This leafy green was identified by a Swiss botanist and is a variety of Beta vulgaris.The plant has numerous monikers, including silverbeet, Roman kale, and strawberry spinach.The tall leafy vegetable is a part of the goosefoot family -- aptly named because the leaves resemble a goose’s foot.Prepare Swiss chard by rinsing the crisp leaves several times in warm water.One cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value for vitamin K. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decrease the body’s absorption of calcium and can lead to kidney stones.

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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. .

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.Just one cup provides over three times the recommended daily allowance of vitamin K.A cup of Swiss chard provides 44 percent of the daily allowance of vitamin A and 18 percent of the recommended amount of vitamin C.People whose diets are low in the minerals calcium, magnesium, and potassium are more likely to have high blood pressure.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.Swiss chard contains an antioxidant known as alpha-lipoic acid.This has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.Dietary nitrates have been shown to improve muscle oxygenation during exercise.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. .

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! .

7 Amazing Benefits of Swiss Chard

The health benefits of Swiss chard are amazing and may include the ability to regulate blood sugar levels, prevent various types of cancer, improve digestion, boost the immune system, reduce fever, and combat inflammation.It may also help lower blood pressure, prevent heart diseases, increase bone strength, detoxify the body, and strengthen the functioning of the brain.In terms of minerals, Swiss chard has a wealth of magnesium, manganese, potassium, iron, sodium, and copper.Furthermore, in addition to dietary fiber, chard has a significant amount of polyphenolic antioxidants, phytonutrients, and enzymes that are unique and highly beneficial to your health.Swiss chard has a significant amount of calcium in those leaves, which means that it may provide a major boost for bone health.Calcium, as well as the other minerals found in this vegetable help stimulate bone growth and development, including magnesium and vitamin K.Swiss chard is a valuable source of both potassium and vitamin K, both of which are found in significant amounts in the brain and are integral parts of boosting cognitive development and abilities.Iron and copper are both essential elements of red blood cells, and without those two minerals, people can develop anemia, which shows itself as weakness, fatigue, stomach disorders, and lack of concentration.The anti-inflammatory and phytonutrient antioxidants found in Swiss chard, along with potassium, all contribute to reducing blood pressure and stress on the cardiovascular system.Swiss chard has a huge amount of beta-carotene, which has been linked in many ways to optimal eye health and a reduction in macular degeneration, glaucoma, night blindness, and other vision-related conditions.Biotin is an organic compound that has been directly linked to healthy hair, the stimulation of follicles, and as a way to increase luster and texture. .

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. .

Kale Competitors: How Do Other Greens Stack Up?

Regardless, I've decided to compare kale to other dark leafy greens that may not be getting the recognition they deserve, specifically: collard greens, Swiss chard and mustard greens.As you can see in the chart above, kale does exceed the other greens in vitamins A and C, but Swiss chard has 16 percent more iron than kale.The amounts of calcium, vitamin K and magnesium found in these greens could also suggest that they may be beneficial for bone health.She assured me that you could use either kale, mustard greens, collard greens or Swiss chard for this recipe, and the dish would be equally delicious.Garlic, Greens and White Bean Soup (Serves 7).Add the onion, 1 tablespoon of lemon juice and 1/4 teaspoon of the salt.Add the greens and garlic, and saute until the greens are wilted.Add the broth, beans, rosemary, black pepper, hot pepper sauce, and the remaining lemon juice and salt.(Recipe adapted with permission from "1,000 Low-Calorie Recipes" by Jackie Newgent, RDN, CDN.). .

Easy Swiss Chard Recipe

In the spectrum of greens, Swiss chard lies between spinach and kale—not as tender as spinach, not as tough as kale.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. .

Swiss Chard vs. Spinach Nutrition

They're excellent sources of vitamins A and K, potassium, iron, magnesium and manganese, and contain smaller amounts of other important vitamins and minerals.Nutritional Similarities.Spinach comes out on top, compared to Swiss chard, in a number of nutritional components.Among them are calcium, with 1 cup of cooked spinach offering 24 percent DV compared to Swiss chard's 10 percent.Among them, folate is significantly higher in spinach, which provides 66 percent of the DV per cooked cup, compared to only 4 percent provided by a cooked cup of Swiss chard. .

Swiss chard

There’s very little difference in taste, but ruby chard can have a slightly stronger flavour.The leaves and stalks should be cooked separately, or the stems cooked a few minutes longer than the leaves, as they are firmer.Wash then cut the stalks from the leaves and leave whole or chop, as required.How to cook Swiss chard.Stems: boil (3-4 mins); steam (4-5 mins); stir-fry (around 2 mins); roast (10 mins).Our top Swiss chard recipes.Swiss chard gratin.Baked Swiss chard.Chard, sweet potato & peanut stew.Our final sensational side dish is Swiss chard & kohlrabi with a lemon sauce. .

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