Swiss chard has a very earthy flavor and is packed with many nutrients. It has a rich, vibrant colour and tastes mildly bitter. But what is Swiss chard? Swiss chard is a low-fat leafy green vegetable that was identified by a Swiss botanist. This is popular in Mediterranean countries and is also known as Silverbeet, Roman kale, and strawberry spinach. Swiss chard contains good amounts of magnesium, potassium, iron, dietary fiber, vitamins K, A, and C.
Benefits of Swiss Chard:
1. Antioxidants:
Swiss chard is very rich in color and contains good amount of antioxidant. This is also packed with many essential nutrients like beta-carotene, lutein, zeaxanthin, quercetin, vitamin E, vitamin C, zinc, kaempferol.
2. Blood Sugar Regulation:
Swiss chard had good amount of syringic acid and fiber, which regulate the blood sugar levels. It is often advised to consume leafy green vegetables like Swiss chard for diabetes patients.
3. Bone Health:
Swiss chard is the richest source of calcium. This is useful for stronger bones and teeth. 1 cup of Swiss chard can give you 101 mg of calcium. Swiss chard is also rich in vitamin K and magnesium that is vital nutrient for stronger bones.
4. Cancer Prevention:
Swiss chard is also known as “super foods”, due to its cancer preventative properties. They contain fiber, chlorophyll, phytochemicals that is beneficial to reduce the risk of colon cancer.
5. Brain Health:
Swiss chard has vitamin K that helps in healthy functioning of the brain and nervous system.
6. Healthy Blood:
Swiss chard is rich in iron that is beneficial for proper functioning of circulatory system and helps to prevent anemia. This also aids in healthy blood clotting and reduces bruising and bleeding.
7. Hair Health:
Swiss chard contains good amount of biotin that is known as hair vitamin. This helps in good hair growth and strength. Vitamins C and A present in Swiss chard help hair follicles to produce sebum.
8. Eye Health:
Swiss chard contains lutein, an antioxidant that aids in proper function of eye and prevents age-related eye diseases.
[Read:Benefits Of Saguaro Fruit]
4 Delicious Swiss Chard Recipes:
1. Swiss Chard Double-Crust Pizza:
Ingredients:
- 3 tbsp olive oil
- 1 onion
- 1 clove garlic,
- 6 anchovy fillets
- 2 bunches Swiss chard
- Salt
- Hot pepper flakes
- 1 egg yolk
For Dough:
- 1 tsp Sugar
- Warm water
- 8 gm active dry yeast
- 1 tbsp olive oil
- 3-1/2 cups flour
- Salt
Method to Make the Dough:
- Take a bowl
- Dissolve the said amount of sugar in some warm water
- Sprinkle the yeast
- Wait until this is frothy( 10 minutes)
- Add in oil
- Knead with the flour
- Place this in a greased bowl
- Refrigerate for 12 hours
- Get it to room temperature before 1 hour for rolling
Method:
- Heat oil on high heat
- Saute onion, garlic and anchovies for 2 minutes
- Add Swiss chard, salt and hot pepper flakes
- Cook for 15 to 20 minutes
- Cool it
- Spread Swiss chard mixture on the rolled dough.
- Pinch the edges together
- Whisk egg yolk with water
- Brush this over top
- Bake in 190°c oven
- Let it cook till golden brown for 55 minutes.
- Serve this warm by cutting into pieces.
2. Swiss Chard Tart:
This is served as a brunch tart or vegetarian main course. You can serve this hot, warm or even at room temperature.
Ingredients:
- Swiss chard
- Butter
- Green onion
- Chopped fresh mint
- Salt
- Pepper
- 4 eggs
- Mascarpone cheese
- Cream
- Feta cheese
For Pastry:
- 1.5 cups flour
- Salt
- 1/2 cup cold butter,
- Egg yolk
- 1 tsp. Lemon juice
Method:
- Mix flour and salt in a bowl.
- Beat egg yolk with lemon juice
- Mix some ice water
- Add all the dry ingredients
- Stir briskly with fork
- Form dough.
- Press into a disc.
- Wrap this in a plastic wrap
- Put this in refrigerator for 30 minutes.
- Roll out pastry on lightly floured surface.
- Prick the shell all over.
- Line it with foil
- Fill the pie weights or dried beans inside this.
- Bake at 200°c for 15 minutes.
- Take off the weights and foil
- Bake till it turns golden.
- Cool this.
- Cut and discard swiss chard stems
- Put this in boiling salted water
- Cook leaves till they turn tender
- Drain the water and squeeze dry
- Chop the leaves
- Melt butter on medium heat in a skillet
- Fry green onions till they are soft
- Add swiss chard, mint, salt and pepper.
- In a different bowl, beat eggs with mascarpone and cream
- Make a smooth paste
- Add swiss chard mixture and feta.
- Put this in a pie shell
- Sprinkle some feta over this.
[Read:Benefits Of Amla Juice]
3. Swiss Chard with Mushrooms:
Swiss chard with Mushrooms has rich flavors that taste even more delicious with braised meats.
Ingredients:
- Swiss chard
- 1 sweet red pepper
- 2 tbsp. olive oil
- Chopped mushrooms
- 2 cloves garlic
- Salt.
Method:
- Remove and discard the stems of Swiss chard.
- Slice the stems thinly and shred the leaves
- Place this in a separate bowl
- De Seed and slice the red pepper thinly
- Heat oil on medium-high heat
- Sauté garlic, salt, mushrooms, Swiss chard stems and red pepper.
- Add Swiss chard leaves
- Cover this and cook for 3 minutes.
4. Cold Sesame Swiss Chard Leaves:
Ingredients:
- Swiss chard
- Soy sauce
- Sesame seeds
- Sesame oil
- Sugar
Preparation:
- Remove and discard the stems from swiss chard
- Cook the leaves in boiling salted water for 1 minute
- Drain in colander
- Rinse this under the cold water.
- Discard the excess liquid
- Mix sesame seeds, sesame oil, soy sauce, and sugar in a small bowl
- Pour the mixture over the leaves
- Toss to coat well.
Let us look at the top 8 benefits of this wonderful gift of nature:
Thus, from the benefits mentioned above, it is proved that Swiss chard aids in good health. So avail its numerous benefits by preparing the above dishes. Do share your recipe and comments below!
