“Charding” the Right Course!
I admit it – the last couple of weeks I've been a little dialed in on the negative health effects of some common foods. While that's all important for you to know, I'm happy to lighten the mood this week with a focus on something positive.
It’s no secret that I love kale, but it’s kind of had its moment.
It’s time for a new green on the block. And it’s one of my favorites.
Believe it or not, this one wasn’t a regular part of my diet – or, truthfully, any part of my diet – as recently as 5 years ago. What is it?
Swiss chard!
That’s Harper in the picture with our deck garden. Full disclosure, my husband is the gardener in our family. I kill plants. Often. He sometimes asks if the plants have to beg for mercy before I’ll water them. Pretty much, yes.
But, back to the Swiss chard…
This bold, beautiful green is packed with nutrients and flavor, ready to zhuzh up any dish.
Don’t know what to do with it?
Its uses are almost endless – from salads to smoothies to soups to sides. I’ve done it all and I’d love it if you would, too. (More on that later when I’ll show you the easiest way to prep it.)
Swiss chard is as flavorful as it is gorgeous, and its benefits go way beyond the plate. Think of it as spinach’s better looking, more talented cousin.
Here are just a few.
Rich in Minerals:
Great source of essential minerals like magnesium, potassium, and iron, which play roles in muscle function, nerve health, and preventing anemia.
Antioxidant Properties:
Antioxidants like vitamin C, vitamin E, and beta carotene help protect the body from cell damage.
Improved Digestion:
Full of fiber, which aids in digestion and keeps your gut bugs (the good ones) happy.
Bone Health:
You’ll find a combo of calcium, magnesium, and vitamin K to support strong bones and help reduce the risk of osteoporosis.
Cardiovascular Health:
Aside from improving your gut health, the fiber content can help lower cholesterol levels and possibly reduce the risk of heart disease. You’ll also find healthy nitrates that may help lower blood pressure.
Anti-inflammatory Properties:
Pigment compounds (in the red stems), called betalains, have an anti-inflammatory effect, important to overall health and well-being.
Cancer Prevention Potential:
Loaded with vitamins and minerals that have been linked to a reduced risk of certain cancers.
Weight Management:
Being low in calories and high in fiber means it’s nutrient dense and can promote feelings of fullness.
Pretty impressive for a leafy green, right?
Now, read through that list again – only, this time, really think about what each of those benefits can mean for you.
Do you have certain disease risks in your family that you want to reduce? Do you have a goal this year that would be easier to achieve if you were more vibrant and energetic? Would your family love to see a calmer, healthier you?
Convinced, but not sure where to start? Try this simple prep method.
Garlic Lemon Swiss Chard
1 bunch Swiss chard, stems and leaves separated and chopped
2 cloves garlic, minced
1–2 tbsp olive oil
Juice of ½ lemon
Salt + pepper to taste
Heat oil in a skillet. Sauté stems and garlic for 2–3 mins, then add leaves. Cook until just wilted (about 2 mins). Finish with lemon juice, salt, and pepper.
Done.
Swiss chard is just one delicious example of how powerful real food can be. Want to learn more about building a plate that works for your goals? Let’s chat. Click below for your free session.
Until next time….
Eat Well
