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Swiss Chard Beet Salad with Homemade Lemon Apple Cider Vinaigrette

What does being healthy look like to you? I want you to think about this question for sometime, maybe writing it down to go back to it quickly. Being healthy is more than the number on the scale, the new fad diet, or running a marathon. Being healthy is different for everyone. I want you to think about health as a whole: from your relationships, financial status, sleep, emotions, physical activity, habits, career, home environment, social life, spirituality, education, and nutrition. Take a few sections and dissect them in your life— are you doing well in that area? or do you need to work on a specific area?

I had a client today and the number on the scale was not his ideal. But he said, “I feel much more energized and feel great.” I love when my clients start feeling great, even if the scale doesn’t move! Life is much more than a number on the scale and I want my clients to realize that and not get stuck with a number. More times than none, I want to throw the scale away. The number does not define who you are or your health (for the most part). The number is important for insurance reimbursement, so they want us to do it. But, to be honest, the scale was never my friend personally. I always used my clothes to see how I was doing with my health, along with reviewing many other areas on the list.

Finding ways to improve your all around health takes time, but I encourage you to work on one area that needs some improvement. It will be worth it!

Also, trying out new fresh produce will also be good for your health!

June Jersey Produce:

  • Swiss chard
  • beets
  • zucchini
  • strawberries
  • peas
  • rhubarb
  • radishes
  • cucumbers
  • pickles
  • herbs
  • asparagus

I often have spring mix, iceberg, or spinach in my salads. This time around, I tried swiss chard for this salad. Swiss chard is a beautiful leafy green. It has these red lines that look like veins going through our own bodies, which is pretty cool since it is high in Vitamin K. Vitamin K helps with blood clotting- meaning if you get a cut, you don’t bleed forever, your blood will naturally clot to stop the bleeding. Here is more nutrition on swiss chard:

Swiss Chard Beet Salad with Homemade Lemon Apple Cider Vinaigrette

Recipe by bittnutritionCourse: Dinner, Healthy Tips


Prep time


Cooking timeminutes




  • 4 cups Swiss chard (Duffield’s Farm), chopped

  • 1/4 cup sunflower seeds

  • 1 large (or 2 small) beets, roasted or boiled, chopped

  • Ingredients for dressing
  • ¼ cup olive oil

  • ¼ cup apple cider vinegar

  • 2 tbsp fresh lemon juice

  • 1 garlic clove, minced

  • 3 tbsp fresh parsley

  • 1 tbsp honey


  • Prepare salad, drizzle with salad dressing.
  • Enjoy!

Swiss Chard Nutrition

  • Vit K: blood clotting, bone healthy, improves calcium absorption
  • Vit A: improve immune system, anti-inflammatory, improve cell communication, vision health
  • Flavonoid vitexin: anti- inflammatory/-cancer/-oxidant
  • Phytonutrient betalain pigment from the color of the stalks: anti- inflammatory/-cancer and for cardiovascular disease
  • Helps improve neurodegenerative diseases (ex: Alzheimer’s, Parkinsons, dementia)
  • Eat raw or cooked (Raw salad below)

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About Bitt Nutrition

Welcome to BITT nutrition. I am a farmer’s daughter, registered dietitian, IIN health coach, and personal trainer looking at the body as a whole so we can have the best quality of life possible, while feeling the best!


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