Swiss Chard (also known as chard) is part of the beet family and can be substituted for spinach in many cases. I actually prefer it and it’s in the top 5 most nutritious vegetables, (1000 nutrients per calorie) along with kale, and mustard greens, watercress, collards and turnip greens. It has a milder taste compared to spinach and it is delicious! If you haven’t tried it, definately put it on your list of new veg to try!
There are many stunning benefits to eating chard. It helps to fight lung cancer and heart disease, can improve digestion, boost energy levels and corrects calcium deficiency. It’s a diuretic and a laxative. If you juice it with carrots it helps to control urinary tract infections and hemorrhoids.
Spray a large saucepan with a little expeller pressed (cold pressed) canola oil or a little water and saute:
1 large sweet onion halved and sliced until brown and carmelized
While the onions are cooking (and they will take a bit of time to get soft and brown), clean and chop coarsley into peices (2″ x 2″ approximately) and put aside:
1 bunch swiss chard
When the onions are nice and golden brown, add:
1 15 oz can of cannelini beans with the liquid (no/low sodium)
As you stir in the beans, scrape the bottom of the pan with your spoon to release all the browned coating from the onions which will add more flavor to the juice.
Add the chard with:
1/2 – 1 cup sweet frozen corn (I like the bread and butter corn)
Put a lid on it for a few minutes until the chard is soft and just beginning to wilt. Season with garlic powder, black pepper to taste and serve.
Note: On occasion you can add a tbsp of grated parmesan or a parmesan substitute to your plate. Only use cheese on rare occasions in small amounts as a condiment.
Makes approximately 2 large servings or 3-4 smaller servings.
Tara Arnold 