You can either remove them and discard (or boil and toss with butter), if some of the stems are tender, just sauté them first before adding the leaves, to give them more cooking time.For this easy sauté we are cooking the chard in just a little olive oil with some thinly sliced garlic and red pepper flakes.If you don't have coriander, you can skip it, but if you do have it it will make this simple Swiss chard dish truly special. .

Garlic Sautéed Swiss Chard

Home » Recipes » Courses » Side Dish » Garlic Sautéed Swiss Chard.Swiss chard, in all its vibrant glory, has been one of my favorite greens since I was a child and my mom would boil it up and toss some butter on top.But as a side dish, this garlic sautéed Swiss chard recipe couldn’t be easier or more tasty.The green leaves can be sliced up and eaten raw in a salad or boiled, roasted or sautéed.Once your chard is all sliced up, heat some olive oil in a sauté pan along with several cloves of minced garlic for a minute.Add the stems, a little bit of water and sauté for 1-2 minutes before adding the remaining Swiss chard leaves.Garlic Sautéed Swiss Chard 5 from 21 votes Print Pin Swiss chard is sautéed with garlic and olive oil for an easy, healthy and delicious side dish.Ingredients 1x 2x 3x US Customary Metric ▢ 1 bunch of swiss chard , approx 10 stems.▢ sea salt , to taste Instructions Wash and clean the chard leaves.Depending on your preference, you can remove the stems at the bottom of the leaves or keep them and slice them up.Always opt for a high quality sea salt, like this Himalayan salt Nutrition Calories: 56 kcal , Carbohydrates: 5.2 g , Protein: 2.3 g , Fat: 3.6 g , Saturated Fat: 0.5 g , Sodium: 256.1 mg , Fiber: 2 g , Sugar: 1.3 g ©Downshiftology.Copying and/or pasting full recipes to any social media is strictly prohibited. .

simple sautéed swiss chard

If you are stuck in the rut of baby spinach from a plastic box every week, it’s time to get on the Chard train!Before we get to the tips on how to make this simple sautéed Swiss chard, here are some useful facts about it!The stems need a little more cooking time than the leaves because they have a lot of cellulose that needs to soften for longer.Swiss Chard can be eaten raw, though it contains oxalic acid, so it may be better for you to eat it cooked.But actually it is a general common name for chard, and got the designation from the botanist who determined the plants scientific name in the 19th century.To wilt the greens, splash in a couple tablespoons water and cover the skillet with a lid.Note: If you don’t have a very large skillet with a lid you can do this in a wide Dutch oven instead.Other ways to add a bit of pizzazz are to add a handful of toasted almonds or pine nuts, golden raisins, dried cranberries or dried currants, or even a little crumbled feta or goat cheese.Chard Tart with Goat Cheese, this is a lovely vegetarian entree for the holidays or entertaining.This Balsamic Chicken would be nice or my beloved Turkey Meatloaf recipe.This sautéed swiss chard would be a super yummy and easy accompaniment to these Lemon Caper Salmon Cakes.For a weekend meal, try this spatchcocked chicken and a batch of simple saffron rice.Or for a vegetarian meal, serve this with my pumpkin brown rice risotto.Let me know if you make this recipe by coming back and leaving a star rating and review! .

Roasted Swiss Chard with Feta

I added a chopped up red bell pepper to the bottom layer and the flavors blended together nicely.Edited to add: I tried this again tonight, using kale instead of chard and goat cheese crumbles instead of feta.I substituted parmesan for feta because of my boys preference, added a splash of balsamic vinegar, and cut the olive oil in half.My garden has been producing lots of swiss chard, and it has been ornamental thus far, since my husband doesn't like the flavor... or so we thought!The top layer of chard got crispy, almost like a kale chip, and the bottom cooked perfectly.I love this recipe, also devine when you throw in a couple cloves of crushed garlic.I can't wait to try some red bell pepper or walnuts in this as other reviewers suggested.Rating: 5 stars Oh my goodness I actually DREAMED about this last night after I ate it (and woke up wishing I had some leftover!).Roasting the feta really brings out the flavor and complements the taste of the chard to perfection.Rating: 3 stars I really enjoyed the crispy chard leaves but disliked the rest of the recipe.Rating: 5 stars We got 2 giant leaves from a kids event at a local farm today.

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Swiss chard: Possible health benefits, uses, and risks

Along with other leafy greens and descendants of the beet family, Swiss chard contains high levels of nitrates, which been shown to lower blood pressure , reduce the amount of oxygen needed during exercise, and enhance athletic performance.However, consumers should not add salt to Swiss chard, because it already has 103 mg of sodium per raw cup, which is 4.5 percent of the recommended daily allowance.Swiss chard also contains lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, calcium, phosphorus, zinc, and selenium .Many studies have suggested that consuming more plant foods such as Swiss chard decreases the risk of obesity, diabetes, heart disease and overall mortality and promotes a healthy complexion, increased energy, and overall lower weight.These minerals are thought to reduce blood pressure by releasing sodium out of the body and helping arteries dilate.A 2013 study published in the British Journal of Clinical Pharmacology, found that foods that are high in dietary nitrates, like Swiss chard, have multiple vascular benefits.These include reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines generated when grilling foods at a high temperature.In one study, beetroot juice, also high in dietary nitrates, improved performance by 2.8 percent over 11 seconds in a 4-kilometer (km) bicycle time trial. .

Oven-Roasted Swiss Chard Recipe

The larger, sturdier Swiss chard leaves that come with cooler weather require, for me, a little easing into.When oven-roasted, Swiss chard takes on a rather fragile texture, not unlike the oak leaves we pressed between sheets of wax paper with an iron in elementary school.It’s nothing more than a simple, last-minute side dish, except perhaps a boon for chard that’s slightly droopy and almost past its prime.While roasting won’t resurrect lifeless chard, it will make your languishing greens far more palatable, a conversation starter, even.If you’re like me, you’ll want to catch the roasted chard after about three minutes, when it wilts ever so slightly and just begins to turn brittle at the edges yet still glistens from tip to stem with oil.Expose it to heat for any longer, and the chard will turn brittle and brown and take on a taste to match, much like those kale crisps that tend to fade in and out of trendiness.And don’t discard the oh-so-lovely and psychedelic chard stems; they possess a crunch that contrasts sharply with the leaves, distinguishing the vegetable from the decidedly one-dimensional boringness of some vegetables.–Renee Schettler Rossi.Slide the sheets into the oven and set a timer for 3 minutes, as the chard can go from barely brittle to burnt in a matter of moments.Before oven roasting, for a sweetly tart touch, toss some red seedless grapes on another baking sheet, slick them with oil, and give them about 30 minutes' head start, waiting until they're sizzling and slightly shriveled before starting the chard.The same goes with thin wedges of red onion, thickly sliced radishes or turnips, roughly chopped butternut squash, wedges of sweet potato, fingerling potatoes, carrots cut on the bias, anything you please, preferably something with some slight sweetness to offset the chard’s earthy undertones, though these require something more akin to 25 to 45 minutes advance roasting before the chard. .

Swiss Chard: Nutrition, Benefits and How to Cook It

Although kale is often deemed the king of greens, Swiss chard is equally impressive in its wide array of nutritional benefits.Origin and Nutrition Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach ( 1 ).Consuming a diet high in the antioxidants found in Swiss chard may decrease your chances of developing certain chronic diseases.Summary Swiss chard is high in many antioxidants including beta-carotene and flavonoids, which may help prevent certain conditions like heart disease and lung cancer.Summary Swiss chard is high in fiber, an important nutrient that can help maintain weight, lower your risk of certain cancers and promote heart health.On the other hand, people who consume diets high in vitamin-K-rich foods have greater bone mineral density and lower rates of osteoporosis ( 20 ).Summary Swiss chard is an excellent source of vitamin K, a nutrient essential for proper blood clotting and skeletal health.Swiss chard is an excellent source of potassium, calcium and magnesium, minerals that help maintain healthy blood pressure ( 21 ).Many large studies indicate that people with a higher intake of green leafy vegetables like Swiss chard have a decreased risk of heart disease.One study in over 173,000 people linked every one-serving increment of leafy green vegetables per day to an 11% reduction in heart disease risk.Summary Swiss chard may help lower blood pressure and cholesterol, which may prevent heart disease.Consuming more fiber-rich vegetables like Swiss chard can improve symptoms in those with diabetes and insulin resistance and reduce the chances of these diseases occurring in the first place ( 28 ).Plus, Swiss chard is high in antioxidants, such as alpha-lipoic acid (ALA), which has been shown to reduce insulin resistance and improve diabetes-related complications, including nerve damage ( 29 ).Summary Swiss chard is high in fiber and antioxidants, which may improve blood sugar control and lower your risk of diabetes.Filling up on high-fiber vegetables like Swiss chard can increase fullness after meals, reducing your risk of snacking and overeating.In a study in 120 overweight adults, those who received twice the amount of vegetables than the control group experienced greater weight loss and hunger satisfaction ( 31 ).A review of 17 studies in over 560,000 participants noted that those with the highest intake of vegetables were 17% less likely to be overweight or obese ( 32 ).Summary Swiss chard is a mild green that can be used in a number of dishes, including salads, pastas and sides. .

Baked Swiss Chard with Peppers and Feta – The Fountain Avenue

Crave-worthy greens are easy thanks to a unique method of preparation that delivers crispy edges and golden brown bits of feta, all while adding a few other colorful veggies to the mix!When possible, I like to buy a variety called rainbow chard, simply because the stems are a mixture of vibrant colors.The addition of onion, which also sweetens when baked, enhances the flavor, while the bell pepper adds crispness and color.For added crunch and nutrients, Mary Lou always sprinkled the finished dish with toasted walnuts.With its array of veggies, cheese, and optional nuts, this dish is also satisfying enough to stand as a light vegetarian meal.For those living near Lancaster’s Central Market, Linden Dale Farms offers a goat’s milk feta that is outstanding.The key is to thinly slice the beet so it cooks quickly and the edges have a chance to lightly brown.Yield: 4 servings Print Ingredients 1 bunch rainbow or regular chard (about 10 ounces), rinsed, well drained, and patted dry.Optional topping: ¼ – ⅓ cup chopped, toasted walnuts Instructions Preheat the oven to 350℉.In a large bowl, toss the chard stems and sliced onion with 1 tablespoon of the olive oil.Bake in the preheated oven until the chard stems have softened and the onion is starting to brown, about 15 minutes.Return to the oven, and bake until the leaves are beginning to crisp and the feta is starting to turn golden, about 20 minutes.You may broil for a minute or so at the end to add an extra hint of crispiness to the leaves and golden brown color to the feta. .

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