Sautéed Swiss chard

by | Jun 23, 2011 | Delicious Recipes À la Christine

One of my dearest friends cooks, bakes, and grills like a professional chef.  She loves to chop vegetables, says things like “ramekins” and has her own tablecloth named after her—The Christine—for purchase at The Palate in Stockholm, WI:  http://www.thepalate.net/.  Preparing food has been her passion since before my husband and I met Christine and her husband, Mark, over 15 years ago.  It has been our good fortune to be the lucky recipients of many delicious meals and absolutely wonderful times in their home.  Since I am all about following our passion, this is my way of letting her have an outlet for hers.  Enjoy!

Swiss Chard:

“Swiss chard is not only one of the most popular vegetables along the Mediterranean but it is one of the most nutritious vegetables around and ranks second only to spinach following our analysis of the total nutrient-richness of the World’s Healthiest vegetables.

Blood Sugar Benefits

Multiple studies on animals have shown that chard has unique benefits for blood sugar regulation. In addition, chard may provide special benefits in the diets of individuals diagnosed with diabetes.

Antioxidant and Anti-Inflammatory Benefits

As an excellent source of vitamins C, E, beta-carotene and the mineral manganese, and a good source of the mineral zinc, chard offers an outstanding variety of conventional antioxidants. But these conventional antioxidants are only part of chard’s fantastic health benefits with respect to prevention of oxidative stress and diseases related to chronic, unwanted oxidative stress. Equally outstanding are chard’s phytonutrient antioxidants.

Support of Bone Health

With its very good supply of calcium, its excellent supply of magnesium, and the vitamin K it provides in amounts six to eight times higher than the Daily Value (in just one boiled cup), chard provides standout bone support.”

 

Sautéed Swiss chard

This is great as a side dish, filling for an omelet, served over pasta or polenta.  It can easily be doubled. 

Ingredients:

1 bunch Swiss chard

3 cloves of garlic (or more to taste)

1/2 sweet onion

2 tbsp olive oil

Splash of apple cider vinegar (use raw unfiltered if available)

3-4 tbsp of water

Instructions:

1. Rinse chard well.  Spin dry. It is ok if there is some water on the chard, it will help it steam later.

2. Chop the stems of the chard into 1/2 inch pieces. 

3. Finely chop garlic and onion.

4. Chop leaves of chard into 1-inch strips.

5. Sauté onion, garlic and stems from Swiss chard in pan over med-low heat for 5-8 minutes.

6. Add the chard leaves.  Sauté 3 minutes. 

7. Add the vinegar and water, cover the pan and sauté an additional 5 minutes. 

8. Take the cover off and let sauté until liquid evaporates (about 2 minutes).