Published: · Modified: by Faith · This post may contain affiliate links · 14 Comments
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This Apple Walnut Rainbow Swiss Chard Salad Recipe features sweet crisp apples, crunchy toasted walnuts, and colorful rainbow Swiss chard dressed with a honey apple vinaigrette.
I swear, if you hop backwards 11 times facing the sunset every Sunday, you won’t be sick all week!, a friend told me. Hmm…I guess I can see how that would work, I replied with a smile on my face. (Not so much, really, but who am I to judge?)
Anyway, I also have my own ideas on how to avoid colds and flus during cold and flu season. I try not to skip workouts (because they clean out my lungs), I religiously take a vitamin C pill every day, and I drink plenty of water.
I’ve heard at least 100 different remedies for either preventing or curing sickness, some sillier than others, but most likely very few (if any) of which are effective (of course other than the placebo effect). But something that most of us can probably agree on is the importance of eating fresh fruits and vegetables; in particular, eating the rainbow.
Raise your hand if you remember the last time you had Swiss chard. No worries, me neither, at least until I made this salad!
In This Article
Rainbow Swiss Chard Salad Recipe
This Apple Walnut Rainbow Swiss Chard Salad is really easy to make and comes together quickly. Despite using just a few simple ingredients, it packs a serious punch of flavor, not to mention nutrition.
Take that, cold and flu season!
Can Swiss Chard be Eaten Raw?
Yes! You can eat Swiss chard raw or cooked. Note that when you cook Swiss chard, it will cook down a lot the same way that other greens will, such as kale and spinach.
Do You Eat Swiss Chard Stems?
Yes! Swiss chard stems are fully edible. Note that if you're cooking Swiss chard, the stems take a little bit longer to cook than the leaves.
What Does Swiss Chard Taste Like?
I find that the leaves taste similar to beet greens and the stems taste similar to bok choy stems. The greens can have a touch of bitterness, but not in an unpleasant way.
Is Swiss Chard Keto-Friendly?
Yes, Swiss chard is a great keto-friendly vegetable!
Swiss Chard Nutrition Information
According to the USDA Food Database, 1 cup (36g) of raw Swiss chard has the following nutrition information:
- 6.84 kcals
- .65g protein
- 0.7g fat
- 1.35g carbohydrates
- .58g fiber
- .77g net carbs
More Healthy Leafy Green Salad Recipes to Try:
- Kale Salad with Red Pear and Candied Almonds
- Winter Salad in a Jar
- Spinach Strawberry Salad
- Easy Green Salad
- Harvest Kale Salad with Roasted Acorn Squash, Toasted Hazelnuts, and Apple Cinnamon Vinaigrette
Did you make this recipe? Please rate it and leave a comment below because I love hearing from you! You can also tag @anediblemosaic on social media. To stay up-to-date FOLLOW ME on Instagram, Twitter, and Facebook. Xoxo, Faith
Apple Walnut Rainbow Swiss Chard Salad
By: Faith Gorsky
This Apple Walnut Rainbow Swiss Chard Salad Recipe features sweet crisp apples, crunchy toasted walnuts, and colorful rainbow Swiss chard dressed with a honey apple vinaigrette.
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Prep Time 20 minutes mins
Servings 6 servings
Calories 173 kcal
Ingredients
Dressing:
- ½ tablespoon honey
- 2 tablespoons apple cider vinegar
- 3 tablespoons olive oil
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
Salad:
- 4 cups Swiss chard thinly sliced
- 2 medium apples washed, cored, and thinly sliced
- 1 large rib celery thinly sliced
- ½ small onion thinly sliced (or 4 scallions, thinly sliced)
- ½ cup walnuts toasted and coarsely chopped
Instructions
Whisk together all ingredients for the dressing in a large bowl.
Toss in all salad ingredients except the walnuts.
Transfer the salad to a serving bowl, sprinkle the walnuts on top, and serve.
Faith's Tips
- Net Carbs: 10g per serving
- Low Carb Version: Omit the honey in the dressing and use 5 drops liquid stevia instead.
- Make this salad your own by changing out the greens and the fruit for whatever you like. For example, kale + pear is another favorite of mine.
Nutrition
Nutrition Facts
Apple Walnut Rainbow Swiss Chard Salad
Amount Per Serving
Calories 173Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Sodium 155mg7%
Potassium 230mg7%
Carbohydrates 13g4%
Fiber 3g13%
Sugar 9g10%
Protein 2g4%
Vitamin A 1531IU31%
Vitamin C 11mg13%
Calcium 30mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Rainbow Swiss Chard Salad, Swiss Chard Salad, Swiss Chard Salad Recipe
Tried this recipe?Let me know how it was!
This post was first published on An Edible Mosaic on February 12, 2014. I updated it with more information on February 5, 2020.
Disclosure: This post contains Amazon affiliate links to products I believe in, which means that even though it doesn’t cost you anything extra, I will receive a small amount of money from the sale of these items. Thank you for helping to support An Edible Mosaic!
