I think I have a favorite salad for each leafy green. This is my favorite salad recipe using Swiss chard. I think it’s my prettiest salad, and one of the best parts – the salad dressing I use doesn’t have oil.
Like I’ve said in other posts, I like getting my healthy fats in other ways than oil. Sometimes oil is necessary but especially in the winter time, I don’t know about you, but I have no problem getting my daily amount of fat for the day! I usually have this salad along with other things that have fat in it to balance it out. For this salad in particular, you won’t miss the oil. Use your fat choices for the butter on your potatoes. : )
Make sure to chop up your Swiss chard. They can be huge leaves and hard to eat and the rest of the chopped ingredients can get lost. I usually tear the leaf from the stem. Roll the leaf and slice it into ribbons (chiffonade cut) and then chop it again if needed. It makes it so much easier to eat and everything is usually mixed evenly.
Just like other leafy greens, it’s high in vitamins, minerals, and fiber.
- Vitamin K – bone density
- Vitamin C – immune health
- Magnesium – regulates nerve function, glucose, and blood pressure
- Potassium – blood pressure
- Iron – blood oxygen level
- Good source of fiber
It’s main health benefits come from the anti-oxidants that are contained in it. Plus it adds a crunch to the salad!
- High in antioxidants
- Healthy Blood Pressure
- Lowers LDL cholesterol
Swiss Chard & Pomegranate Salad with No Oil Dressing
– 1 bunch of rainbow Swiss chard, sliced into ribbons and then halved
– pomegranate seeds from 1 pomegranate (1/3-1/2 cup)
– 2 clementines, peeled and chopped
– 1/2 red onion, chopped
– 1 small tart apple (honey crisp or green apple works well), chopped
– 2 tbsp ACV (apple cider vinegar)
– 1 tbsp agave or honey
– 1/8 tsp coriander
– pinch of paprika
– salt and pepper to taste
– small squeeze of orange juice, 2 tbsp worth
- Toss all chopped ingredients for the salad together. If the pieces are about the same size everything will be mixed evenly and not all the chopped goodies will find it’s way to the bottom of the salad.
- Whisk together dressing in a small bowl. Toss together with salad right before serving. Note: With the dressing it will last a few hours before starting to wilt. Swiss chard take a little bit before it starts getting too soggy. But to make sure, wait until a few minutes before serving before adding the dressing.
59 calories | 0.3 g total fat | 0.06 unsaturated fats | 0.04 g saturated | 0 g trans fats | 0 mg cholesterol | 53 mg sodium | 14.6 g carbohydrates | 2.2 g fiber | 11 g sugar | 1 g protein | 64% Vitamin A | 31% Vitamin C | 225% Vitamin K