Chopped Chard Salad (Red, White and Blue for the Fourth of July!)

The Fourth of July is right around the corner. If you’re looking for something to take to a cookout, here is a deliciously appropriate red, white and blue salad. Crisp lettuce, slightly bitter chard, sweet berries and crunchy pepitas are tossed in a honey-laced lemony dressing. Fresh flavors that pop!

People love it when this kind of dish hits the table – something light and simple to break up the indulgences.

The Elements

Swiss chard is a good source of vitamins K, A and C as well as iodine. Unlike many other dark leafy greens, chard is not goitrogenic, so those with thyroid issues can eat it raw without worry. It does however contain a good amount of oxalic acid, so those at risk for developing calcium-oxalate kidney stones should take it easy.

Anthocyanin-rich blueberriesprotect against oxidative stress in the brain, and have been shown to reduce the risk of developing hypertension for those who eat on average a cup each week.1

Pumpkin Seedsare a fantastic source of zinc which boosts immunity and can help keep that warm weather cold away! And studies show that pumpkin seeds may be beneficial in the treatment of benign prostatic hyperplasia (enlarged prostrate).2


Mix and match the 6 cups of greens. Add chopped chicken and a little goat cheese or feta to make it a meal!

Serves 8 as a side

  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons fresh lemon juice
  • 1 teaspoons raw honey
  • scant ¼ teaspoon salt
  • pepper, to taste
  • 1 tablespoon fresh herbs (such as basil and parsley), minced
  • 4 cups romaine lettuce, chopped into bite-sized pieces
  • 2 cups red Swiss chard, chopped into bite-sized pieces (keep some of the red ribs for color)
  • ½ cup fresh blueberries
  • ¼ cup pepitas

Whisk the oil, lemon juice, honey, salt and pepper in the bottom of a large mixing bowl until the salt is incorporated. Stir in the herbs.

Add the greens and most of the blueberries and pepitas (leave out a few of the chopped white lettuce and red chard ribs, blueberries, and pepitas to top the salad at the end). Gently toss together the ingredients until evenly coated with dressing. Sprinkle on the remaining toppings and serve.

Have a healthy happy Fourth!