Swiss Chard Healthy Facts


Swiss Chard Healthy FactsThe Swiss chard is a storehouse of healthy nutrition. Here are the facts about Swiss chard and a recipe of low-fat frittata below made of Swiss chard.


What is Swiss chard

The plant is a leafy green was named after a Swiss botanist. The Latin name is Beta vulgaris. Nowadays, this kind of beet mostly popular in Europe.

What are alternative names for Swiss chard:
The plant has a lot of names such as Roman kale, silverbeet and strawberry spinach.

The family:
This tall and leafy vegetable belongs to the goosefoot family which leaves are associated with a goose’s foot. The other members of the family are spinach and beets.

Health benefits of Swiss chard:
Swiss chard is a nutritional storehouse and a perfect source of vitamins A, C and K. It is also rich in potassium, magnesium, iron and dietary fiber.

Swiss chard colors:
The stalks are thick and they can be of different colors - red, white, yellow, or green. The stalks taste a little bitter.

The origin of the word "chard":
“Chard” is a Latin word by its origin (cardus) which means thistle.

Swiss chard growth:
Swiss chard plant can grow up to 28 inches high.

Swiss chard Cooking:
First rinse the crisp leaves of Swiss chard several times in warm water. As for leaves and stalks, they can be steamed, boiled or roasted.

Further health benefits of Swiss chard

There are 35 calories in one cup of chopped Swiss chard. It is more than 300% of the daily need for vitamin K. But it is not indicated for you if have underlying risk of stones in kidneys since the plant contains oxalates decreasing absorption of calcium by the body which can cause kidney stones formation.


Good for Health Recipe - Swiss Chard Potato Frittata

Ingredients:

To make 4 servings

  • Cooking spray
  • Diced potatoes (1 or 1/2 cups)
  • Large onion (1), chopped
  • Coarsely chopped Swiss chard (4 cups, about 6 oz), remove center ribs and stems
  • Large eggs (4)
  • Large egg whites (4)
  • Salt (1/2 tsp)
  • Pepper (1/2 tsp)
  • Low-fat cheese (1/2 cup shredded)


Cooking method

  1. Heat an 8-10 inch skillet (ovenproof) with cooking spray, medium-high heat.
  2. Broiler to be preheated.
  3. Saut? onions about 8-10 minutes until browned, leave aside. Use same skillet to saut? potatoes also until browned, about 8-10 minutes, leave aside. When the skillet is over medium heat add Swiss chard. Cook 6-8 minutes. Then add cooking spray.
  4. Whisk eggs, eggs whites, pepper and saly in a medium bowl until frothy. Add and mix potatoes, onions and Swiss chard.
  5. Put cooking spray into a skillet. Put the skillet over medium-high heat, pour mixture (eggs) into pan. Cook 3-5 minutes (covered).
  6. Spread cheese on frittata. Broil 3-5 minutes until browned.

Serving caloric value: 20 g carbohydrate, 17 g protein, 9 g fat, 221 mg cholesterolm, 445 mg sodium, 3 g sugar, 2 g fiber. Total value: 218 calories




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