Swiss Chard Orange Salad
with Blue Cheese and Walnuts
(2 votes)
(2 votes)
Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
364
calories
Calories
Healthy, because
Even smarter
Nutritional values
This salad is filled to the brim with nutrition. The vegetables provide plenty of fiber and vitamins, while the oranges provide vitamin C, which is extremely beneficial for immunity, and the blue cheese provides calcium and healthy fats.
If blue cheese is too sharp for you, you can always use goat's cheese.
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 364 kcal | (17 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 1.2 μg | (2 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 107 mg | (113 %) | ||
| Potassium | 606 mg | (15 %) | ||
| Calcium | 365 mg | (37 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 handfuls baby Swiss chard (or substitute baby spinach)
- 4 Oranges
- 1 Tbsp black peppercorns
- 1 Tbsp apple cider vinegar
- 2 Tbsps Walnut oil
- salt
- 2 ozs Walnut
- 6 ozs Blue cheese
Preparation steps
1.
Rinse swiss chard, trim, spin dry and arrange on four large plates. Peel oranges with a sharp knife, so that all white skin is also removed. Cut the oranges crosswise into thin slices and place on swiss chard.
2.
Finely grind peppercorns in a mortar. Add vinegar and oil, mix and season with salt.
3.
Chop walnuts. Crumble blue cheese. Drizzle with pepper dressing and serve sprinkled with walnuts and cheese.
