Sensational Swiss chard
Benefits
Swiss Chard is in the
leafy green family. You can find its color ranging from green to reddish. It is
special because of the phytonutrients called betalains that are in the green.
These provide antioxidants, anti-inflammatory traits, and detoxification. On
top of those already jammed packed powerhouse benefits Swiss Chard helps
regulate blood sugar levels and helps with bone health. It also has an amazing
percentage of Vitamin K and A.
How to Choose and Keep
The best Chard to choose
the ones with a nice green color and intact healthy looking leaves. Only wash
right before you prepare. Store in the fridge in a tightly concealed plastic
bag.
Preparation
The easiest way to cook is to boil. Rinse the Swiss chard under cold water. Tear the leaf from
the stalk and discard the stalks. Put into a pot of boiling water and cook
uncovered for 3 minutes. Drain the water and add some sea salt or garlic
pepper. Use as a side dish for most any meal. It is important to drain the
water after cooking Swiss chard, as it helps to release some of the acids the
green contains.
Nutrients
Vitamin K 715.9%, Vitamin
A 214.3%, Vitamin C 52.5%, Magnesium 37.6%, Manganese 28.9%, Potassium 27.4%,
Iron 22%, Vitamin E 16.5%, Fiber 14.6%, Copper 14.4%, Choline 11.8%, Calcium
10.1%, Tryptophan 9.3%, Vitamin B2 8.8%, Vitamin B6 7.5%, Protein 6.5%,
Phosphorus 5.7%, Vitamin B1 4%, Folate 3.9%, Zinc 3.8%, Biotin 3.5%, Vitamin B3
3.1%, Vitamin B5 2.8%
Information thanks to www.whfoods.com
Picture thanks to http://home.howstuffworks.com/swiss-chard.htm
Action Steps
1. Find some fresh Swiss chard
and add into to your next pasta dish.
2. Grill your favorite
meat and have Swiss chard as a nutrient packed side with some sauteed garlic mixed in. Yummy.
Swiss chard always scares me. I try to fix it, but the veins even get too crunchy and annoying for me. On the other hand, I have never tried boiling it, as I am always told that boiling vegetables makes them lose most of their nutrients. But maybe I'll try this anyway. :-)
ReplyDeleteGood information! I am a green vegetable lover but surprisingly I have never had Swiss chard. I like the idea of adding some to a pasta dish. I'll be sure to come back and let you know how it goes.
ReplyDeleteI love swiss chard. It always grows so well in my garden and produces lots for me all summer long. If I don't eat it with vegetables on my plate, I put it in casseroles, soups, salads, stir-fries. I'm not a big juicer or smoothie drinker, but I have put it in smoothies before too.
ReplyDelete---
Lisa MacDonald
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Very informative post. I think I will try juicing some swiss chard now that I know the nutritional value. I may also try sauteing it with garlic & tossing with pasta.
ReplyDeleteS. Williams
http://williamsauthor.wordpress.com/