Protect Your Heart With Swiss Chard

I've always wanted to know more about Swiss chard. Every time I'm grocery shopping, I recognize the vivid bright green leaves and colorful stems. I wondered if the stems were edible. I wondered if the cooking process for Swiss chard to be an identical process, like cooking spinach or collard greens.

Growing up, the basic greens were easier to afford cook, and mentor my other siblings to eat them prior to leaving the table.

Knowing green vegetables are healthy and have plentiful amounts of vitamins and minerals, Swiss chard takes nutritional value to the next level with three times the amount of vitamin K in just one cup!

Yes, three times. You read that right.

The superfood led me deeper down the rabbit hole of wanting to know more about Swiss chard.

The superfood is part of the Chenopodiaceae family, home to greens like spinach, kale, and beets, also rich with vitamins and minerals.

Swiss chard has firm, deep-green colored leaves with an earthly mild flavor. The various stem colors range from pink, yellow, orange, red, and white, perfect to keep your taste buds anticipating the flex of flavor.

Scientifically known as Beta vulgaris, Swiss chard is native to the Mediterranean. In the United States, we tend to use Swiss chard as ornamental plants to decorate and increase curb appeal.

Here are a few reasons why I appreciate the superfood.

The ultimate heart food.

Strokes are the effect when your cardiovascular system isn't getting sufficient nutrients.

Swiss chard is packed with minerals, like potassium, calcium, and magnesium, essential for healthy blood pressure.

Studies show vitexin found in Swiss chard can combat heart disease, blood pressure and reduce inflammation.

Leafy greens are great to add to your diet lifestyle.

A 2013 study published in The British Journal of Clinical Pharmacology found foods rich in nitrates can reduce blood pressure and improve endothelial dysfunction.

Another study with 175,000 participants who consumed Swiss chard at least once a week lowered heart disease by 11%.

Mind your sugar!

Greens are definite with many health and diet lifestyles. Greens [and other vegetables] are good sources for your body's productivity.

A collection of 23 studies proved eating Swiss chard can reduce the risk of diabetes by 13%!

Swiss chard contains alpha-lipoic acid which helps lower glucose levels and increases insulin sensitivity.

Protect your immunity.

Your immune system is a jack of all trades. The immune system is a temple. Treat your immunity system like the gem it is with Swiss chard's leafy greens.

Alternatively known as silverbeet or spinach beet, cooking the leafy green has more nutrients than raw.

Antioxidants help the entire immunity system from protecting against radiation damage, cell production, and combat against ailment systems.

Swiss chard is packed with antioxidants and anti-inflammatory properties, like flavonoids, quercetin, kaempferol, rutin, lutein, beta-carotene, and vitexin, to name a few.

Invite Swiss chard to the table.

Can't wait to dig in?

Swiss chard can be eaten raw or cooked!

Swiss chard is a good substitute for spinach and kale.

Refrigerate your Swiss chard until you're ready to prepare. I love how versatile Swiss chard can be cooked in so many ways. I like to saute and add the earthy, tender leaves to soups and casseroles.

Substitute the leafy green superfood on your sandwiches as well as wraps.

Soak for a few minutes and place the Swiss chard in an ice bath. Pat dry and chop and large size pieces. Spread into a single layer on a baking sheet with a few pinches of Stella Bistro Foods Universalt and extra virgin olive oil. Broil for 5 minutes or until the ends are crispy. I like to make this recipe at least twice a week to avoid eating potato chips.

As a side with my protein for lunch and dinner, I like to saute and cook down the leaves and stems in extra virgin olive oil, Stella Bistro Foods Rustic Italian Sultry Spice, and a pinch of Stella Bistro Foods Universalt Sultry Spice. I like to add a dusting of shaved parmesan cheese as a garnish.

Whether you're a lover of raw or cooked vegetables, Swiss chard welcomes endless ways to create healthy moments with family and friends.

What are your thoughts on Swiss chard?

Which is your favorite to cook Swiss chard?

Let's begin the conversation below!