A healthy recipe from our partners at Morris Hospital and Healthcare Centers

Serves: 4
Ready In: 20 Minutes

Step One:  Make the dressing

• 2 Tbsp apple cider vinegar
• 1 Tbsp pure maple syrup
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1/8 tsp ground coriander(or dried cilantro)
• 1/8 tsp cayenne red pepper
• 1/8 tsp turmeric
• 1/2 tsp orange zest (grated orange peel)

Step Two: Make the salad

• 1 bunch swiss chard(or kale, sliced into strips or ribbons)
• 1/3 cup pomegranate seeds(seeds from one medium    pomegranate – see quick tip)
• 3/4 cup red seedless grapes(sliced)
• 2 mandarin oranges(peeled and sliced)
• 1 small white onion(diced, about 1/2 cup)
• 1/2 cup chopped pecans(or walnuts, toasted if desired)
• 2 Tbsp dried cranberries(or raisins)
• 1 apple (chopped)

Place in a bowl or mason jar and stir or shake to combine ingredients.  Set aside.

Step Three: Serve and Enjoy!

Quick Tips

If you have never seeded a pomegranate before, don’t be intimidated!  The easiest way we have found is to first fill a bowl with cool water and then cut the pomegranate in half.  One at a time, place the pomegranate half in the water and pry the seeds out.  The water helps the white pulp float to the top which makes it easier to separate the seeds out.  See our coaching tip for more on pomegranates!  

Toasting nuts can really add tremendous flavor to your salads, and it is so easy!  Add nuts to a small dry skillet over medium heat.  Cook for 2-3 minutes, stirring frequently, until toasted and fragrant.  Then, let cool slightly before adding to the salad.

If you really want to impress your guests you can add a toast star topper on your salad.  Simply toast a piece of whole wheat bread and then use a star cookie cutter to make the festive star shape!

NUTRITION INFORMATION FOR ONE SERVING

Calories: 215, Fat: 10.5 g, Saturated Fat: 0.9 g, Total Carbohydrate: 32 g, Fiber: 6 g, Sugars: 22 g, Protein: 3 g, Sodium: 275 mg