Vivacious Veggies: Swiss Chard

Believe it or not despite its name, this earthy colourful green is actually from Sicily not Switzerland. It is a very versatile veggie; easy to sauté, add in a stir-fry or a salad. Swiss Chard happens to be a power food packed with important antioxidants and phytonutrients. Find out why this amazing vegetable should be incorporated into your diet today!

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Such bright, beautiful stems!

Nutritional highlights per 1 cup cooked, boiled Swiss chard:
– 35 calories
– 0g trans fat, 0g saturated fat, 0g total fat
– 15% (4g) dietary fiber
– 3g protein
– 214% (DV) Vitamin A
– 53% (DV) Vitamin C
– 22% (DV) Iron
– 10% (DV) Calcium
– 716% (DV) Vitamin K
– 17% (DV) Vitamin E
– 38% (DV) Magnesium

Health benefits:
– Helps regulate blood sugar levels
– Helps pancreatic cell regeneration
– Has great anti-inflammatory properties
– Perfect veggie to detoxify the body
– Aids in maintain strong and healthy bones
– Gives support to keeping a strong, healthy immune system
– Reduces the risk of coronary artery disease
– Helps lower cholesterol and risk of heart-disease
– Aids in maintaining eye health

This veggie is incredible! It should be added to every diet because of its beautiful colours, array of nutrients like Vitamins A, C, E and K, beta-carotene, fiber, calcium, iron and so much more! I love chopping raw Swiss chard and mixing it into a salad with spinach, kale, cucumbers and strawberries. Swiss chard is an easy plant to grow and maintain. Try to buy this veggie organic! And check out the recipes featuring Swiss chard below.

Vegan Sicilian Swiss Chard over Quinoa Recipe: http://www.vegetariantimes.com/recipe/sicilian-swiss-chard-over-quinoa/
Vegan Barley and Lentil Soup with Swiss Chard Recipe: http://www.yummly.com/recipe/Barley-And-Lentil-Soup-With-Swiss-Chard-Epicurious?columns=4&position=8%2F36
Vegan Tomato-Chickpea Soup with Rice and Swiss Chard Recipe: http://www.yummly.com/recipe/Tomato-chickpea-soup-with-rice-and-swiss-chard-309146?columns=4&position=17%2F36
Vegan Soba Noodles with Swiss Chard-Miso Pesto Recipe: http://www.yummly.com/recipe/Soba-Noodles-with-Swiss-Chard-Miso-Pesto-Recipe-Chow-203977?columns=4&position=27%2F36

Want t find out more about Swiss chard? Check out these sources:
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2400/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16
http://www.canadianliving.com/blogs/health/2011/07/14/6-swiss-chard-health-benefits-plus-4-delicious-swiss-chard-reipces/
http://www.wholeliving.com/134833/power-foods-swiss-chard
http://www.webmd.com/diet/features/swiss-chard-9-healthy-facts

Photo credit: eflon via photopin cc

*This blog is not intended to give professional medical advice and you should always check with your healthcare practitioners before trying anything new or regularly.

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One thought on “Vivacious Veggies: Swiss Chard

  1. Pingback: Healthiest vegetable in the world? | SwedishCountryLiving®

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