Rainbow swiss chard….

I love all leafy greens and Swiss chard is no exception. The colors of this rainbow chard were so striking, I just could not pass it up in the farmer’s market. If you have always wondered how to prepare Swiss chard, it’s simple. Just sauté the stalks a little longer than the leaves and add garlic and oil. Makes a great side dish.  As well as  a main, we are wrapping fresh veggies in these leaves for  a delicious low fat vegan low carb healthy meal….

Did you know swiss chard has anti-oxidant as well as health promotional and disease prevention properties?

You could also bake the swiss chard into a gorgeous quiche or frittata.  Today as a side, we are adding raisins & pine nuts.. Delicious!!!

 Swiss Chard is one of the most antioxidant-rich foods on the planet… It regulates blood sugar levels and as it is rich in fiber and protein (both blood sugar stabilizers), is an excellent source of calcium, beneficial against colon cancer, high in iron, promotes hair growth and prevents eye diseases.

So what exactly is this beautiful vegetable and what makes it so good for you?

Swiss chard is a vegetable that is part of the chenopod family, which includes beets, spinach, chards, and quinoa.  It has over 700% of your recommended daily amount or “RDA” for vitamin K, over 100% RDA of beta-carotene (vitamin A) and over 50% RDA of vitamin C – all in just a one cup serving.  It also contains magnesium, manganese, potassium, iron, vitamin E, B1, B2, B3, B5, B6, folate, zinc, calcium, copper, fiber tryptophan, biotin, and phosphorus – and let’s not leave out protein and selenium.  Al only 35 calories per serving.  Talk about nutrient dense food!

With all the phytochemicals, vitamins and minerals contained in this nutrient rich food source, Swiss chard is an excellent source of antioxidants.



-Antioxidant power: The leaves of Swiss chard are known to be a good source of vitamin C, also called the detox vitamin. Tissue is protected from damage due to free radicals and toxins in the blood stream thanks to this important nutrient.

-Blood health: Copper, iron, potassium, and manganese are among the minerals that are found within this leafy green. Potassium helps to counter the effects of sodium in the blood which helps to naturally prevent heart disease. Swiss chard also contains iron which is absolutely necessary for the production and maintenance of blood cells.

-Brain health: Packed with vitamin K, which protects neurons in the brain from decline and is often suggested to naturally treat Alzheimer’s disease.

-Bone health: The vitamin K in Swiss chard helps to maintain bone strength and also stimulates bone production. This veggie is also credited with preventing osteoporosis.

-Omega 3: Swiss chard is a great source of omega 3 fatty acids and beta carotenes. Flavanoids convert to vitamin A in the body and help to protect against toxic agents in the blood stream.

-Weight loss: Due to its high nutrient density and extremely low caloric and fat values, Swiss chard is a recommended component of the diet for those hoping to shed some extra body fat.

-Anti Cancer: Some data shows that regular consumption of Swiss chard can help to prevent some cancers including prostate cancer and colon cancer.

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