Swiss Chard: Leafy Green Powerhouse

Tender leaves and colorful stems—low in calories, rich in vitamin K, A, C, magnesium and nitrates for heart health.

0.0(0)

What Is Swiss Chard?

Swiss chard is a **leafy green** with large, dark leaves and **crunchy stems** in white, yellow or red (often sold as **rainbow chard**). It tastes mild and slightly earthy; leaves cook in minutes while stems need a bit longer.

Nutrition Profile

Per 100 g raw: **~19 kcal**, **~3.7 g carbs**, **~1.8 g protein**, **~1.6 g fiber**. Excellent source of **vitamin K**, **vitamin A (beta-carotene)** and **vitamin C**; provides **magnesium, potassium, iron** and natural **dietary nitrates**.

Health Benefits

- **Heart & blood pressure:** natural **nitrates** may support healthy circulation. - **Bone health:** very high **vitamin K** plus magnesium. - **Antioxidants:** beta-carotene, flavonoids support cell protection. - **Gut-friendly:** fibers add bulk and satiety.

Possible Downsides

- **Oxalates:** may contribute to kidney stones in susceptible individuals—rotate greens and hydrate. - **Vitamin K–warfarin interaction:** keep intake **consistent** if on blood thinners. - **Sodium in canned/chopped products:** check labels; fresh chard is naturally low in sodium.

How to Use

- **Sauté or wilt** leaves with garlic, olive oil and lemon. - **Steam or braise** stems first (5–8 min), then add leaves (1–3 min). - Add to **soups, omelets, pastas, grain bowls**. - Use stems like celery in **stir-fries or pickles**.

Tip

**Separate stems from leaves** and start cooking stems earlier. A squeeze of **acid (lemon/vinegar)** brightens flavor and color.

1. Swiss Chard
Swiss chard (blitva) – lisnato povrće sa širokim stabljikama (bijele, žute, crvene 'rainbow'); listovi se kuhaju brzo, stabljike duže; blag, zemljast okus

Comments

Povezani postovi

Bison Meat: Lean, Nutrient-Dense Red Meat

VeganImmunityHealthy Fats

Bone Broth: Slow-Simmered Collagen-Rich Stock

VeganImmunityHealthy Fats

Coconut Flakes: Crunchy, Tropical Topping

VeganImmunityHealthy Fats

Currants (Black, Red & White): Tart, Juicy Vitamin C Powerhouses

VeganImmunityHealthy Fats

Herbal Tea: Caffeine-Free Infusion for Relaxation & Wellness

ImmunityHealthy FatsOrganic

Guajillo Peppers: Fruity, Mild-to-Medium Dried Chilies

VeganImmunityHealthy Fats

Parsnips: Sweet, Nutty Root Vegetable

ImmunityHealthy FatsOrganic

Buttermilk: Tangy, Probiotic-Rich Milk for Baking & Drinking

ImmunityHealthy FatsOrganic

Abalone: Gourmet Sea Snail with Delicate Flavor

PescatarianImmunityHealthy Fats

Sticky Rice (Glutinous Rice): Perfectly Chewy, Sweet or Savory

VeganImmunityHealthy Fats

Swiss Chard: Leafy Green Powerhouse

Tender leaves and colorful stems—low in calories, rich in vitamin K, A, C, magnesium and nitrates for heart health.

0.0(0)

F T IN P W V

Vegan Immunity Gluten-Free Fiber

What Is Swiss Chard?

Nutrition Profile

Health Benefits

Possible Downsides

How to Use

Tip

**Separate stems from leaves** and start cooking stems earlier. A squeeze of **acid (lemon/vinegar)** brightens flavor and color.

1. Swiss Chard
Swiss chard (blitva) – lisnato povrće sa širokim stabljikama (bijele, žute, crvene 'rainbow'); listovi se kuhaju brzo, stabljike duže; blag, zemljast okus