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  • Julie Saalsaa, NC

Swiss Chard from the Garden to the Kitchen

Swiss chard has become one of my favorite summer time greens. It's packed full of nutrients and it is so versatile. It has a very mild flavor and can be eaten raw or cooked. This recipe I'm sharing with you includes it both ways actually. It is important to note that if you cook it, you should cook the stems and the greens separately; the stems will take longer to cook than the greens. This video will run you through what is looks like growing in the garden, and then I take it into the kitchen to prepare the recipe.



Recipe

2 T. avocado oil

1 medium onion, diced

1 bunch Swiss chard

1 tsp fresh rosemary

1 clove garlic

1 1/2 c nuts of your choice (walnuts, pecans, hazelnuts, hickory), chopped

1 tsp sea salt

1/2 tsp black pepper


Dressing:

1 T lemon juice

1 T apple cider vinegar



Swiss Chard Nutritional Facts (1 cup):

Raw Cooked

Fiber = 0.6 g 3.7 g

Vitamin K = 200 mcg 573 mcg

Vitamin A = 2,202 IU 10,700 IU

Vitamin C = 10.8 mg 31.5 mg

Magnesium = 29.2 mg 150 mg

Iron = 0.6 mg 3.9 mg

Potassium = 136 mg 961 mg

Calcium = 18.4 mg 102 mg


Swiss chard is high in antioxidants, which is important for heart health and cancer prevention; good carbohydrate for maintaining blood sugar levels; anti-inflammatory.


Fun Note: the reason it is called "Swiss" chard, is because it was named by a Swiss botanist, not that it is native to Switzerland.

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