top of page
Search
  • Writer's pictureDebbie Marsh

Super Green Swiss Chard Super Salad

Super Green Swiss Chard Super Salad: A Nutrient-Packed Delight

swiss chard

Get ready to indulge in the vibrant flavors and wholesome goodness of our Super Green Swiss Chard Super Salad. This nutrient-rich salad not only delights your taste buds but also provides a powerhouse of vitamins, minerals, and antioxidants to support your overall health. Discover the delightful combination of Swiss Chard, crisp apples, sweet raisins, crunchy pecans, and a drizzle of nutty hemp oil and tangy balsamic vinegar dressing. Whether you're a health enthusiast or simply looking for a scrumptious salad option, this Super Green Swiss Chard Super Salad is sure to leave you feeling nourished and satisfied.


Super Green Swiss Chard Super Salad Recipe:

Ingredients:
  • 1 large bunch (about 6-8 leaves) fresh Swiss Chard (preferably white variety)

  • 1-2 handfuls of fresh herb salad mix

  • 1 handful of fresh sprouts or micro herbs

  • 2 large apples (mixed variety for a burst of colors and flavors)

  • 1/2 cup raisins

  • 1/2 cup raw pecan pieces

  • Drizzle of hemp oil

  • Drizzle of balsamic vinegar

Preparation:
  1. Rinse the Swiss Chard leaves thoroughly and trim off the ends. Chop the leaves into bite-sized pieces and place them in a large salad bowl.

  2. Core and seed the apples, then cut them into small, thin slices. Add the apple slices to the salad bowl.

  3. Toss in the fresh herb salad mix, micro herbs, raisins, and raw pecan pieces to the bowl with the Swiss Chard and apples.

  4. Gently toss all the ingredients together until well combined.

  5. Finish off the salad with a drizzle of nutty hemp oil and a tangy balsamic vinegar dressing.

  6. Give the salad one final toss to ensure all the flavors are well incorporated.

Nutrition Facts (per serving, assuming 4 servings):
  • Calories: 227 kcal

  • Total Fat: 13.2g

    • Saturated Fat: 1.3g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 17mg

  • Total Carbohydrates: 27.8g

    • Dietary Fiber: 6.4g

    • Sugars: 16.8g

  • Protein: 2.8g

Suggested Servings: 2-4 servings


swiss chard salad

Storage:


To preserve the freshness and crunchiness of the salad, store any leftovers in an airtight container in the refrigerator. Consume within 2 days for the best taste and texture.



Fun and Informative Facts about the Ingredients:
  1. Swiss Chard: Belonging to the same family as beets and spinach, Swiss Chard boasts an array of colorful stems and leaf veins. It is a nutritional powerhouse, loaded with vitamins A, K, and C, essential for maintaining healthy eyes, strong bones, and a robust immune system.

  2. Apples: These crunchy and refreshing fruits add a burst of natural sweetness to the salad. Apples are a great source of dietary fiber and contain quercetin in their skin, a potent antioxidant that promotes heart health.

  3. Raisins: These delectable, dried grapes add chewiness and a hint of sweetness to the salad. Rich in iron, raisins support oxygen transportation in the body, keeping you energized throughout the day.

  4. Pecans: Offering a delightful crunch, pecans are a source of healthy fats and antioxidants. The monounsaturated fats in pecans are beneficial for heart health.

  5. Hemp Oil: Derived from hemp seeds, hemp oil adds a nutty flavor to the salad. It's rich in omega-3 and omega-6 fatty acids, essential for brain health and reducing inflammation.

  6. Balsamic Vinegar: The tangy balsamic vinegar dressing adds a delightful depth to the salad's flavors. With low calories, it's a tasty and healthy choice for dressing up your greens.

Conclusion:

Indulge in the goodness of Super Green Swiss Chard with our delicious Swiss Chard Super Salad! Packed with vitamins, minerals, and antioxidants, this salad not only nourishes your body but also satisfies your taste buds. Embrace the flavors and benefits of Swiss Chard, apples, raisins, pecans, and the nutty hemp oil and tangy balsamic vinegar dressing in every bite. Enjoy a burst of colors and a celebration of health with this Super Green Swiss Chard Super Salad, a delightful addition to your culinary repertoire.


Sources:
  1. USDA FoodData Central: https://fdc.nal.usda.gov/

  2. Healthline - Swiss Chard: Nutrition, Benefits, and Uses: https://www.healthline.com/nutrition/swiss-chard


Related Posts

See All

Comentários


bottom of page