Swiss Chard and Blueberry Salad

Hi! Today I had fun cooking with Swiss chard that my husband grew on our front-yard.

Swiss chard is a highly nutritious vegetable. The dark green color of its leaves and its multicolored stalks and veins show the range of phytonutrients.  Phytonutrients are a source of antioxidant, anti-inflammatory, and whole body benefits.

Additionally Swiss chard is packed with vitamins and minerals. A serving of one cup provides (1):

  • Vitamin K:  374% VD
  • Vitamin A: 44% VD
  • Vitamin C: 18% VD
  • Magnesium: 7% VD
  • Manganese: 7% VD
  • Potassium: 4% VD

I made the salad using the leaves. The stalks can also be cooked and provide great nutritional value. They can be chopped in a salad, used in smoothies or vegetable stock, pickled or roasted as if they were asparagus.

As if the antioxidants from the Swiss chard were not enough for this salad, I added some blueberries, one of the most powerful antioxidant foods! I also incorporated seeds. I tried to use seeds as much as  I can, since they are an excellent source of good fats and minerals, and I also like the earthy flavor and the crunch 🙂

This salad is very easy to fix and It tastes delicious. Enjoy!

Swiss Chard Salad

Swiss Chard and Blueberry Salad

Ingredients (Serves 2)

  • 1 cup (3 oz) Swiss chart
  • 1/4 (2 oz) red onion, finely sliced
  • 1/2 cup (3 oz) Blueberries
  • 2 Tbsp seeds (I used sunflower and pumpkin)
  • 2 Tbsp Gorgonzola or feta cheese

For the dressing

  • 2 Tbsp Olive oil
  • Juice of 1 lime
  • 1 Tbsp honey
  • 1 tsp Dijon Mustard
  • 1/4 tsp salt

Steps

Mix all the ingredients for the dressing.

Place all the ingredients for the salad in a bowl. Before serving add the dressing and mix.

 

 

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