You are well on your way to a healthier new version of yourself! New eating habits are forming, new meals are being eaten at home, etc. But some fresh new foods may be intimidating to try. If you’ve never tried Swiss chard before, stay tuned- it’s green leaves may make your mouth water by the end of this article once you see the benefits Swiss chard has to offer and some easy recipes to try.
What is Swiss Chard?
Swiss chard is a leafy green vegetable from the beet family. It can be eaten raw or cooked and is easily found at your local grocery store in the salad greens section.
5 Facts About this Nutritious Leafy Green
- Rich with antioxidants, Swiss chard can protect your body from free radicals. Each serving contains the antioxidants lutein, zeaxanthin, choline, alpha & beta-carotene.
- Although the misleading name makes it sound like it’s from Switzerland, you may be surprised to learn that this leafy green was first cultivated in the Mediterranean.
- Swiss chard has been linked to lowering blood sugar levels due to the presence of a flavonoid called syringic acid.
- Swiss chard may help combat diabetes with an antioxidant called alpha-lipoic acid, which has been shown to lower glucose levels.
- There are possible links to heart disease prevention and the consumption of this leafy green vegetable. Multiple studies have shown that Swiss chard can lower the risk of high blood pressure, therefore aiding in the prevention of heart disease.
Swiss Chard at Meal Time
Adding a serving of Swiss chard to some of your tried and true favorite dishes can be an easy way to start incorporating this vegetable.
It may surprise you how easy it is to do this without changing your favorite mealtime flavors. The more you add Swiss chard to your meals, you may end up liking it and want to add in more without “sneaking” in the veggie. Swiss chard has a similar taste to spinach, which may be familiar to your taste buds already. If not, don’t worry- we have lots of ideas for incorporating Swiss chard into your diet.
A simple way to incorporate Swiss chard into your weekly mealtimes is by chopping up Swiss chard and keeping it frozen. This way, you’ll have it ready to go when it’s time to cook dinner.
If you are up to being a bit experimental, you can blend up those frozen pieces and add Swiss chard to your burger meat for meatloaf or hamburger night. There are many other ways you can sneak in this amazing vegetable! See below for other helpful mealtime tips.
Meal Time Recipes
- Sautéed Swiss chard recipe: In a large skillet over medium-high heat, heat a small amount of olive oil and sautée the Swiss chard. Top with lemon zest and parmesan cheese for a tasty side dish.
- Since Swiss chard can be eaten raw, you can easily mix it into your regular dinner salad greens.
- For any Italian dishes that you may use spinach with, such as ricotta or lasagna, you can add Swiss chard instead.
- Have you ever added spinach or greens to your chili? If so, simply sub in Swiss chard leaves. If you haven’t, it is an easy way to add some extra vitamins to your diet on chili night.
- If you don’t like the taste, try putting it in a smoothie. At the base of the smoothie, you can blend ice and frozen Swiss chard first. Doing this at the beginning with another liquid such as juice or water will help blend the leafy green very well to the point that you can barely taste it. After it is mixed well with the ice and liquid base, add the remainder of your smoothie products such as other frozen fruit or fresh fruit.
- Hamburger soup is a great crockpot meal in the colder months. Look up your favorite recipe for hamburger soup and add a half a cup of Swiss chard to the soup without changing the base flavor.
- Chard and Onion Omelet: This delicious omelet is a great way to start your day, giving you protein and packing your breakfast full of vitamins.
Do you have any other tips for adding Swiss chard to your meals? Share them with us in the comments below!