Some of you “old timers” may remember this salad from a newsletter sent out a couple of years back, when I was going through a divorce and living with my wonderful mom temporarily.This Swiss chard salad was a healthy exception to the rule.I’ve gone ahead and scaled it up for two or more people, since maybe you have more to feed than yourself, but even if you don’t this salad stays well in the fridge for a day.Further side note: in New Zealand, everyone calls Swiss chard “Silver beet” which baffled me to no end, since chard doesn’t make beetroots of any kind. .

Mediterranean Chard Salad – Feasting At Home

Mediterranean Chard Salad with chickpeas, farmers market veggies, pepitas and simple lemony dressing- a healthy hearty vegan salad full of nutrients!This Mediterranean Chard Salad was inspired by my friend Neicy who first introduced me to raw chard in one of her salads.This week I partnered with USA Pulses and Pulse Canada to encourage readers to sign up for their Half Cup Habit– an easy way to eat healthier, just by incorporating a ½ cup of pulses into our diet 3 times a week. .

Apple Walnut Rainbow Swiss Chard Salad Recipe

Rainbow Swiss Chard Salad Recipe.This Apple Walnut Rainbow Swiss Chard Salad is really easy to make and comes together quickly.Do You Eat Swiss Chard Stems?Swiss chard stems are fully edible.What Does Swiss Chard Taste Like?Is Swiss Chard Keto-Friendly?Swiss Chard Nutrition Information.Apple Walnut Rainbow Swiss Chard Salad This Apple Walnut Rainbow Swiss Chard Salad Recipe features sweet crisp apples, crunchy toasted walnuts, and colorful rainbow Swiss chard dressed with a honey apple vinaigrette.Print Pin Prep Time: 20 minutes Servings: 6 servings Calories: 173 kcal Author: Faith Gorsky Ingredients Dressing: ▢ 1/2 tablespoon honey.▢ 1/8 teaspoon black pepper Salad: ▢ 4 cups Swiss chard thinly sliced.Helpful Tips Net Carbs: 10g per serving.Nutrition Calories: 173 kcal | Carbohydrates: 13 g | Protein: 2 g | Fat: 14 g | Saturated Fat: 2 g | Sodium: 155 mg | Potassium: 230 mg | Fiber: 3 g | Sugar: 9 g | Vitamin A: 1531 IU | Vitamin C: 11 mg | Calcium: 30 mg | Iron: 1 mg Tried this recipe? .

Swiss chard: Possible health benefits, uses, and risks

Along with other leafy greens and descendants of the beet family, Swiss chard contains high levels of nitrates, which been shown to lower blood pressure , reduce the amount of oxygen needed during exercise, and enhance athletic performance.However, consumers should not add salt to Swiss chard, because it already has 103 mg of sodium per raw cup, which is 4.5 percent of the recommended daily allowance.Swiss chard also contains lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, calcium, phosphorus, zinc, and selenium .Many studies have suggested that consuming more plant foods such as Swiss chard decreases the risk of obesity, diabetes, heart disease and overall mortality and promotes a healthy complexion, increased energy, and overall lower weight.These minerals are thought to reduce blood pressure by releasing sodium out of the body and helping arteries dilate.A 2013 study published in the British Journal of Clinical Pharmacology, found that foods that are high in dietary nitrates, like Swiss chard, have multiple vascular benefits.These include reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines generated when grilling foods at a high temperature.In one study, beetroot juice, also high in dietary nitrates, improved performance by 2.8 percent over 11 seconds in a 4-kilometer (km) bicycle time trial. .

Lemon-Garlic Swiss Chard Salad

In fact, not only do I love preparing and eating this beautiful vegetable, it just so happens to be one of my favorite leafy greens that we grow here at Tumbleweed Farm.We get a lot of questions at the farmers market about cooking with chard and I thought this recipe would be a great one for folks to reference if they typically shy away from this leafy green.Dinner was simple and delicious and I hope you all love this swiss chard side dish as much as we do. .

Maple Swiss Chard Salad with Turkey

Upgrade your leftover holiday turkey with this Maple Swiss Chard Salad with apples and pecans.This 10-minute chard recipe is tossed in an irresistible maple dressing that will make you fall in love with this beautiful leafy green!This post may contain affiliate links.It has pecans (perhaps leftover from making pies or sweet potatoes), dried cranberries (that maybe you used for Thanksgiving salads or slaws), apples (from more pie), and of course — turkey!I don’t know about you, but I always crave lighter foods during the weekend after Thanksgiving.What is Rainbow Swiss Chard?I didn’t use the stems in this recipe, but you can if you want!Reasons to Love Swiss Chard Salad.You can also eat Swiss Chard stems.Other than that, you just need to chop up an apple and whisk together the dressing to pour over the chard, apples, dried cranberries, pecans, and turkey.More Swiss Chard Recipes.Maple Swiss Chard Salad with Turkey A sweet and earthy salad with delicious fall ingredients.Prep Time: 10 mins Total Time: 10 mins Servings: 6 people Calories: 346 kcal Author: Lizzie Streit, MS, RDN Equipment Mixing bowl Ingredients For the salad: ▢ 1 bunch rainbow chard - approximately 5 cups of chopped leaves.You can add the stems to the salad too, but I recommend chopping them into smaller pieces. .

Rainbow Chard Salad Recipe

Candied walnuts and cheese only add to the intrigue.Candied walnuts and cheese only add to the intrigue.▢ 2 tablespoons water.▢ 1 tablespoon fresh lemon juice.▢ 3 tablespoons extra-virgin olive oil Directions Prep the rainbow chard salad Bring a large pot of salted water to a boil and have a large rimmed baking sheet nearby.Add the chard stems to the boiling water and cook until almost tender but still a touch crisp, up to 3 minutes, depending on the thickness of the stems.Using a slotted spoon, transfer the chard stems to the baking sheet.Assemble the rainbow chard salad Arrange the chard leaves and stems on plates and dribble the vinaigrette over the top.(You can prep the chard and dressing in advance but keep all the components separate until just before serving.).If you make this recipe, snap a photo and hashtag it #LeitesCulinaria. .

Kale, Swiss Chard, Chicken, and Feta Salad Recipe

I followed the other reviews in cutting the amount of vinegar in half in the dressing and it came out perfectly.I added 1 tsp sugar, Craisins and toasted pine nuts.I had to add sugar to each bowl of my salad in order to get this down - way too much vinegar for me but I liked the recipe otherwise.My husband on the other hand loved this recipe and ended up eating majority of it!I like that this is a nice change from the usual romaine lettuce getting plenty of leafy greens..makes it for a hearty salad chock full of nutrients.We replaced the chicken with seitan since we don't eat meat and the raisins with Craisins.I did follow the advice of the other reviews and cut the vinegar in half but only after I tasted the exact recipe.The kale Swiss chard and feta tasted amazing with this dressing!!I didn't measure the dressing ingredients just put a tiny bit of each into a bowl and added enough greens for one salad.Greens fruit chicken or fish cheese a sweet and tangy vinaigrette and nuts all combined perfectly to make so many delicous salads! .

Swiss Chard: Nutrition, Benefits and How to Cook It

Although kale is often deemed the king of greens, Swiss chard is equally impressive in its wide array of nutritional benefits.Origin and Nutrition Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach ( 1 ).Consuming a diet high in the antioxidants found in Swiss chard may decrease your chances of developing certain chronic diseases.Summary Swiss chard is high in many antioxidants including beta-carotene and flavonoids, which may help prevent certain conditions like heart disease and lung cancer.Summary Swiss chard is high in fiber, an important nutrient that can help maintain weight, lower your risk of certain cancers and promote heart health.On the other hand, people who consume diets high in vitamin-K-rich foods have greater bone mineral density and lower rates of osteoporosis ( 20 ).Summary Swiss chard is an excellent source of vitamin K, a nutrient essential for proper blood clotting and skeletal health.Swiss chard is an excellent source of potassium, calcium and magnesium, minerals that help maintain healthy blood pressure ( 21 ).Many large studies indicate that people with a higher intake of green leafy vegetables like Swiss chard have a decreased risk of heart disease.One study in over 173,000 people linked every one-serving increment of leafy green vegetables per day to an 11% reduction in heart disease risk.Summary Swiss chard may help lower blood pressure and cholesterol, which may prevent heart disease.Consuming more fiber-rich vegetables like Swiss chard can improve symptoms in those with diabetes and insulin resistance and reduce the chances of these diseases occurring in the first place ( 28 ).Plus, Swiss chard is high in antioxidants, such as alpha-lipoic acid (ALA), which has been shown to reduce insulin resistance and improve diabetes-related complications, including nerve damage ( 29 ).Summary Swiss chard is high in fiber and antioxidants, which may improve blood sugar control and lower your risk of diabetes.Filling up on high-fiber vegetables like Swiss chard can increase fullness after meals, reducing your risk of snacking and overeating.In a study in 120 overweight adults, those who received twice the amount of vegetables than the control group experienced greater weight loss and hunger satisfaction ( 31 ).A review of 17 studies in over 560,000 participants noted that those with the highest intake of vegetables were 17% less likely to be overweight or obese ( 32 ).Summary Swiss chard is a mild green that can be used in a number of dishes, including salads, pastas and sides. .


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