A warming, fibre-rich autumn salad to support digestion, nourish the gut microbiome and boost overall wellbeing.
As autumn settles in, many of us naturally crave warmth, comfort and nourishment. This Wilted Kale & Roasted Butternut Squash Salad brings all three together in one vibrant, gut-supportive dish, packed with fibre, antioxidants and anti-inflammatory ingredients your microbiome will love.
It’s simple to prepare, deeply satisfying and designed to help you glow from within.
Why This Salad Supports Gut Health
This recipe is intentionally designed to nourish digestion and microbiome balance, two foundational pillars of overall wellbeing.
⭐ Kale:
Rich in fibre and prebiotics that feed beneficial gut bacteria and support smoother digestion.
⭐ Butternut squash:
Provides beta-carotene, antioxidants and gentle fibre to help reduce inflammation and support gut comfort.
⭐ Avocado & tahini:
Offer healthy fats to support absorption of vitamins A, D, E and K, essential for gut lining integrity and immune health.
⭐ Turmeric & cumin:
Provide natural anti-inflammatory compounds that help soothe the digestive system.
Together these ingredients create a bowl that energises, restores and genuinely supports your gut from the inside out.
Gut-Nourishing Kale & Roasted Butternut Squash Salad Recipe
Ingredients
For the salad:
- 1 small butternut squash, peeled and cubed
- 1 tbsp olive oil
- 1 tsp cumin seeds or dried herbs
- 1 tsp paprika
- Salt and pepper to taste
- 1 bunch kale, stalks removed and leaves sliced
- Juice of 1 lemon
- Olive oil for massaging
- A handful of cashew nuts
- A small handful of raisins (optional)
- Optional extras: sweetcorn, peppers, roasted seeds, pomegranate, vegan feta
For the dressing:
- 1 ripe avocado
- 2 tbsp tahini
- Juice of 1 lemon
- 1 garlic clove
- 1 tsp cumin powder
- 1 tsp turmeric powder
- A few splashes of tamari
- Olive oil or water to thin
Method
1. Roast the Butternut Squash
Preheat oven to 200°C (180°C fan/gas 6).
Toss squash with olive oil, cumin/herbs, paprika, salt and pepper.
Roast for 25 minutes or until golden and tender.
2. Wilt the Kale
Place sliced kale in a bowl.
Add lemon juice, olive oil and sea salt.
Massage for 3–4 minutes until the leaves soften and darken, this makes kale easier to digest and improves flavour.
3. Make the Dressing
Blend all dressing ingredients until smooth and creamy.
Adjust consistency with water or olive oil.
4. Assemble the Salad
Toss the kale with the dressing.
Fold in roasted squash, cashews and raisins.
Add any additional toppings you love.
Gut-Loving Benefits
This salad is crafted for digestion, energy and gut health:
- High fibre to support regular bowel movements and microbiome diversity
- Healthy fats to aid nutrient absorption and balance appetite
- Anti-inflammatory spices to soothe the digestive tract
- Mineral-rich ingredients to support immunity, skin and cellular function
Pair It With a Gut-Healthy Ritual
Enhance your meal with Purearth Powdered Kombucha, a functional drink rich in live cultures and vitamins.
Choose:
- Gut for smoother digestion
- Glow for skin-supporting nutrients
- Defence for immune resilience
Enjoy over ice, with sparkling water or alongside your meal for a refreshing gut-loving spritz.
Small, Seasonal Rituals. Big Impact.
Eating seasonally and choosing whole, functional ingredients is one of the simplest ways to support gut health. This autumn, let nourishing recipes, paired with a daily kombucha ritual, help you feel grounded, energised and well from within.
