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. .
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.Just one cup provides over three times the recommended daily allowance of vitamin K.A cup of Swiss chard provides 44 percent of the daily allowance of vitamin A and 18 percent of the recommended amount of vitamin C.People whose diets are low in the minerals calcium, magnesium, and potassium are more likely to have high blood pressure.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.Swiss chard contains an antioxidant known as alpha-lipoic acid.This has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.Dietary nitrates have been shown to improve muscle oxygenation during exercise.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. .
Mediterranean Chard Salad
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.Finish your Mediterranean Chard Salad with crumbled goat cheese, crunchy pepitas or silvered almonds and fresh sprouts.– cups shredded baby or young chard, cut or torn into small pieces 1 red pepper – thinly sliced.avocado– sliced ¼ cup kalamata olives– optional.kalamata olives– optional 1 cup cooked chickpeas ( optional).optional crumbled goat cheese or feta Lemony Dressing: 2 tablespoon fresh lemon juice.extra-virgin olive oil Kosher salt and freshly ground pepper to taste Instructions Place all the salad ingredients in a large bowl ( Either in separate ingredients into small piles over the greens, or toss all.Whisk dressing ingredients together in a small bowl.Keywords: chard salad, chard salad recipes, how to make salad with chard, mediterranean chard salad, chard recipes,. .
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? .
Rainbow Chard Salad Recipe
It’s for those times when you find yourself staring down a garden glut of chard (or perhaps you got a little carried away at the farmer’s market) and are running out of ideas for how to put it all to good use.The combination of cooked chard, creamy dressing, and candied walnuts is so ridiculously delicious, you’ll instantly remember why you enthusiastically planted (or bought) so much in the first place.–Angie Zoobkoff Rainbow Chard Salad Quick Glance.30 M Serves 4 Print Recipe Ingredients US Metric For the rainbow chard salad.1 pound tender young rainbow chard , stems cut into 2-inch (5-cm) lengths and leaves left whole.Add the chard leaves to the boiling water and cook, stirring occasionally, until just barely wilted, 30 to 60 seconds.Transfer the cooked leaves to a large colander, drain, and then lightly press out any water with paper towels.Spread the chard on the prepared baking sheet, pat dry again, and let cool completely.Bring the mixture to a simmer and cook, shaking the pan occasionally, until the nuts have caramelized and all the liquid has evaporated, about 4 minutes.Make the dressing In a mini food processor or with an immersion blender, puree the egg yolk with the vinegar, lemon juice, mustard, and garlic.Garnish with the candied walnuts, and, if using, the cheese and radish sprouts or chervil sprigs or microgreens. .
Fresh Swiss Chard Salad with Goat Cheese Dressing
This Fresh Swiss Chard Salad is my favourite summer salad featuring garden fresh green swiss chard, blueberries, strawberries, nuts and a tangy and delicious honey goat cheese dressing.Made completely gluten free, vegetarian friendly and just so… good.The only things that might make those greens + berries + nuts any better is with a sweet and tangy Honey Goat Cheese Dressing made from scratch!Sometimes I can’t get over how good greens + fruit + cheese tastes in salad form.Side Note: Walnuts and I have this complicated, weird, phase-y relationship.After spinach, chard is my favourite leafy green.It’s a little sweet, a little tangy and really makes the greens and berries good friends. .
Lemon-Garlic Swiss Chard Salad
It’s great stirred into stews, pasta, drizzle with olive oil and lemon juice, or simply made into pesto (greens only).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.We served this salad alongside some beautiful lamb chops that we got at the farmers market from our good friends at Sakura Ridge down in Hood River. .