Benefits of Swiss Chard
Swiss chard is not only one of the most popular vegetables along the Mediterranean .
1. Swiss chard
Swiss chard is a leafy green vegetable that is scientifically classified as Beta vulgaris subsp. cicla, and it belongs to the family Chenopodiaceae. Swiss chard is actually a common name, but in reality, you can simply call the vegetable
Chard is a tall leafy green vegetable commonly referred to as Swiss chard and scientifically known as Beta vulgaris. Chard belongs to the same family as beets and spinach and shares a similar taste profile with a flavor that is bitter, pungent, and slightly salty. Swiss chard is truly one of the vegetable valedictorians with its exceptionally impressive list of health promoting nutrients. Although Swiss chard is available throughout the year, its peak season runs from June through August when it is at its best and in the greatest abundance at your local supermarket.
Swiss chard isn t native to Switzerland. Its actual homeland of chard lies further south, in the Mediterranean region; in fact, the Greek philosopher, Aristotle wrote about chard in the fourth century B.C. This is not surprising given the fact that the ancient Greeks, and later the Romans, honored chard for its medicinal properties. Chard got its common name from another Mediterranean vegetable, cardoon, a celery like plant with thick stalks that resemble those of chard. The French got the two confused and called them both carde.
4. Health Benefits
Although chard has not been studied as extensively as other chenopod vegetables (like beets and spinach), there s no question about the valuable role that chard can play in support of our health, or about its routine inclusion in healthy diets worldwide. The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins. Virtually all of these phytonutrients provide antioxidant benefits, anti inflammatory benefits, or both. In addition, many provide health benefits that are more specific and of special important to particular body systems. Best researched in this area are phytonutrient benefits provided by chard for our body s blood sugar regulating system.
5. WHFoods Recommendations
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. It is also one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. Slice leaves 1 inch wide and the stems 1/2 inch wide and boil for just 3 minutes. We only recommend eating the stems of varieties with white stems; colored stems are very tough.
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SuperFood - Tofu
Tofu is another soy-based protein source, made from dried soybeans that have been soaked and dried, then put through a process much like that used to make cheese.
A coagulating substance is added, which curdles the soy milk, and then the mixture can be cut, strained, and pressed, producing tofus with different degrees of firmness.
This range of textures allows tofu to take on many roles in cooking, bringing soy’s high protein, minerals, and isoflavones to a variety of foods. Because of the degree of processing that the soybeans undergo, tofu has much less fiber than soy foods that use the whole bean.Nutritional Facts
One-half cup of raw, firm tofu provides 183 calories, 5.4 g carbohydrate, 19.9 g protein, 11 g fat, 2.9 g dietary fiber, 209 IU vitamin A, 37 mcg folic acid, 299 mg potassium, 18 mg sodium, 239 mg phosphorus, 258 mg calcium, 13 mg iron, 118 mg magnesium, 1.98 mg zinc, and 1.49 mg manganese.