The secret, rich-tasting ingredient in the dressing for this salad is pumpkin seed oil from Austria. However, since it can be hard to come by (it’s available in some gourmet food stores), you could use dark sesame oil instead. For a main dish salad, add sliced roast chicken breast or pork tenderloin.

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4 teaspoons vegetable oil, such as olive or canola oil

5 cloves garlic, unpeeled

1/2 teaspoon rosemary, minced

2 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch chunks

3 tablespoons maple syrup

3 tablespoons bourbon or dark rum

1/4 cup cider vinegar

2 tablespoons pumpkin seed oil

2 teaspoons Dijon mustard

3/4 teaspoon salt

3/4 teaspoon pepper

2 large apples, cut into ½-inch chunks

1 large red onion, finely chopped


1. Preheat the oven to 425°F.

2. In a large baking pan, combine the oil, garlic, and rosemary. Add the sweet potatoes and toss to coat. Bake, turning the potatoes as they color, for 35 minutes until tender and lightly browned. Remove the garlic from the pan, peel, and mash.

3. Meanwhile, in a large skillet, heat the maple syrup over medium heat. Remove the skillet from the heat and add the bourbon. Return to medium heat and cook for 1 minute. Transfer to a large bowl and whisk in the vinegar, pumpkin seed oil, mustard, salt, pepper, and mashed garlic.

4. Add the apples, onion, and sweet potatoes, and toss to combine. Serve warm, at room temperature, or chilled. Makes 8 servings

Nutrition Facts

per serving
calories 180
total fat 2.6g
saturated fat 0.4g
cholesterol 0mg
dietary fiber 4g
carbohydrate 36g
protein 2g
sodium 228mg

Good source of: beta carotene, vitamin B6, vitamin C


Pumpkin seed oil is rich in oleic acid and linoleic acid, unsaturated fats that may prevent hardening of the arteries and reduce LDL cholesterol levels in the blood. The oil also contains plant sterols, which are thought to help lower cholesterol. And a recent experimental study on the antioxidant potential of this flavorful oil indicates that it may also help reduce blood pressure.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at

Published: 20 Oct 2011

Last Modified: 24 Mar 2015