Did you know that one cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value of vitamin K? This earthy-tasting leafy green is a nutritional powerhouse packed with vitamins A, K and C as well as magnesium, potassuum, iron and dietary fiber.. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decreases the body’s absorption of calcium and can lead to kidney stones.
Swiss Chard comes in a variety of colors; red, white, yellow and green known as rainbow chard because of its assortment of stem colors–it’s as pleasing on the plate as it is to the palate.
Prepare Swiss chard by rinsing the crisp leaves under cold water and placing them on a paper towel or in a salad spinner to dry. Leaves and stalks can be boiled, steamed, sautéed or roasted. Many people enjoy the somewhat bitter taste of the stalks; similar to celery and others toss the stalks and eat the leaves; similar to spinach.
If you don’t want to waste food, cook the stems first since they need more cook time or if you have a compost bin throw the stalks in there which in return will be used for your garden.
Sauteed Swiss Chard
1 bunch Swiss Chard
2 Cloves garlic
2 Tbsp Extra Virgin Olive Oil
Fresh lemon, optional
Parmesan cheese, optional
Himalayan salt to taste
Rinse and separate the leaves from the stalk by holding the stalk with one hand and pulling the leaf from the bottom to the top with the other hand.
Heat the olive oil in a large skillet over medium heat. Stir in the garlic and cook until tender or slightly brown, about 2 minutes. Add the Swiss chard; cook and stir until the chard is wilted and tender, about 5 minutes.
Season with himalayan salt and pepper and serve. You can also add a Tbsp of Parmesan cheese on top or a squeeze of fresh lemon.
Swiss Chard Stuffed Whole Chicken
Recently I’ve been seeing a lot of supermarkets and big name food warehouses such as BJ’s and Costco selling more and more organic foods and products. I went into Stop & Shop and found an Organic whole chicken and decided to purchase. My husband does not like chicken on the bone so I called my father in law, who is a butcher, and he came over and deboned the chicken for me. We left the ends of the drums on so I am able to stuff the legs. I wanted to utilize the amazing produce that I’ve been growing in my garden so I picked some swiss chard and got started…
3 cloves garlic, peeled (I like to mash the garlic and throw it in practically whole but you can also chop)
1Tbsp of Earth Balance Coconut spread
30-40 Stalks of Swiss Chard
Pecorino Romano, optional
2 Tbsp Carter & Cavero Tuscan Herb Olive Oil (Use extra virgin olive oil and dried herbs such as sage, rosemary and thyme as a substitute)
1 Whole Organic chicken
1 small onion, chopped
1/2 Sweet Onion
We hope you enjoy this chicken because we certainly did 🙂