Let’s check out the amazing health benefits of eating chard before we share the recipes.
Antioxidants: The reason Swiss chard is so colorful is because it is one of the most antioxidant-rich foods on the planet (antioxidants are responsible for the vivid colors in fruits and vegetables). It contains beta-carotene, vitamin E, vitamin C, zinc, lutein, and many other disease fighting antioxidants.
Blood Sugar Regulation:Swiss chard contains syringic acid and fiber, both of which help to regulate blood sugar levels.
Bone Health: Swiss chard, like other leafy green vegetables, is an excellent source of calcium which helps to strengthen the bones and teeth. One cup of Swiss chard provides about 101 milligrams of calcium. It also contains vitamin K and magnesium, both of which are important for strong bones.
Cancer Prevention: Swiss chard is one of the super foods that is known for its cancer preventative properties thanks to the fiber, chlorophyll, phytochemicals, and other plant pigments it contains.
In addition to strengthening the bones, the vitamin K in Swiss chard is crucial for the proper functioning of the brain and nervous system because it is essential in the formation of the myelin sheath, the protective layer around nerves.
Swiss chard is high in iron, which is essential for maintaining the health of the circulatory system and the prevention of anemia. The vitamin K it contains promotes healthy blood clotting and prevents excessive bruising and bleeding.
Swiss chard is rich in biotin, an important hair vitamin that promotes hair growth and strength. Swiss chard also has high amounts of vitamins C and A, both of which assist the hair follicles in the production of sebum.
One cup of Swiss chard contains 9,276 micrograms of lutein, an antioxidant that is essential for eye health.
The first item we made using Swiss Chard is a smoothie. We usually use kale and spinach for our greens in smoothies, but Swiss chard made a nice alternative.
Swiss Chard Smoothie
1 leaf of Swiss chard
1 handful kale
1 cup frozen or fresh blueberries
Cashew or almond milk
1 tablespoon Chia Seeds
Blend all ingredients until smooth.
The first wrap uses a delicious pate made with almonds and sunflower seeds. This wrap is my son’s favorite!
Swiss Chard Wraps with Pate
3 or 4 Swiss chard leaves
1 cup almonds
½ cup sunflower seeds
1 bunch cilantro (or parsley)
2 tsp cumin
1 lemon juiced
1 tsp salt
1. Rinse and remove stem from Swiss chard. Set aside.
2. Process all pate ingredients in a food processor until well combined.
3. Add a spoonful of pate to the center the Swiss chard. Wrap up the sides and bottom. Cut in half and enjoy!
Green Banana Wrap
1 Swiss Chard Leaf
Rinse and remove stem from Swiss chard. Spread nut butter on chard, sprinkle with flax seeds, cinnamon, cacao, and raisins. Add banana. Wrap, cut and enjoy.
Many people think that ‘Swiss’ Chard originated in Switzerland, but that’s incorrect. Swiss chard in fact belongs to the Mediterranean Regions where the Greeks had much respect just for this vegetable because of its obvious therapeutic features.
We hope you enjoy these recipes and remember to include this wonderful green, SWISS CHARD, in your diet. Enjoy!
Make It Healthy and Make It Fun!