Swiss Chard
from The World’s Healthiest Foods
Swiss chard, along with kale, mustard greens and collard greens, is one of
several leafy green vegetables often referred to as "greens". It is a tall leafy
green vegetable with a thick, crunchy stalk that comes in white, red or yellow
with wide fan-like green leaves. Chard belongs to the same family as beets
and spinach and shares a similar taste profile: it has the bitterness of beet
greens and the slightly salty flavor of spinach leaves. Both the leaves and
stalk of chard are edible, although the stems vary in texture with the white
ones being the most tender.
Both the leaves and the roots of Swiss chard have been the subject of
fascinating health studies. The combination of traditional nutrients,
phytonutrients (particularly anthocyans), plus fiber in this food seems
particularly effective in preventing digestive tract cancers. Several research
studies on chard focus specifically on colon cancer, where the incidence of
precancerous lesions in animals has been found to be significantly reduced
following dietary intake of Swiss chard extracts or fibers. Preliminary animal
research also suggests that Swiss chard may confer a protective effect on
the kidneys of those with diabetes through reducing serum urea and
creatinine levels.
If vegetables got grades for traditional nutrients alone, Swiss chard would be
one of the vegetable valedictorians. The vitamin and mineral profile of this
leafy green vegetable contains enough "excellents" to ensure its place at the
head of the vegetable Dean's List. Our rating system awards Swiss chard with
excellent marks for its concentrations of vitamin K, vitamin A, vitamin C,
magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss
chard also emerges as a very good or good source of copper, calcium,
vitamin B2, vitamin B6, protein, phosphorus, vitamin B1, zinc, folate, biotin,
niacin and pantothenic acid.
Read more about Swiss Chard at The World’s Healthiest Foods web site: http:
//www.whfoods.com/genpage.php?tname=foodspice&dbid=16
A Few Quick Serving Ideas:
Wrap Swiss chard leaves around your favorite vegetable and grain salad and
roll into a neat little package. Bake in a medium-heat oven and enjoy this
nutrient-superstar alternative to stuffed cabbage.
Toss penne pasta with olive oil, lemon juice, garlic, and cooked Swiss chard.
Add zest to omelets and fritatas by adding some steamed Swiss chard.
Use chard in place of or in addition to spinach when preparing vegetarian
lasagna.
from The World’s Healthiest Foods
Swiss chard, along with kale, mustard greens and collard greens, is one of
several leafy green vegetables often referred to as "greens". It is a tall leafy
green vegetable with a thick, crunchy stalk that comes in white, red or yellow
with wide fan-like green leaves. Chard belongs to the same family as beets
and spinach and shares a similar taste profile: it has the bitterness of beet
greens and the slightly salty flavor of spinach leaves. Both the leaves and
stalk of chard are edible, although the stems vary in texture with the white
ones being the most tender.
Both the leaves and the roots of Swiss chard have been the subject of
fascinating health studies. The combination of traditional nutrients,
phytonutrients (particularly anthocyans), plus fiber in this food seems
particularly effective in preventing digestive tract cancers. Several research
studies on chard focus specifically on colon cancer, where the incidence of
precancerous lesions in animals has been found to be significantly reduced
following dietary intake of Swiss chard extracts or fibers. Preliminary animal
research also suggests that Swiss chard may confer a protective effect on
the kidneys of those with diabetes through reducing serum urea and
creatinine levels.
If vegetables got grades for traditional nutrients alone, Swiss chard would be
one of the vegetable valedictorians. The vitamin and mineral profile of this
leafy green vegetable contains enough "excellents" to ensure its place at the
head of the vegetable Dean's List. Our rating system awards Swiss chard with
excellent marks for its concentrations of vitamin K, vitamin A, vitamin C,
magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss
chard also emerges as a very good or good source of copper, calcium,
vitamin B2, vitamin B6, protein, phosphorus, vitamin B1, zinc, folate, biotin,
niacin and pantothenic acid.
Read more about Swiss Chard at The World’s Healthiest Foods web site: http:
//www.whfoods.com/genpage.php?tname=foodspice&dbid=16
A Few Quick Serving Ideas:
Wrap Swiss chard leaves around your favorite vegetable and grain salad and
roll into a neat little package. Bake in a medium-heat oven and enjoy this
nutrient-superstar alternative to stuffed cabbage.
Toss penne pasta with olive oil, lemon juice, garlic, and cooked Swiss chard.
Add zest to omelets and fritatas by adding some steamed Swiss chard.
Use chard in place of or in addition to spinach when preparing vegetarian
lasagna.
