Swiss Chard

According to The George Mateljan Foundation, “chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that’s also found in broccoli, kale, strawberries, and other foods. But alongside of kaempferol, one of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid. Syringic acid has received special attention in recent research due to its blood sugar regulating properties. This flavonoid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbs are broken down into simple sugars and blood sugar is able to stay more steady. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.” To learn more about Swiss Chard travel HERE

For a tasty recipe, try Sara’s Curried Chard Over Rice:

  • 1 Tb coconut oil
  • 1 large red onion, sliced OR 1 bunch scallions
  • 1 bunch Swiss chard, chopped  (stems too!)
  • 1+ teaspoon curry paste (red or green)
  • 1 C coconut milk divided 
  • salt, to taste
  1. Heat the coconut oil in a large saute pan or wok over medium heat. Add the red onion/scallions, and cook for 5 to 7 minutes, stirring occasionally. 
  2. Add the chard and stir over medium heat for several minutes.
  3. Add curry paste and coconut milk to the chard/onion mixture and cook for 5-10 minutes uncovered.
  4. Serve over brown rice. For some extra flavor, use coconut rice. A recipe can be found HERE.


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