Swiss chard is vastly underrated in the vegetable kingdom. With 16% more iron than kale, it is also an excellent source of calcium and vitamins A and C–the vital nutrient that is needed to help maintain normal connective tissue, prevent iron deficiency by expediting the absorption of iron, and keep the immune system strong.
Chard is one of the most vitamin K-rich vegetable sources; this unsung vitamin is needed to help the body manufacture vitamin D and help to limit neuron damage in the brain, making it crucial for people with Alzheimer’s disease. Approximately 100 grams of Swiss chard provides you with a whopping 700% of your recommended intake of vitamin K.
Even if you are new to chard, these delicious and nutritious chard-packed recipes will make you want to add it to your summertime (and anytime) recipe list week after week.
1. Spicy Chard Chips
Easy to make and very tasty, these lightly-spiced chard crisps make a healthier alternative to chips made from starch-heavy white potatoes that can cause blood sugar to spike.
Swiss chard is a rich a source of the essential fatty acid omega-3 that is vital for keeping your brain and joints healthy and is high in natural, easy-to-absorb vitamin A that is needed to keep your immune system strong.
Recipe @ FamilySpice
2. Garlicky Swiss Chard and Chickpeas
Chickpeas make a great accompaniment to the tang of the Swiss chard and gentle crisp bite of the onion in this simple but very nourishing recipe.
In recent years, research studies have found that the fiber found in chickpeas can be utilized by the bacteria in the colon to produce short-chain fatty acids; these make fuel for the cells in your intestines, and by supporting the energy needs of your intestinal walls, you can lower your risk of colon cancer.
Recipe @ FoodieCrush