body. Over the years of working with women trying to reconnect to their intuitive eating voice, I’ve noticed vegetables can be hard to reframe as you are learning to prioritize satisfaction with food and learn that part of having a healthy relationship with foods means- you can have anything you like, whenever you like.

This idea, full, unconditional, permission to eat can feel both TERRIFYING and EXCITING. My clients tell me…

…But what if, I never want to eat another vegetable ever again?

…If I can have pastries, cookies and cake whenever I want, why would I choose broccoli?

…If I really give myself full permission, I’ll never lose weight/feel better in my body

All valid concerns, yes! All true? Not in the slightest.

You see, when you have a healthy, intuitive relationship with food- you know you can have whatever, whenever so the novelty (or as I like to call, it “charge”) around food goes down. It’s not as exciting. And when you know you can have it, and you are tuned into what makes your body FEEL good, you are attuned to HOW you want to feel and the energy you need for the day- sometimes you’ll choose the cookie, but as you develop more food neutrality, you might notice you actually are starting to crave the crunch and color of fiber rich vegetables.

So, if you’ve thought of veggies as just a low, cal “free” option from your weight watchers/dieting days where they only served the purpose of holding you over from the food you reallly wanted to eat, you might need to learn to love veggies again. And that’s where I come in! Here’s some ways to start to warm up to veggies:

• Try roasting vegetables enhances natural sweetness and brings out cozy, fall flavors.
• Pair veggies with familiar seasonal ingredients (like sweet potatoes, apples, or nuts) can make them more satisfying.
• Using simple, flavorful dressings or adding protein can help you enjoy veggies without feeling restricted.

These recipes are designed to help you rediscover joy and satisfaction in vegetables, supporting both nourishment and your relationship with food.

🍂 1. Fall Harvest Bowl Recipe | Easy Fiber-Rich Fall Salad

No boring salads here! This vibrant Fall Harvest Bowl is easy to prep, full of fiber-rich vegetables, and perfect for cozy fall lunches or dinners. It’s customizable, nutrient-dense, and balanced to help support stable blood sugar.

Instagram Video:
Watch the full video on Instagram

Suggested Image: Finished Fall Harvest Bowl photo.

Ingredients

For the Bowl:

• 1 head of cauliflower
• 1 butternut squash, diced
• 1 can garbanzo beans, rinsed
• 2–3 cups arugula
• ¼ cup golden raisins
• ¼ cup candied pecans
• Optional: ¼ cup crumbled goat cheese

For the Dressing:

• 2–3 TB olive oil
• 1 TB Dijon mustard
• 1 TB honey
• Salt & pepper to taste

Optional Protein Add-ins:

• Hard-boiled eggs
• Roasted chicken
• Cooked quinoa
• Roasted sweet potato

Instructions

1. Roast the Veggies:
   Preheat oven to 425°F. Toss cauliflower and butternut squash with 1–2 TB olive oil, salt, and pepper. Spread on a baking sheet and roast for 25 minutes, or until tender.
2. Assemble the Bowl:
   Let roasted veggies cool slightly. Layer arugula on the bottom, add roasted vegetables, garbanzo beans, nuts, dried fruit, and goat cheese (if using).
3. Add Dressing:
   Whisk together olive oil, Dijon mustard, honey, salt, and pepper. Drizzle over the salad and toss to combine.
4. Optional Protein:
   Add your choice of protein for a balanced meal. Hard-boiled eggs or roasted chicken pair beautifully.

Tips & Variations

• Meal prep friendly: store dressing separately.
• Swap veggies or add cooked quinoa or roasted sweet potato.
• Nut-free option: replace candied pecans with seeds or omit.

Suggested Image: Ingredients or prep photo.

🥗 2. Easy Fall-Inspired Broccoli & Apple Salad

Ease into fall with this sweet, savory, and crunchy salad—perfect for postpartum lunches, quick meals, or nourishing snacks while breastfeeding. Packed with fiber, protein, and healthy fats, it supports steady energy, blood sugar balance, and digestive health.

Gut Health Boost: Cruciferous veggies like broccoli, kale, and Brussels sprouts are rich in prebiotics—fuel for your good gut bacteria that can even influence the beneficial microbes you pass along in your milk. 🥦💛

Instagram Video:
Watch the Instagram video here

Ingredients

Salad:

• 1 head broccoli, chopped into florets
• 1 can roasted garbanzo beans
• 6 oz goat cheese, crumbled
• 2 Honeycrisp apples, diced {the BEST apples in fall!}
• ¼ cup golden raisins or dried cherries
• Candied pecans, to taste

Dressing:

• ¼ cup extra virgin olive oil
• 2–3 TB Dijon mustard
• 1–2 TB honey (adjust for sweetness)

Optional Add-Ins:

• Roasted sweet potato
• Diced chicken
• Swap broccoli for kale/arugula or mixed greens

Instructions

1. Chop broccoli and apples into bite-sized pieces.
2. In a large bowl, combine broccoli, garbanzo beans, goat cheese, apples, raisins/cherries, and pecans.
3. Whisk olive oil, Dijon, and honey in a small bowl.
4. Pour dressing over salad and toss well.
5. Add any optional extras.
6. Chill 15–30 minutes for flavors to meld.

💡 Pro Tip: Make a big batch—it keeps 3–4 days for grab-and-go meals.

Nutrition Highlights

• High in fiber from vegetables and chickpeas
• Packed with protein if you add eggs or chicken
• Healthy fats from olive oil and nuts
• Colorful and nutrient-rich for a balanced fall meal

🍁 Grab Your Nourished Postpartum Guide

Want more easy, nutrient-dense recipes and postpartum nutrition guidance? My Nourished Postpartum Guide has 40+ quick, milk-supporting recipes and practical tips to help you feel nourished, energized, and supported during postpartum.

~ Jaren + Whole Women Nutrition Team