Friday's Fixin's: Swiss Chard and Walnut Salad

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Kale Salad, Cook for Your Life, TheSilverPen.com

Today’s recipe comes from Cook For Your Life, a Silver Lined website whose mission is “to improve the health of people touched by cancer by giving them the practical knowledge, tools, and inspiration to cook their way through treatment and into a healthy survivorship.” I have written about the wonderful organization before and continue to find the yummiest recipes there!

Today, I’m going to share an amazing chard and walnut salad recipe from Cook For Your Life. I love swiss chard because it is FULL of healthy Silver Linings!  It is an excellent source of vitamins C, E, and K, carotenes, chlorophyll, and fiber. It is also an terrific source of several minerals including potassium, magnesium, iron, and manganese. It is one of the most powerful anti-cancer foods thanks to its combination of phytochemicals, chlorophyll, other plant pigments, and soluble fiber. Additionally, the generous amount of vitamin K that is contained in Swiss chard, is especially beneficial in the maintenance of bone health.

The other special ingredient in this recipe, walnuts are also a really wonderful Silver Lining because they are chock-a-block full of Omega-3s (the essential fatty acids that our bodies need to function normally).  They are especially helpful in reducing inflammation throughout the body.

Oh, and the salad is beautiful to look at and cooks very quickly. I hope that you enjoy this recipe as much as we are!

Wilted Chard Salad with Walnuts

from Cook For Your Life

Ingredients:

  • 1 tablespoon olive oil
  • ½ medium onion, chopped
  • 1 rib celery, finely diced
  • Salt, to taste
  • ¾-pound Swiss chard, washed, leaves stripped, stems reserved
  • 5 cloves garlic, minced (I used 3 cloves and found that to be plenty!)
  • 1 teaspoon cider vinegar
  • ¾ cup chopped walnuts

Instructions:

  1. Roughly chop the chard leaves. Set aside. Dice the chard stems. Set aside in a separate bowl.
  2. In a wide skillet over medium heat, heat the olive oil. Add the onions, celery, and some salt and cook until caramelized, about 10 minutes, stirring occasionally.
  3. Add the diced Swiss chard stems and the garlic and cook for 5 minutes, stirring occasionally.
  4. Turn the heat up to medium-high and add the Swiss chard leaves, vinegar, chopped walnuts and a little salt. Cook, stirring, until the leaves have wilted, about 3 minutes. Taste for seasonings, then serve warm or at room temperature.

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