Swiss Chard is a leafy green vegetable that is commonly used in Mediterranean cooking. This vegetable is called by various names including spinach beet, bright lights, crab beets, silver beet and sea-kale beets. The leaves of this vegetable are large and dark green in color. These leaves are harvested at various stages of its maturity. The tender leaves are used in salads while the older and more matured leaves are sautéed to make a side dish.
Swiss Chard Health Benefits
- Excellent source of antioxidants
This leafy vegetable is power packed with antioxidants such as polyphenol, betaxanthin, and flavonoids. The anti-oxidants slow down the aging process and also reduces the risk of cancer.
- Healthy Heart
Swiss chard is an anti-hypertensive vegetable as it contains many trace minerals such as copper, iron, calcium and potassium that aids in proper blood circulation and regulates heartbeat.
- Helps prevent diabetes
Flavonoids found in this leafy vegetable aids in maintaining the sugar level in the blood. Those suffering from diabetes are recommended to add this vegetable in their diet regularly.
- Bone health
Swiss Chard is an excellent source of calcium as well as vitamin K. These two are the key nutrients that aids in the bone health. It reduces the risk of weak bones as it activates osteocalcin and also helps in bone growth and also protects the body from bone mineral loss.
- Aids in digestion
Regular consumption of Swiss chard reduces the inflammation of the intestines. It is source of dietary fiber that aids in the regulation of the bowel movements.
Try out this nutritious and delicious Swiss chard salad
Swiss Chard, Kale, Feta and Chicken Salad
- Apple cider vinegar – 1/2 cup
- Honey – 2 tsp
- Salt – 1/2 tsp
- Black pepper – 1/2 tsp
- Olive oil -1/2 cup
- Kale torn into bite-size – 1 bunch
- Swiss chard torn into bite-size pieces – 1 bunch
- Boneless chicken grilled and cut into cubes – 1 pound
- Crumbled Feta cheese – 6 ounce
- Raisins – 1/3 cups
- Chopped and roasted walnuts – 1/3 cup
In a large bowl, whisk vinegar, honey, salt, and pepper till all the ingredients are well blended.
Now add the greens, grilled chicken, walnuts, raisins and feta cheese into a bowl.
Toss with the dressing and chill till ready to serve.