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