Vitamins, Minerals and a Fall Salad!
Nutrition Blog

Vitamins, Minerals and a Fall Salad!

Food might be the last thing you want to think about today, so we have a light and healthy Fall salad recipe up today that includes tons of vitamins and minerals!

What Are Vitamins and Minerals?

• Vitamins are organic substances made by plants and animals, which are then eaten by humans. — There are 13 vitamins: vitamins A, C, D, E, K, and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6 , vitamin B12, and folate). — You can get all your vitamins from the foods you eat, but your body also makes vitamins D and K.

• Minerals are inorganic substances that are not made by living things. — Minerals are found naturally in soil and water and are absorbed by plants, which are then eaten by people and other animals. Examples of minerals are iron, calcium, and potassium. — People obtain minerals from both the plant and animal products they eat.

Eat a COLORFUL variety of foods to stay healthy and fit.

Butternut Squash, Kale, Walnut, Cranberry Couscous

Couscous Ingredients:

  • 1 small butternut squash, peeled, seeded, and diced into 1/2-inch cubes
  • 2 tablespoons olive oil
  • salt and pepper, to taste
  • 1 cup dry Israeli (pearl) couscous, cooked in water according to package instructions
  • 3 cups chopped kale or spinach leaves
  • 1/3 cup dried cranberries
  • 1/3 cup chopped walnuts
  • 2.5 ounces goat cheese, crumbled

Vinaigrette Ingredients:

  • 1.5 tablespoons apple cider vinegar
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons freshly-squeezed orange juice
  • salt and black pepper, to taste


  • Heat oven to 425°F
  • Mix squash, olive oil and a pinch of salt and pepper in a bowl.
  • Spread squash out in an even layer on a baking sheet (on either parchment paper or cooking spray to prevent sticking).  Bake for 15 minutes, then remove from the oven and flip the squash for even cooking.  Bake for an additional 10-15 minutes, or until the squash is tender and slightly browned around the edges.  Remove squash from oven and return to the large mixing bowl.
  • Whisk vinaigrette ingredients together until combined. Add salt and pepper to taste.
  • Toss couscous, kale, cranberries, walnuts, goat cheese, and vinaigrette.
  • Serve warm or cold.