5 Healthy Swiss Chard Recipes to Boost Your Intake of Vitamin K

by DailyHealthPost

swiss chard recipes

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

swiss chard recipe

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

swiss chard recipe

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.[1]

Recipe @ FoodieCrush

3. Swiss Chard with Olives

swiss chard recipe

Simple yet delicious, this recipe makes a great side dish when serving either vegetarian or animal protein-rich main meals.

The Swiss chard it contains will boost your intake of vital minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorous.

Potassium is especially vital because it is a component of cell and body fluid throughout the whole body that helps to control heart rate and blood pressure by stopping the effects of sodium.

Recipe @ SimplyRecipes

4. Swiss Orange Chard with Blood Orange Dressing

swiss chard recipe

The blood oranges used in this recipe make this salad very pleasing to the eye. But what’s even more important is what they can do for our health.

Anthocyanins, a type of antioxidant, is what gives the blood orange flesh its distinct colour. Antioxidants are substances that can protect cells from damage and may even be able to lower the risk of cancer, heart disease, and memory loss.[2]

Recipe @ TheVanillaBeanBlog

5. Swiss Chard and Apple Torte Aux Blettes

swiss chard recipe

The tartness of golden raisins really compliments the tanginess of the Swiss chard in this recipe.

By upping your intake of Swiss chard you are also increasing your intake of five of the B-vitamins such as folate, niacin, pyridoxine, thiamin, and pantothenic acid–all of which are essential for healthy cellular metabolic functioning and need topping up daily as they are water soluble.

Recipe @ StaceySnacksOnline

[1] http://www.ncbi.nlm.nih.gov/pubmed/21831757
[2] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/

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