Particularly popular among Mediterranean cultures, Swiss Chard or Silverbeet is actually a member of the spinach family. It is however, more substantial and much greater in nutritional value than regular spinach. Generally inexpensive at the grocer, it makes an excellent bang for you buck.
Why it’s a superfood?
- High in vitamins A, C, E and K, fiber, magnesium, manganese, potassium, iron and antioxidants;
- Good source of calcium and copper.
The high levels of antioxidants, found in Swiss Chard, have been shown to prevent cardiovascular diseases and some cancers. Several studies have reported that higher dietary intakes of potassium lowered the risk of heart attack and stroke.
Making the most of Swiss Chard
Swiss Chard packs a lot of nutritional density for bone health. A single serving provides approximately seven times the daily value for vitamin K.
The best way to retain the nutrient density is to sauté. Stems will take slightly longer to cook, so allow extra time and cook with a tablespoon of olive or coconut oil and some chopped onion. Once the stems are tender, add the leaves and cover until the leaves are also tender. To enhance iron absorption, add some acidic juice to finish, like lemon.