Post by Loupy on Jun 9, 2014 19:51:57 GMT -7
Supercharge Your Nutrition with Swiss Chard
From: www.keeperofthehome.org/
By Kelly Smith, Contributing Writer
Like most families, we have our share of picky eaters. I’m sure you know what I mean, and if you don’t, count yourself blessed. Despite my best efforts, somewhere around the age of 8 or 9 years old, my boys adopted the philosophy that “if it’s green, it’s yucky!” Boo to that, so I’ve been on a mission to counter it with … “greens are great!”
That’s why Swiss chard is one of my favorite foods to supercharge my family’s nutrition. Personally, I’ve found that its mild flavor makes it the perfect green to introduce to those picky eaters in your family since chard does not have the strong, slightly bitter aftertaste typical of other healthy greens.
Health Benefits of Swiss Chard
Yet, as mild as chard may be in taste, it’s a strong powerhouse of nutrition. In fact, the wide variety of phytonutrients in chard is easily recognized by its vibrant-colored stalks and veins, as well as its dark green leaves. These phytonutrients work in tandem with chard’s excellent nutritional profile to provide a host of benefits for the body, including:
• Antioxidant and Anti-Inflammatory Benefits: Chard offers a unique mix of both conventional antioxidants (in the form of vitamins C, E and A) and more than a dozen phytonutrient-based antioxidants, which are key in helping the body to reduce inflammation and fight oxidative stress.
• Blood Sugar Benefits: Multiple studies have shown that the rich phytonutrients in chard help the body’s blood sugar-regulating system.
• Supports Bone Health: Chard is a good source of calcium and an excellent source of magnesium and vitamin K, making it an outstanding dietary choice for bone support.
How to Select and Store Chard
Swiss chard comes in a variety of colors. The most common are rainbow, ruby red and green. Regardless of the type you choose, it’s important to look for leaves that are vibrant green in color without browning or yellowing. In addition, the leaves should not be wilted or have small holes, and the stalks should look crisp and unblemished.
When storing Swiss chard, do not wash it first since exposure to water encourages spoilage. Instead, place chard in a plastic Ziploc-style baggie and squeeze out as much of the air from the bag as possible. Then place it in refrigerator where it will keep fresh for about 4 to 5 days.
Tips for Preparing Swiss Chard
When ready to use, remove any area of the leaves that may be blemished or wilted. Then, use a sharp knife to remove the thick hard stem. You can actually eat the stems – it seems such a waste to throw them away. Although most chefs say to discard them. They take a lot longer to cook than the leaves. Let them cook for a while before adding the leaves. You should also peel the stems before cooking them.
If you are going to eat the stems. Peel and cut them in about 1 inch lengths and put them in the pot first and let them cook for a while before adding the leaves.
Gently rinse the leaves under cold running water and pat dry. Fold and stack the leaves; cut in half. Then cut into one-inch pieces using a sharp knife.
Fresh chard is absolutely delicious sautéed with a little onion and garlic. It’s also perfect for adding to soups, stews or casseroles. It can even be eaten raw in salads, although I personally prefer using baby chard varieties for salads.
** Loupy's note: We love swiss chard. We warm a mixture of vinegar, bacon, bacon grease and a dash of stevia and pour over the wilted chard.
From: www.keeperofthehome.org/
By Kelly Smith, Contributing Writer
Like most families, we have our share of picky eaters. I’m sure you know what I mean, and if you don’t, count yourself blessed. Despite my best efforts, somewhere around the age of 8 or 9 years old, my boys adopted the philosophy that “if it’s green, it’s yucky!” Boo to that, so I’ve been on a mission to counter it with … “greens are great!”
That’s why Swiss chard is one of my favorite foods to supercharge my family’s nutrition. Personally, I’ve found that its mild flavor makes it the perfect green to introduce to those picky eaters in your family since chard does not have the strong, slightly bitter aftertaste typical of other healthy greens.
Health Benefits of Swiss Chard
Yet, as mild as chard may be in taste, it’s a strong powerhouse of nutrition. In fact, the wide variety of phytonutrients in chard is easily recognized by its vibrant-colored stalks and veins, as well as its dark green leaves. These phytonutrients work in tandem with chard’s excellent nutritional profile to provide a host of benefits for the body, including:
• Antioxidant and Anti-Inflammatory Benefits: Chard offers a unique mix of both conventional antioxidants (in the form of vitamins C, E and A) and more than a dozen phytonutrient-based antioxidants, which are key in helping the body to reduce inflammation and fight oxidative stress.
• Blood Sugar Benefits: Multiple studies have shown that the rich phytonutrients in chard help the body’s blood sugar-regulating system.
• Supports Bone Health: Chard is a good source of calcium and an excellent source of magnesium and vitamin K, making it an outstanding dietary choice for bone support.
How to Select and Store Chard
Swiss chard comes in a variety of colors. The most common are rainbow, ruby red and green. Regardless of the type you choose, it’s important to look for leaves that are vibrant green in color without browning or yellowing. In addition, the leaves should not be wilted or have small holes, and the stalks should look crisp and unblemished.
When storing Swiss chard, do not wash it first since exposure to water encourages spoilage. Instead, place chard in a plastic Ziploc-style baggie and squeeze out as much of the air from the bag as possible. Then place it in refrigerator where it will keep fresh for about 4 to 5 days.
Tips for Preparing Swiss Chard
When ready to use, remove any area of the leaves that may be blemished or wilted. Then, use a sharp knife to remove the thick hard stem. You can actually eat the stems – it seems such a waste to throw them away. Although most chefs say to discard them. They take a lot longer to cook than the leaves. Let them cook for a while before adding the leaves. You should also peel the stems before cooking them.
If you are going to eat the stems. Peel and cut them in about 1 inch lengths and put them in the pot first and let them cook for a while before adding the leaves.
Gently rinse the leaves under cold running water and pat dry. Fold and stack the leaves; cut in half. Then cut into one-inch pieces using a sharp knife.
Fresh chard is absolutely delicious sautéed with a little onion and garlic. It’s also perfect for adding to soups, stews or casseroles. It can even be eaten raw in salads, although I personally prefer using baby chard varieties for salads.
** Loupy's note: We love swiss chard. We warm a mixture of vinegar, bacon, bacon grease and a dash of stevia and pour over the wilted chard.
