Rainbow Swiss Chard
Plant Family: Swiss Chard, (also known as silver beet) and beets are chenopods, a group which is either its own family Chenopodiaceae or a subfamily within the Amaranthaceae. Although the leaves of chard are eaten, it is in the same species as beetroot, which is grown primarily for its edible roots.
Swiss chard is the store-house of many phytonutrients that promote health and prevent disease.
Chard is very low in calories (19 kcal in 2 cups fresh, raw leaves) and fats, and is also an excellent source of the antioxidant vitamin-C.
Chard is an excellent vegetable source for vitamin-K; which has an established role in the treatment of patients suffering from Alzheimer’s disease.
It is rich source of omega-3 fatty acids; vitamin-A, and flavonoids. It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
It is a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. 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 cancers.
Rainbow Chard Salad with Beets and Feta Place the sautéed beet greens on plates, mound with dressed baby greens, then top with shredded beets and feta cheese, sprinkle with the roasted pepitas et voila! Delicious salad with layers of texture and flavor. Any veggies may be used to recreate a seasonal version of this dish.
Sauteed Beet Greens 3 or 4 medium beets with tops 1 clove garlic sliced then smashed with kosher salt Drizzle Olive oil Salt/Pepper
Rainbow Chard Baby Salad Greens 1 lb baby rainbow swiss chard baby salad greens Evenly coat leaves with salad dressing, roasted pepitas and 4oz crumbled feta cheese
Grated Beets Grate beets on course side of box grater Season with Salt/Pepper and toss in a little salad dressing
Salad Dressing 3T Apple Cider Vinegar 1t brown sugar 1t dijon mustard salt/pepper 1/4 C Olive Oil Dissolve sugar in vinegar, add mustard, using stick blender or whisk incorporate oil until it emulsifies. Taste and adjust seasoning.