Let’s play a game today
Let’s play the “fill in the blank” game. When we say the word “Swiss”, what would you follow it up with?
D.) None of the above
We certainly hope your answer would be D.) None of the above as we hope you would be thinking CHARD. Swiss Chard!
Both Daniela and I are HUGE fans of Swiss Chard and we have been seeing a lot of it lately. I was at the local market yesterday and a beautiful delivery of fresh organic swiss chard came in and I had to get it. I purchased two bunches to make two different recipes. I am going to share one of the simple preparations with you today.
Simple Sautéed Swiss Chard
- 1 large bunch of organic swiss chard
- 1 large organic onion
- 1 Tbsp olive oil
- 2 Tbsp balsamic vinegar
- 1/2 teaspoon of sea salt
Rinse the Swiss chard leaves thoroughly. Roughly chop the leaves into inch-wide strips. Cut your onion in half, peel off the outer layer and then thinly slice each half to make slivers of onion.
Heat a saucepan on a medium heat. Once pan is to temperature add olive oil and wait a minute to bring pan to temperature again. Add your thinly sliced onion and a pinch of salt. Sauté for about a minute. Then add balsamic vinegar and stir again.
Add the chopped Swiss chard leaves. leave uncovered. Stir every couple of minutes. If it looks dry, add a couple of tablespoons of water. Check for after 6-8 minutes (remove a piece and taste it). It should be tender.
This makes a wonderful side dish or filling for an omelette. Use it as a base for baked salmon or a piece of grilled chicken.
Health benefits of Swiss chard
- Swiss chard, like spinach is the store-house of many phytonutrients that have been shown to have many disease prevention properties.
- Chard is very low in calories (19 kcal per 100 g fresh, raw leaves) and fats.
- Chard leaves are an excellent source of anti-oxidant vitamin C.
- An excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake.
- It is also rich source of omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like ß carotene, α-carotene, lutein and zeaxanthin.
- High in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
- It is a source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.
Regular inclusion of swiss chard in the diet is found to prevent osteoporosis, iron deficiency anemia, vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.
Source for nutritional information: http://www.nutrition-and-you.com/swiss-chard.html
So give the swiss chard a try. It’s one of our favorites and it’s so good for you too!
Have a fantastic day!
Yours in health,
Donna and Daniela