Swiss Chard

Swiss Chard is in the leafy green family. You can find its color ranging from green to reddish. It is special because of the phytonutrients called betalains that are in the green. These provide antioxidants, anti-inflammatory traits, and detoxification. On top of those already jammed packed powerhouse benefits Swiss Chard helps regulate blood sugar levels and helps with bone health. It also has an amazing percentage of Vitamin K and A.

Sensational Swiss Chard

How to Choose and Keep
The best Chard to choose the ones with a nice green color and intact healthy looking leaves. Only wash right before you prepare. Store in the fridge in a tightly concealed plastic bag.


Preparation
The easiest way to cook is to boil. Rinse the Swiss chard under cold water. Tear the leaf from the stalk and discard the stalks. Put into a pot of boiling water and cook uncovered for 3 minutes. Drain the water and add some sea salt or garlic pepper. Use as a side dish for most any meal. It is important to drain the water after cooking Swiss chard, as it helps to release some of the acids the green contains.


Nutrients
Vitamin K, Vitamin A, Vitamin C, Magnesium, Manganese, Potassium, Iron, Vitamin E, Fiber, Copper, Choline, Calcium, Tryptophan, Vitamin B2, Vitamin B6, Protein, Phosphorus, Vitamin B1, Folate, Zinc, Biotin, Vitamin B3, Vitamin B5


Action Steps
1. Find some fresh Swiss chard and add into to your next pasta dish.
2. Grill your favorite meat and have Swiss chard as a nutrient packed side with some sauteed garlic mixed in. Yummy.

(Resource: whfoods.com, picture http://home.howstuffworks.com/swiss-chard.htm)