Rainbow Chard Slaw

Gluten Free
Dairy Free
Health score
32%
Rainbow Chard Slaw
45 min.
8
165kcal

Suggestions


Are you looking for a vibrant and nutritious side dish that will elevate your dining experience? Look no further than Rainbow Chard Slaw! This delightful recipe boasts a stunning array of colors and flavors, making it not just a feast for the eyes, but also a wholesome addition to any meal. With a unique blend of ingredients, including tender Swiss chard, crunchy purple cabbage, and zesty carrots, this slaw is both gluten-free and dairy-free, catering to various dietary preferences.

What sets this slaw apart is the delightful combination of herbs and spices—think aromatic allspice, warming cinnamon, and nutmeg. These flavors are perfectly balanced with a tangy dressing made from macadamia-nut oil or olive oil, giving it a distinctive twist that you won’t find in your standard coleslaw. Topped with nutrient-dense hemp seeds and sweetened dried blueberries, each bite is a burst of taste and texture that will have everyone coming back for seconds.

Not only is Rainbow Chard Slaw a crowd-pleaser, but it’s also incredibly easy to prepare! With just a little bit of prep time and a short chilling period, the flavors have a chance to meld and develop, resulting in a dish that tastes even better the next day. Whether served at a summer barbecue, holiday gathering, or a casual dinner, this slaw is sure to impress your family and friends while supporting a healthy lifestyle!

Ingredients

  • 0.5 teaspoon allspice 
  • tablespoon apple cider vinegar 
  • 0.3 teaspoon pepper black
  • 0.5 cup blueberries dried unsweetened
  • 0.3 cup carrots shredded
  • 0.3 teaspoon cinnamon 
  • tablespoon basil dried fresh chopped
  • 0.3 cup hemp seeds raw
  • 0.3 teaspoon nutmeg 
  • 0.3 cup macadamia nuts (macadamia-nut oil gives this salad a unique flavor)
  • tablespoon oregano dried fresh finely chopped
  • cup cabbage shredded
  • 0.3 teaspoon sea salt 
  • 0.5 cup slivered almonds raw chopped for 4 to 6 hours, time permitting (I like to soak them )
  • cups swiss chard shredded finely chopped
  • tablespoon veganaise 
  • teaspoons powdered xylitol 

Equipment

  • bowl
  • whisk
  • mixing bowl

Directions

  1. Combine chard, cabbage, carrot, and nuts in a large bowl.
  2. In a small mixing bowl, combine oil, vinegar, Vegenaise, allspice, cinnamon, nutmeg, oregano, basil, pepper, salt, and sweetener.
  3. Whisk until mixture is blended well.
  4. Toss with salad mix.
  5. Allow salad to refrigerate for 30 minutes prior to serving, if possible, so flavors can marry. (This salad actually tastes better the following day, after the flavors marry and the chard has a chance to absorb some of the dressing.)
  6. Top with hemp seeds and dried blueberries.
  7. NUTRITIONAL INFORMATION PER SERVING: 236 calories, 23g protein, 10.2g carbohydrates,2.9g fiber, 4.4g sugar,12g fat, 1.4g saturated fat, 49mg cholesterol, 153mg sodium
  8. The Omni Diet
  9. Reprinted with permission from The Omni Diet: The Revolutionary 70% Plant + 30% Protein Program to Lose Weight, Reverse Disease, Fight Inflammation, and Change Your Life Forever by Tana Amen, B.S.N., R.N. Copyright © 2013 by Tana Amen, B.S.N., R.N. Published by St. Martin's Press.

Nutrition Facts

Calories165kcal
Protein11.56%
Fat57.05%
Carbs31.39%

Properties

Glycemic Index
38.17
Glycemic Load
0.54
Inflammation Score
-9
Nutrition Score
12.62391303674%

Flavonoids

Cyanidin
23.51mg
Delphinidin
0.01mg
Catechin
0.29mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.18mg
Kaempferol
0.82mg
Myricetin
0.44mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:164.74kcal
8.24%
Fat:10.87g
16.72%
Saturated Fat:1.12g
7.01%
Carbohydrates:13.45g
4.48%
Net Carbohydrates:9.21g
3.35%
Sugar:6.56g
7.29%
Cholesterol:0mg
0%
Sodium:120.71mg
5.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.96g
9.91%
Vitamin K:129.41µg
123.25%
Vitamin A:1666.11IU
33.32%
Manganese:0.52mg
25.94%
Fiber:3.75g
14.98%
Vitamin E:2.21mg
14.76%
Iron:2.5mg
13.91%
Vitamin C:10.75mg
13.03%
Phosphorus:124.33mg
12.43%
Magnesium:42.63mg
10.66%
Vitamin B2:0.13mg
7.53%
Potassium:255.92mg
7.31%
Copper:0.15mg
7.3%
Calcium:71.82mg
7.18%
Vitamin B1:0.1mg
6.94%
Vitamin B6:0.08mg
3.84%
Vitamin B3:0.7mg
3.5%
Folate:11.22µg
2.81%
Zinc:0.41mg
2.7%
Vitamin B5:0.12mg
1.25%
Source:Epicurious