Sautéed Red Swiss Chard: A Delicious Boost for Your Health
Red Swiss chard is not just pretty to look at—it’s incredibly healthy and easy to cook! At Rx Health and Wellness, we’re all about tasty, nutritious recipes that help you feel your best. Today, let’s dive into a simple sautéed red Swiss chard recipe loaded with essential nutrients and perfect for any meal.
Why Red Swiss Chard?
Red Swiss chard is a leafy green packed with vitamins, minerals, and antioxidants that support your health in many ways:
- High in Nutrients: Loaded with vitamins A, K, and C, essential for immune health, bone strength, and glowing skin.
- Supports Heart Health: Rich in potassium and magnesium, which help regulate blood pressure.
- Boosts Digestive Health: High in fiber, promoting healthy digestion and gut health.
- Balances Blood Sugar: Low in calories and carbohydrates, it’s ideal for managing blood sugar levels.
Easy Sautéed Red Swiss Chard Recipe
Ingredients:
- 1 bunch of red Swiss chard
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- Juice of ½ lemon
- Salt and pepper to taste
- Optional: crushed red pepper flakes for spice
Instructions:
- Prepare the Swiss Chard:
- Wash and dry the chard leaves thoroughly.
- Separate the leaves from the stems. Chop the stems into small pieces and roughly chop the leaves.
- Cook the stems:
- In a large pan, heat olive oil over medium heat.
- Add the chopped stems and cook for about 3-5 minutes until slightly softened.
- Add garlic and leaves:
- Stir in the minced garlic and cook for 1 minute until fragrant.
- Add the chopped leaves and sauté for 3-4 minutes, stirring frequently, until tender.
- Season and Serve:
- Squeeze fresh lemon juice over the sautéed chard, season with salt, pepper, and crushed red pepper flakes if desired.
- Serve warm as a side dish or with your favorite protein like grilled fish or chicken.
Nutritional Information (Per Serving, approximately 1 cup):
- Calories: 90
- Total Fat: 7 grams
- Protein: 2 grams
- Fiber: 3 grams
- Carbohydrates: 5 grams
- Sugar: 1 gram
- Sodium: 150 mg
Why This Recipe Fits Functional Medicine Principles
- Rich in Antioxidants: Swiss chard contains antioxidants that help reduce inflammation, lowering the risk of chronic diseases.
- Supports Gut Health: High fiber content aids digestion and supports a healthy gut microbiome.
- Blood Sugar Friendly: Low carbohydrate content helps keep your blood sugar balanced.
- Liver Health: The nutrients in Swiss chard support liver detoxification and overall health.
Make it Your Own
- Protein boost: Add chickpeas or lentils for extra protein.
- Flavor variations: Top with toasted pine nuts or sesame seeds for added texture.
- More veggies: Toss in mushrooms, onions, or bell peppers for extra nutrition.
Final Thoughts
Incorporating red Swiss chard into your diet is a delicious way to boost your overall health, manage chronic conditions, and feel your best. At Rx Health and Wellness, we’re dedicated to providing you with simple recipes that align with functional medicine to improve your health and vitality. Enjoy!
