Swiss Chard

Swiss chard is a relative of the beetroot and is an excellent source of vitamins C, E & K, as well as fibre, calcium and zinc.  This nutrition packed vegetable holds anti-inflammatory properties, fights stress related disease and supports bone health.  Swiss chard contains large amounts of beta-carotene, which has been linked to help the health of your eyes.  It also contains high levels of biotin, which is a mineral essential for healthy hair and nails.  It can be eaten raw or its slightly sauted with a little oil and garlic.  Swiss chard is high in antioxidants and is beneficial for boosting cognitive development.  It is generally in season from May through to October in the UK.


You will need...

Saute or frying pan
1 large bunch swiss chard, finely sliced
2 garlic cloves, peeled & grated
1 tsp butter
1 tsp rapeseed oil
Freshly milled sea salt & black pepper

To make...

Serves 4 as a side

  1. Wash the chard and finely slice including the stems
  2. Gently heat the butter & oil in a saute pan, add the garlic and cook for 20 seconds, to release its flavour
  3. Add the swiss chard and mix into the garlic & butter, gently fry for a few minutes until the leaves have wilted
  4. Season lightly and serve immediately 

Nutritional Info
Per Serving
5 kcal | 0g fat | 0g saturates | 0.7g carbs | 0.7g sugars | 0g fibre | 0g protein | 0g salt

 LOW CAL | 0 FAT | 0 SATURATES | VITAMIN B | VITAMIN C | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER


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