Easy Swiss Chard
Health benefits of Swiss chard
Swiss chard is a highly nutritious vegetable. Just one cup provides over three times the recommended daily allowance of vitamin K.
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.
A cup of raw Swiss chard contains
7 calories
0.65 g of protein
0.07 g of fat
1.35 g of carbohydrate, including 0.6 g of fiber and 0.4 g of sugar
One cup of cooked Swiss chard provides:
18 milligrams (mg) of calcium
0.65 mg of iron
29 mg of magnesium
17 mg of phosphorus
136 mg of potassium
10.8 mg of vitamin C
110 micrograms (mcg) of vitamin A
0.68 mg of vitamin E
298 mcg of vitamin K
5 mcg of folate
People whose diets are low in the minerals calcium, magnesium, and potassium are more likely to have high blood pressure. These minerals are thought to reduce blood pressure by releasing sodium out of the body and helping arteries dilate. Taking these minerals in supplement form will not provide the same health benefits as consuming them in food. Swiss chard contains all three of these healthy minerals and can help improve intake, especially with magnesium.
Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines generated when grilling foods at a high temperature.
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.
Adequate vitamin K consumption can improve bone health. Vitamin K modifies bone matrix proteins, improves calcium absorption, and reduces urinary excretion of calcium. Low intakes of vitamin K have
been associated with a higher risk of bone fracture. One way to increase vitamin K intake is by consuming leafy greens such as Swiss chard, arugula, and spinach. These also add extra calcium to the diet.
Dietary nitrates have been shown to improve muscle oxygenation during exercise. This suggests that a higher intake of nitrates may enhance exercise tolerance during long-term endurance exercise
Easy Swiss Chard
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 2 to 4 servings
INGREDIENTS
1 large bunch of fresh Swiss chard
2 tablespoons extra virgin olive oil
1 clove garlic, sliced
Pinch of dried crushed red pepper
1/4 teaspoon of whole coriander seeds (optional)
METHOD
Prep the chard stalks and leaves:
Rinse out the Swiss chard leaves thoroughly. Either tear or cut away the thick stalks from the leaves.
Cut the stalk pieces into 1-inch pieces. Chop the leaves into inch-wide strips. Keep the stalks and leaves separate.
Sauté garlic and crushed red pepper flakes:
Heat the olive oil in a sauté pan on medium high heat. Add garlic slices, crushed red pepper, and coriander seeds (if using), and cook for about 30 seconds, or until the garlic is fragrant.
Add Swiss chard stalks:
Add the chopped Swiss chard stalks. Lower the heat to low, cover and cook for 3 to 4 minutes.
Add the chopped leaves:
Add the chopped chard leaves, toss with the oil and garlic in the pan. Cover and cook for 3 to 4 more minutes. Turn the leaves and the stalks over in the pan.
If the chard still needs a bit more cooking (remove a piece and taste it), cover and cook a few more minutes.
Serve immediately.