Low Iodine Cilantro-Lime Swiss Chard and Apple Salad
Bright, zippy, and packed with texture, this leafy salad brings together tender Swiss chard ribbons, crisp apple slices, and toasted pumpkin seeds in a way that feels genuinely exciting rather than like a dietary compromise. The cilantro-lime dressing is the real star — fresh lime juice, fragrant cilantro, a touch of honey, and a whisper of cumin come together into something tangy, herby, and just a little smoky. A minced jalapeño is optional, but if you like a gentle kick, don't skip it. Managing iodine intake often means scrutinizing packaged dressings and processed snacks for hidden additives, so making everything from scratch here is a genuine advantage — every single ingredient in this bowl is naturally low in iodine. Toasting the pepitas in a dry skillet for a couple of minutes unlocks a nutty depth that store-bought salads rarely achieve. The whole thing comes together quickly and should be served right away so the chard stays vibrant and the seeds keep their satisfying crunch.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the salad
- 1 large bunch swiss chard (about 10 oz), stems removed, leaves thinly sliced into ribbons
- 1 large crisp apple (such as honeycrisp or granny smith), cored and thinly sliced
- ⅓ cup raw pumpkin seeds (pepitas)
For the dressing
- 3 tbsp extra virgin olive oil
- 3 tbsp fresh lime juice (from about 2 limes)
- ½ cup fresh cilantro leaves, finely chopped
- 1 tsp raw honey
- ½ tsp ground cumin
- ¼ tsp fine sea salt
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - ¼ tsp black pepper
- 1 small jalapeño, seeded and finely minced (optional)
Instructions
- 1
Heat a small dry skillet over medium heat. Add the pumpkin seeds and toast, stirring frequently, until they begin to pop and turn golden, about 2–3 minutes. Watch closely, as they can brown quickly. Transfer to a plate and set aside.
- 2
In a small bowl, whisk together the olive oil, lime juice, cilantro, honey, cumin, salt, pepper, and jalapeño, if using, until the dressing is well combined and slightly emulsified.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!