Winter Salad with Fruits & Nuts

After the indulgences of the holidays, this bright and refreshing winter salad feels both cleansing and satisfying. Built on a base of dark, nutrient-dense greens like kale, spinach, watercress, and dandelion greens, it delivers far more than just crunch and color.

Sweet citrus, creamy avocado, toasted pecans, and tangy feta create a satisfying balance of flavors and textures, while pomegranate arils (or dried cranberries) add a festive pop and antioxidant boost. Everything is brought together with a zesty orange-maple vinaigrette that tastes indulgent while remaining light and nourishing.

This is the kind of salad that helps seniors feel energized rather than deprived—perfect as a main dish or a vibrant side.

Serves 4–6

Ingredients

Orange-Maple Dressing

• ¼ cup fresh orange juice
• 1 teaspoon grated orange zest
• 2 tablespoons maple syrup
• 2 tablespoons red wine vinegar
• 2 teaspoons Dijon mustard
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ cup olive oil

Salad

• 6–8 cups mixed greens (kale, spinach, watercress, arugula, baby romaine, dandelion greens, radicchio), chopped or torn
• 2 medium seedless oranges, peeled and sliced into sections
• 1 avocado, peeled, seeded, and diced
• ½ medium red onion, thinly sliced
• ½ cup pecans, broken and toasted if desired
• ½ cup crumbled feta cheese
• 1 cup pomegranate arils or dried cranberries
• Flaky sea salt, to finish

Instructions

1. Make the dressing:Place orange juice, zest, maple syrup, vinegar, mustard, salt, pepper, and olive oil in a jar with a tight-fitting lid. Shake well until fully combined.

2. Assemble the salad:Place greens in a large bowl. Top with orange sections, avocado, onion, pecans, feta, and pomegranate arils.

3. Drizzle with about half the dressing and toss gently. Serve with flaky sea salt and extra dressing on the side.

Why This Recipe Supports Senior Fitness

• Supports heart health:Olive oil, nuts, and leafy greens provide healthy fats and nutrients linked to cardiovascular health.

• Boosts immune function:Citrus fruits, pomegranate, and dark greens are rich in antioxidants and vitamin C.

• Promotes energy and digestion:Fiber-rich vegetables and fruits help support digestion and steady energy levels for active seniors.