By Annaliisa Kapp
As the weather cools and we head into a busy season, I love filling my plate with colourful whole foods that support my immune system, gut health, energy and focus. This seasonal salad is one I come back to again and again.
It brings together tender sweet potato, leafy greens, crisp apple, pumpkin seeds, goji berries and functional mushrooms in one delicious, nourishing bowl. The honey Dijon dressing is where the magic happens: a teaspoon of Eversio's 4 Mushroom Blend whisks in seamlessly, so every bite does a little extra for you.
How this recipe supports your health
Supports healthy immune barriers: Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. Vitamin A helps maintain the protective tissues lining the respiratory and digestive tracts, an important first line of immune defence.
Provides vitamin C and protective antioxidants: Kale, parsley, tomatoes, apples and goji berries provide vitamin C, carotenoids and polyphenols. These compounds help protect cells from oxidative stress while supporting normal immune function and tissue repair.
Supports a healthy gut microbiome: Apples contain pectin, a soluble prebiotic fibre that helps nourish beneficial gut bacteria. Kale, sweet potatoes and the other plant foods here add even more fibre to support digestion and microbial diversity. Because so much of the immune system is connected to the gut, digestive health is an important part of overall immune resilience.
Provides immune-supportive minerals: Pumpkin seeds are a source of zinc, magnesium and vitamin E. Zinc is needed for normal immune-cell development and function, while vitamin E helps protect cell membranes from oxidative damage.
Supplies beneficial mushroom beta-glucans: Maitake and shiitake mushrooms contain beta-glucans, naturally occurring polysaccharides studied for their ability to support a balanced, healthy immune response.
Supports focus and cognitive health: Lion's mane contains unique bioactive compounds, including hericenones and erinacines. These compounds are being studied for their potential role in supporting nerve growth factor, cognitive function, memory and focus.
Helps support resilience during stressful seasons: Reishi contains beta-glucans and triterpenes and has traditionally been used as an adaptogen to support the body during periods of stress. That matters during cold and flu season, since prolonged stress can interfere with healthy immune function.
Offers naturally occurring sulfur compounds: Fresh garlic provides sulfur-containing compounds, including allicin, which have antioxidant properties and have traditionally been valued for immune support.
Adds anti-inflammatory phytonutrients: Turmeric contains curcuminoids, while olive oil provides antioxidant polyphenols and monounsaturated fats. Together, they help support a balanced inflammatory response, and the olive oil helps your body absorb fat-soluble nutrients like beta-carotene.
Ingredients
Makes 4 servings
Salad
- 2 sweet potatoes, peeled and cubed
- 1 small bunch kale, stems removed and thinly sliced
- ½ cup cherry tomatoes, halved
- ½ apple, thinly sliced
- ½ cup parsley, chopped
- ¼ cup pumpkin seeds
- ¼ cup goji berries
Honey Dijon Dressing
- 3 Tbsp Dijon mustard
- 2 Tbsp raw honey
- 2 Tbsp raw apple cider vinegar
- ¼ cup olive oil
- 1 tsp Eversio 4 Mushroom Blend
- 1 garlic clove, minced
- ¼ tsp turmeric powder
- Sea salt, to taste
Directions
Steam the sweet potatoes: Place the sweet potato cubes in a steamer basket over simmering water. Cover and steam for 5 minutes, until just starting to soften.
Wilt the kale: Add the kale on top of the sweet potatoes, cover and steam for 2 more minutes, until the kale is bright green and tender. Remove from the heat and let cool slightly.
Make the dressing: In a small bowl, whisk together the Dijon mustard, raw honey, apple cider vinegar, olive oil, 4 Mushroom Blend, garlic, and turmeric until smooth. Season with sea salt to taste.
Toss the salad: Transfer the sweet potatoes and kale to a large bowl. Add the cherry tomatoes, apple, parsley, pumpkin seeds, and goji berries. Drizzle with the dressing and toss until everything is well coated.
Serve: Divide between four bowls and enjoy it warm or at room temperature!
