- Succulent Swiss chard, also known as spinach-chard or silverbeet, is one of the popular green leafy vegetables of European origin.
- Chard is an annual crop widely grown greens around Mediterranean region and is available at its best during summer season from June until November months.
- Chard is very low in calories (19 kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol controlling and weight reduction programs
- Chard is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity
*Fun Fact* Regular inclusion of chard in the diet has been found to prevent osteoporosis, iron-deficiency anemia, and vitamin-A deficiency; and believed to protect from cardiovascular diseases and colon and prostate cancer.
Golden Raisins and Pine Nuts Swiss Chard
3 tablespoons pine nuts
1/4 cup golden raisins
1/4 cup water
12 cups chopped Swiss chard
2 teaspoons white wine vinegar
- Heat a large nonstick skillet over medium heat.
- Add pine nuts to pan; cook 3 minutes or until browned, stirring frequently.
- Remove nuts from pan.
- Add raisins and water to pan; cook 1 minute
- Add Swiss chard; cook 3 minutes or until chard wilts.
- Stir in vinegar.
- Sprinkle with pine nuts
Total Fat 4.5g
Total carbs 11g
Dietary fiber 3g