Chard and Broccoli Salad with Buttermilk Dressing
Chard and broccoli salad with buttermilk dressing - Crisp mix with lots of flavor
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
Salad ingredients contain plenty of vitamin C, which can activate the circulation, and lots of fiber, which can curb hunger. The dressing made from buttermilk and yogurt provides calcium: If there is a deficiency of this mineral, our fat burning does not work properly and we have a harder time losing weight. In addition, calcium strengthens our bones and teeth.
If you like, you can also replace the chard with other green baby lettuce such as spinach. Instead of the sunflower seeds try pumpkin seeds or any nuts (walnut kernels or almonds).
(Percentage of daily recommendation)
| Calorie | 197 cal. | (9 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 138 μg | (230 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 581 mg | (15 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 688 mg |
Ingredients
- Ingredients
- 1 ¾ ozs Sunflower seed
- 10 ozs Broccoli
- salt
- 3 ozs young Swiss chard
- 2 mint
- 9 ozs red Apple
- ½ lemon (juice)
- 3 ½ ozs Buttermilk
- 1 ¼ ozs Yogurt (low-fat) (2 TBSP.)
- 1 Tbsp apple cider vinegar
- 1 tsp sharp Mustard
- peppers
- 3 tsps olive oil
- 1 tsp honey
Preparation steps
Toast sunflower seeds in a hot pan without fat over medium heat for 3 minutes; set aside. Clean broccoli, wash, divide into small florets and cook in boiling salted water for about 2 minutes; then rinse and drain. Clean chard, wash, remove coarse stems, cut leaves into fine strips and cook in boiling salted water for 3-4 minutes; drain and let drain.
Wash mint, shake dry and pluck off leaves. Wash the apple, quarter, core, cut into fine sticks and mix with the lemon juice.
Whisk buttermilk with yogurt, vinegar, mustard, salt, pepper, oil and honey. Mix chard strips, broccoli, apple, and 2⁄3 of the mint and divide among plates. Pour buttermilk dressing over, sprinkle sunflower seeds and garnish salad with remaining mint leaves.
