How to Feel Good and Green with Swiss Chard?

Answer 1

Green is great--in March it's the color seen all around--people wearing the green, and the new green springtime growths of so many healthful foods. Of course, you've already been putting some leafy greens into your diet. But usually there are some you often use, and others that you pass by with unfamiliarity, or just neglect. Swiss chard is often one of those passed by and neglected, but should not be.

Swiss Chard Ranks Tops

Swiss Chard has an enormous list of antioxidants--about 36 in fact have been identified , and each one of these polyphenols works on a particular body system to help promote that system's best workings. When thinking about ratings, just 1 cup of boiled chard has been rated 4th to the highest among the world's healthiest foods (with kale, spinach and collard greens scoring the top 3).

Antioxidant and Immune System Booster

Although Swiss chard leaves look mostly green, they contain a special phytonutrient called betanin or betain, just like those reddish purple beets. These pigments in the veins in the leaves and in the stems of the Swiss chard have been shown to help with detoxification, antiinflammation, and has antioxidant abilities.

Regulation of blood sugar

Recent research has shown that one special flavonoid called syringic acid can help to stop an enzyme that breaks down carbs into simple sugars, so that blood sugar can stay more stable. This has been shown to especially be affected after eating a meal. Additional to this is the nice amount of both fiber and protein in Swiss chard, and both these ingredients together also help with regulating blood sugar levels, the speed of your digestion, and helps to just keep food moving the way it best can through the digestive tract.

Newer research has also been done that shows a positive relationship with the production of insulin, which again, regulates blood sugar.

Bountiful Bone Support

Swiss chard has a great supply of calcium magnesium and vitamin K it is considered great for support and strengthening of the bones and of course helping to ward off osteoporosis.

Weight Control

Swiss chard packs a great helping of fiber without calories. This all helps in managing weight control by helping to reduce hunger and keep you feeling full for a longer stretch-- and then eating less calories.

Long Time Tried and True Use

Swiss chard was used even centuries ago in traditional Chinese medicine as a promotion of detoxification and purification of the blood. It was considered a helpful use for symptoms of sore throats, body aches, headaches, and stuffy or runny nose.

Enjoying Swiss Chard

Swiss chard, unlike most other greens, is better eaten cooked rather than raw. Much of the available Swiss chard have tough stems, which can be softened when cooked or about an inch removed before cooking. Additionally, the cooking helps to release some of its oxalic acid into the water which leaves it tasting sweeter.

Don't wash the leaves if you are going to store it as that will spoil it. Remove leaves that are brown, have holes, or are slimy. Slice the leaves which are quite large about an inch wide and the important stems too about 1/2 inch wide, and throw away the bottom inch part of the stems. Generally the white stems are softer and recommended for eating rather than the colorful stems. If the stems are wider than an inch cook them first alone for 2 minutes before you add the leaves, otherwise cook them together. Use a lot of water, bring to the boil and add the chard. Don't cover the pot to let out more of the acids in steam. boil the chard just a little, about 3 minutes, but time from the moment the water begins to boil after adding the chard Take out the chard when done and throw away the water, don't use it for anything else.

You can toss your chard with dressing such as a Mediterranean dressing, or top with your choice of ingredients including chicken, olives and feta cheese.

An easy dish is to add cooked chard to cooked penne pasta and toss with olive oil, lemon juice, and garlic. You can add some cooked chard to your eggs, omelets, frittatas, or in your lasagna dishes. Use chard in recipes that ask for spinach.

It is great added to soups, and there are terrific recipes that pair it and mix it with sweet potatoes or yams. MASH the chard with the sweet potatoes and then bake the mixture!

Two Layer Swiss Chard Tart

Make a healthy seed crust for your tart. First soak 2 tablespoons flax seeds in 1/4 cup warm water for about 10 minutes. Grind up fine 3/4 cup raw shelled sunflower seeds, 3/4 cup walnuts, 2 tablespoons sesame seeds. Add this to the flax seeds with the water and grind or process in a food processor 30 more seconds. Press into the bottom and up the sides of a tart or pie pan and bake at 350 for 15 minutes.

Then make your filling. Chop up 1 onion and mince up 3 cloves of garlic. Chop and cook 4 cups of Swiss chard for 3 minutes and then drain the water out and press excess water out from the chard.. Heat up 1 tablespoon of broth and sauté 1/2 of the onion, the garlic and 2 cups sliced mushrooms for 5 minutes. Then add to this mixture 1 chopped tomato, 1-2 teaspoons mixture of basil, oregano and thyme or dried Italian herbs, salt and pepper to taste and sauté another 2 minutes. Mix together all the vegetables and chard and spread in the crust.

Then make a healthy topping. Blend up in a blender or processor 5 egg whites, 1/2 pound silken tofu or 5 ounces, optional 1/8 teaspoon turmeric, salt and pepper to taste and spread over the vegetables. Bake the tart for 25 minutes.