Swiss chard salad with pomegranate

Makes 4 servings

Calories per serving: approx. 135

protein per serving: approx. 2 g

fat per serving: approx. 8 g

carbohydrates per serving: approx. 14 g

Preparation time: approx. 10 minutes

Degree of difficulty: easy

Ingredients:

 

• 1 red onion
• 250 g Swiss chard
• 100 g flat-leaf parsley
• 150 g carrots
• 2 tablespoons oil
• 2 tablespoons orange juice
• 1 teaspoon vinegar
• salt
• pepper
• 2 pomegranates

 

Preparation Swiss chard salad with pomegranate

 

1. Cut the onion in half and then cut into fine rings. Clean the chard and parsley and chop them up to size. Grate the carrots. Mix everything in a large bowl.

 

2. Mix orange juice, vinegar and oil with salt and pepper. Marinate the chard salad with it.

 

3. Halve the pomegranates and scrape out the stones. Pour over the salad and serve immediately.

 

Good to know:

 

Carrots  contain beta carotene and the protective substance falcarinol. These protect the cells and can even improve the texture of the skin.

 

Swiss chard  provides energy for your muscles and is effective at draining water. Chlorophyll supports the transport of oxygen in the cells and neutralizes free radicals.

 

Pomegranate seeds  contain a lot of vitamin C, which stimulates the immune system and fat metabolism. They have a slight anti-inflammatory effect. Plant dyes protect the cells and stimulate the transport of oxygen. The effect: You feel in a good mood, alert and fit, the metabolism is activated and the calorie consumption can increase as a result. Especially before exercising, when you're feeling tired or stressed, a serving of pomegranate seeds can work wonders.  Parsley  has a highly concentrated nutrient mix of vitamins and minerals. Chlorophyll counteracts unpleasant body odor and also ensures performance and a good mood. Parsley is very dehydrating and detoxifying.   

 

Red onions  contain many antioxidants, such as the flavonoid quercetin and the polyphenol anthocyanin. These prevent the oxidation of fatty acids in the cells. This reduces, among other things, chronic inflammatory processes and long-term damage to the DNA. The sulfur compounds (sulfides) found in onions prevent bacteria from growing. This is particularly helpful in protecting against stomach cancer. Because in the stomach bacteria can cause nitrate in food to be converted into nitrite. Nitrite, in turn, can form carcinogenic nitrosamines. The sulfur compounds in the onion can kill the bacteria involved and stop this chain reaction. The protective sulphides are not destroyed when heated, so that even people with sensitive stomachs who can only eat onions well cooked benefit from them. Especially important for those who want to lose weight: onions keep you full and detoxify for a long time.