This week my box included spinach and swiss chard, and I love them both! If you’ve never had swiss chard (aka green chard) before, it is a large dark leafy green vegetable with ribbed leaves. It can have a white, red, or yellow stem too. These vegetables are very low in Calories yet packed with vitamins and minerals. Our bodies can use many of the nutrients both spinach and chard are loaded with such as:
- Vitamin A
- Vitamin E (chard)
- Vitamin K
Whenever I bring home leafy vegetables, I like to wash them right away with cold water in my salad spinner. If I have big chard leaves, I usually cut them up first, and then wash them. I leave smaller leaves whole. Mix the greens around in the water, and then let them stand for about 5 minutes, to let any sand or dirt sink to the bottom. Then I spin dry and store in the fridge in the spinner, or I’ll cook them right away so I can snack on them later.
If you’re short on ingredients or just prefer a more basic method, you can never go wrong with sauteing the greens with a bit of olive oil, garlic, and a pinch of salt and pepper.
- Heat up a pan with a bit of oil, and gently cook the garlic so it does not burn
- Then add the raw greens as they are–no need to boil first
- Add a cover, and the water in the leaves will steam and cook them
- Season with salt and pepper
Book an appointment here! Marina Bedrossian, RDN, CDN, CLT is a family holistic dietitian who specializes in nutrition for digestive issues, nutrition for Autism, ADHD, and nutrition for food sensitivities.