Nutrient wise swiss chard is an excellent source of vitamin C, vitamin E, vitamin A (in the form of beta-carotene) and the mineral manganese, and a good source of the mineral zinc. Swiss chard is also high in antioxidants including phytonutrient antioxidants, phytonutrient antioxidants in chard also act as anti-inflammatory agents. Inflammation is important to help offset because chronic low level inflammation (especially when coupled with excessive oxidative stress) has repeatedly been shown to increase our risk of obesity, atherosclerosis, type 2 diabetes, high blood pressure, and several forms of arthritis. So foods such as swiss chard with antioxidant enzymes are beneficial to incorporate into your diet regularly.
I wanted to try chard as the all star and raw in this recipe. I thought I'd also add a few other ingredients to brighten up the flavour. Because no matter how good for you something is nutritionally, if it doesn't taste good you won't enjoy eating it.
Swiss Chard Salad
Prep Time: 30 min
Ingredients (Serves 4)
- 1 bunch swiss chard trimmed,washed and finely chopped
- 3-4 green onions finely chopped
- 1/4 cup artichoke hearts roughly chopped
- 1/4 cup shredded mozzarella cheese
- 2 tablespoons olive oil
- 2 tablespoons sun dried tomatoes chopped
- 2 teaspoons honey
- 2 teaspoons apple cider vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon dried orgegano
- 1/2 teaspoon sea salt
- 1/2 teaspoon fresh ground pepper
Add dressing ingredients to a jar, shake until well combined. Let sit for 20 minutes to allow flavours to combine. Mix salad ingredients together. Shake dressing again to mix ingredients. Pour over salad and toss.
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