Last weekend, I had the great pleasure of visiting Bastyr University, one of the pioneers of natural medicine and whole foods nutrition. Lesley Jones, a candidate for Bastyr’s B.S. in Nutrition and Culinary Arts, demoed this original recipe in the “Nutrition Kitchen.” Making use of seasonal ingredients, Lesley has created a tasty and simple winter salad full of protein, fiber, and vibrant colors.
Just a quick hit this week to share what is sure to become your favorite way to eat winter greens. Enjoy!
Wilted Chard and Wild Rice Salad
Ingredients:
2-1/2 cups water, lightly salted
1 cup wild rice, uncooked
1 bunch rainbow chard, washed
1 large granny smith apple, cubed
1 large pink lady apple, cubed
1/2 cup raw sunflower seeds
1/4 cup golden balsamic vinegar
1/4 cup extra virgin olive oil
1 teaspoon sea salt
1 teaspoon ground black pepper
Directions:
To cook the wild rice, bring 2-1/2 cups lightly salted water to a boil in a medium-sized saucepan. Add rice, bring back to a full boil, then cover and reduce heat to simmer. Cook covered for about 60 to 65 minutes. When finished cooking, the rice should appear split with the white center exposed. While rice is cooking, prepare the chard greens.
To prepare chard greens, remove the tough stems and ribs. Chiffonade the greens (ie, cut into thin ribbons) and very thinly slice a few of the stems, then add both to a large bowl and mix in the cubed apples. Cover with the hot wild rice and allow rice to cool, slightly wilting the greens. Mix in sunflower seeds.
To prepare vinaigrette, whisk together vinegar, oil, salt, and pepper. Toss with chard greens, wild rice, apples, and sunflower seeds. Serve salad at room temperature.
Makes 4 – 6 servings.
Recipe © 2012, Lesley Jones.
xo,
