You know me and my greens. Let’s talk about good ol Swiss Chard. Swiss Chard is extremely nutritious with large amounts of Vitamin A and Vitamin C. Swiss chard is unique in flavor, tasting somewhere between the slightly salty taste of spinach and the somewhat bitter taste of beet greens.
The best part is, Swiss chard is available year round in most places, although its peak time is summertime so now is the best time to pick up some Swiss Chard and enjoy its flavor and health benefits.
So can get it year round and you can eat it raw, in salads or sandwiches or saute it up for a delicious stir fry! With so many options and all the health benefits, try adding Swiss Chard into your lifestyle program.
As for cooking Swiss chard, feel free to use it instead of spinach in any recipe. You’ll have to cook it slightly longer than you would spinach.
Nutrition Facts
Calories 17 (1/2 cup)
Total Fat 0.1 g
Sat. Fat < 0.1 g
Cholesterol 0 m g
Sodium 152 mg
Total Carbs. 3.5 g
Dietary Fiber 1.8 g
Sugars 0.9 g
Protein 1.6g
Calcium 49.3 mg
Potassium 466.7 mg
Here’s an easy recipe for cooking Swiss chard:
Ingredients:
1 to 2 pounds Swiss chard, thoroughly washed and drained
2 to 4 tablespoons olive oil (2 tablespoons per pound of chard)
2 cloves of garlic, minced
Ground black pepper
Directions:
1. Remove leaves of chard from their stems; chop stems into bite-sized pieces.
2. Slice the leaves into smaller strips using a sharp knife.
3. Heat a skillet over medium-high heat. Place olive oil, chopped chard stems and minced garlic in skillet and saute 4 to 6 minutes.
4. Add the chard leaves a bunch at a time as you stir. Once all the leaves are in the skillet, cover with a lid and allow to cook for another 4 to 6 minutes, or until the greens look wilted. For less wilted leaves and a bit more crunch, saute without covering.
5. Remove the lid. Turn heat to high and continue cooking approximately 2 more minutes, or until all liquid has evaporated.
6. Season with pepper to taste, and serve.
Untitled from Gina Aliotti on Vimeo.
