Swiss chard is a green leafy vegetable with stalks that are usually white or a colourful yellow and red.
Raw Swiss chard has a slightly bitter, earthy flavour, like other dark leafy greens. But, when you cook it, its flavour will become gentle and sweet. Boiling Swiss chard will free up acids and allowing them to leach into the boiling water, this brings out a more delicious taste from the chard. It will reduce the oxalic acid levels. Oxalic acid interferes with absorption of essential minerals, iron, magnesium and especially calcium. Discard the boiling water after cooking.
You can make from Swiss chard a delicious salad. See recipe below.
Swiss chard Health Benefits:
- Bone health: Swiss chard has a significant amount of calcium, magnesium and vitamin K, which essential for healthy bones.
- Regulate blood sugar levels: Syringic acid is one of the unique flavonoids found in Swiss chard, inhibits the activity of a specific enzyme named alpha-glucosidase, which maintain stable blood sugar levels in the body and prevent sugar peaks.
- A powerhouse of nutrients.
Swiss chard nutrition facts
|Swiss chard nutrition facts|
|Total lipid (fat)||g||0.20|
|Carbohydrate, by difference||g||3.74|
|Fiber, total dietary||g||1.6|
|Vitamin C, total ascorbic acid||mg||30.0|
|Vitamin A, RAE||µg||306|
|Vitamin A, IU||IU||6116|
|Vitamin E (alpha-tocopherol)||mg||1.89|
|Vitamin D (D2 + D3)||µg||0.0|
|Vitamin K (phylloquinone)||µg||830.0|
Swiss chard simple salad
- Swiss Chard
- olive oil
- boiling water
- salt and pepper
Wash the chard and cut the stems from the leaves.
In a large saucepan add boiling water and a little sea salt and cover. Add the chard to the boiling water boil them for 3-5 minutes or until they are just tender. Drain and set aside.
Add lemon and olive oil, salt and freshly ground black pepper.