Healthy Highlight: Chard

The healthiest green that comes to my mind is always kale. I know that dark, leafy greens pack the most nutrients, but Swiss chard is always forgotten about! Chard gives kale a run for its money when it comes to nutrients and health benefits. Chard is in the same family as beets and spinach and is native to the Mediterranean. How will you use chard this new year?

  • 1 cup of cooked Swiss Chard is just 35 calories, 3.3 grams of protein, 447% of the Daily Value of Vitamin K, 60% of the Daily Value of Vitamin A, and 35% of the Daily Value of Magnesium and Vitamin C
  • Chard is loaded with fiber to enhance gut health
  • Just like all other fresh produce, chard is good for heart health and reducing inflammation, high cholesterol, and high blood pressure
  • Chard is low in calories as well, which makes it a great weight loss aid

Recipes:

Simple Sautéed Swiss Chard (healthyseasonalrecipes.com)

  • 2 bunches of Swiss Chard of Rainbow Chard
  • 2 tablespoons Extra Virgin Olive Oil
  • 3 cloves Garlic
  • 1 large Onion
  • 1/2 teaspoon Salt
  • Pinch each Dry Thyme and Nutmeg
  • Freshly ground Pepper to taste
  • 2 teaspoons Balsamic Vinegar, optional
  1. Chop and clean Swiss Chard: Stack several pieces of Swiss chard on work surface. Remove stems and set aside. Roughly cut leaves into pieces about 2-inch square. Repeat with the remaining swiss chard. Transfer the chopped leaves to a salad spinner filled with water. Drain, repeat washing if necessary, and spin dry. Rinse and chop the Swiss chard stems (about the same size as the diced onion.)
  2. Cook The Swiss Chard Stems with Onions: Heat oil in a large heavy skillet over medium high heat. Add chopped chard stems, garlic, onion, salt, thyme, nutmeg and pepper and cook, stirring often until the onions are starting to brown, 6 to 8 minutes.
  3. Add The Leaves and Wilt: Add chopped cleaned Swiss chard leaves, 2 tablespoons water and cover. Let wilt, 2 to 4 minutes.
  4. Cook Until Softened: Remove lid and continue cooking, stirring occasionally until the Swiss chard is completely wilted and softened, 1 to 3 minutes.
  5. To Finish and Serve: Remove from the heat and drizzle with balsamic vinegar if using. Serve hot.

Swiss Chard Curry with Potatoes and Lentils (thevegspace.co.uk)

  • 2 tablespoons Rapeseed or Sunflower Oil
  • 1 Onion
  • 2 cloves Garlic
  • 2 cm piece Ginger
  • EITHER 1 teaspoon turmeric, cumin, garam masala, and chili flakes OR 2 tablespoons pre-made Indian Spice Paste
  • 2 tomatoes
  • 10 ounces Potatoes
  • 14 ounce tinned Lentils
  • 3/4 cup Water
  • 7 ounces Swiss Chard
  • 14 fluid ounces Coconut Milk
  • 1 Lemon

Heat the oil in a large pan (one with a lid), and add the onion. Fry over a gentle heat for 2-3 minutes until starting to soften.

Peel and crush the garlic cloves, and peel and finely chop the ginger. Add them both to the pan and cook for a further minute.

Then add either the spice paste or the turmeric, cumin and chilli flakes. Roughly chop the tomatoes and add them to the pan with all their juices and seeds. Continue to fry gently for a further 3-4 minutes.

Slice the potatoes into thick rounds.

Drain and rinse the tinned lentils and add them to the pan, along with the potatoes and the water, (top tip - you can refill the empty lentil tin half-way with water to save measuring 200ml). Season well with salt and black pepper.

Bring to the boil, then cover with a lid and simmer gently for 15 minutes, or until the potatoes are softened. Stir from time to time, and if the mixture looks a little dry, add a little more water.

Separate the stalks from the leaves of the chard, (set the leaves aside for later).

Trim the ends of the stalks, then slice them diagonally. Add them to the pan.

Tip in the coconut milk and bring back to the boil. Return to a gentle simmer and cook for 5 minutes, (uncovered). Taste and add more salt if required.

Finely chop the chard leaves, then stir these through the curry just two minutes before the end of cooking. Finally, turn off the heat, squeeze the juice of the lemon into the pan and stir through. Serve with rice and naan bread.

Swiss Chard with Feta and Pine Nuts (insimoneskitchen.com)

  • 300 grams Swiss Chard
  • 75 grames Feta
  • 50 grams Pinenuts
  • 1 tablespoon Olive Oil
  • Pepper and Salt

Heat a large frying pan or wok with the olive oil and first add the stalks of the swiss chard. They need a little bit longer than the leaves.

Add the leaves after a few minutes and bake until done. Add salt and pepper to taste

Divide over two plates and crumble the feta over the top. Add the pine nuts and serve

Delicious with roasted potatoes or sweet potatoes