Friday, 11 September 2015

Fun Food Friday - Swiss Chard Salad

Ok, so swiss chard salad may not exactly sound fun but I think this recipe makes it pretty lively.  I've received yet another bunch of swiss chard in my veggie box this week and wanted to try something different.  Swiss chard is one of those greens that can transform itself into many different flavours and textures.  It can be steamed similar to spinach, the stems cut out and used as a wrap, added to soups and stews.  

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

by Denise Boyd Dunlop
Prep Time: 30 min
Ingredients (Serves 4)
    For the Salad
    • 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
    For the Dressing
    • 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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