This beautiful springtime salad makes a great side dish for grilled fish and chicken. Lightly sauté—almost steam— the chard to keep it on the crunchy side instead of braising it completely. This will keep the colour light and bright.
Warm Rainbow Chard and Berry Salad
Ingredients
- 1 large lemon
- 1 tsp (5 mL) honey or palm sugar
- 3 Tbsp (45 mL) extra-virgin olive oil
- 2 bunches rainbow chard (about 1 lb/450 g), washed
- 1 Tbsp (15 mL) butter
- 1 Tbsp (15 mL) extra-virgin olive oil
- 4 garlic cloves, minced
- 1 shallot, minced
- 1 Tbsp (15 mL) red wine vinegar
- Pinches of sea salt (optional)
- 1 1/2 cups (350 mL) small strawberries, whole or cut in half, or raspberries
- 398 mL (14 oz) can cannellini beans or butter beans, drained and rinsed
- 1/2 cup (125 mL) pepitas (optional)
Nutrition
Per serving:
- calories195
- protein6g
- fat11g
- saturated fat3g
- trans fat0g
- carbohydrates19g
- sugars3g
- fibre7g
- sodium317mg
Directions
01
For dressing, finely grate 1 1/2 tsp (7 mL) peel from lemon and squeeze out 1/4 cup (60 mL) juice into bowl. Whisk in honey, then olive oil. Set aside.
02
Strip leaves from chard stems. Coarsely chop leaves and cut stems on the angle.
03
Heat butter and olive oil in large, wide skillet set over medium heat. Add garlic and shallot. Sauteu0301 until soft, about 5 minutes.
04
Add chard ribs; cover and cook for 1 to 2 minutes. Working in batches, add chard leaves and stir just until wilted. Stir in vinegar and season with salt, if using. Remove from heat and gently fold in berries and beans. Drizzle with vinaigrette and sprinkle with pepitas, if using.
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.