Swiss chard: a lush leaf holistic helper
By Mercedes Kay Gold, CNP, CPT
Hello local produce love! Luckily a Swiss botanist identified a gorgeous leafy green and brought us stupendous Swiss chard. Are you serving strawberry spinach, silverbeet or roman kale? All these novelty names refer to Swiss chard, too! Swiss chard is simply a superb spin on kale and spinach with edible stems similar in appearance to celery. The large lush leaves are healthy tasting or what others refer to as earthy. Swiss chard is a tad bitter making it a dreamy digestive aid. The growing season is July through November and there’s literally a rainbow of varieties to love. Choosing Swiss chard is fun with crazy coloured stems from yellow hues to white and ruby red to perfectly pink. Swiss chard has just 25 calories in a cup, low in carbohydrates and heaps of holistic happiness! Swiss chard is off the charts with vitamins A, K and C and mega-amounts of magnesium, potassium and high in dietary fibre.
Vitamin A is obtained from beta-carotene through eating gorgeous green leafy vegetables, not just the yellows and oranges. Swiss chard is a great source of beta-carotene and ultimately vitamin A, awesome for eyesight and supporting strong bones, teeth and healthy skin and hair. Vitamin A is part of the A-C-E trio, the top three vitamins linked to immunity. Suffer from dry itchy skin or dandruff or breakouts? Catch a cold easily? Swiss chard is a healthy helper.
Swiss chard is off the charts with vitamin K, key to blood clotting. K is crucial for overall health and best obtained through heaps of healthy fresh produce.
Vitamin C is a well-known and common go-to for cold-busting benefits. Vitamin C is essential and the body must obtain it through the diet. The body is quickly depleted trying to combat stress, smoking, pollution and pathogens. Vitamin C is needed to form collagen, key to supporting ligaments, tendons, tissues, blood vessels, and youthful glowing skin. Vitamin C heals wounds and helps absorb iron, too. More often than not, citrus is linked to the big C, but veggies like Swiss chard are a sensational source.
Magnesium and potassium are crucial minerals in the body and depleted by stress, exercise and sweat for starters. Fruits and vegetables are the best sources and they are key electrolytes, helping maintain healthy blood pressure. Magnesium is needed for at least 300 jobs in the body and Swiss chard is a tasty way to obtain magnesium.
Swiss chard can be eaten raw or cooked. The lush leaves are a standalone side steamed, sautéed with garlic and a squeeze of citrus or added to soups and a stir-fry. The robust leaves are right on the money as a replacement for bread, tacos and pitas. They make wonderful wraps and hold an array of choices from chickpea “mock tuna” to falafels and hummus. The more intense color the higher the nutrient content and this gorgeous green is worth the taste test. After you fall in love, don’t forget to find a place for home-grown goodness next planting season.
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com or visit www.mercedeskaygold.com
