Swiss Chard

Despite its name, Swiss chard is not actually Swiss. In fact, it is native to the Mediterranean region and dates back to at least the fourth century B.C., when it was prized by the ancient Greeks, and later the Romans, for its medicinal properties. A leafy green vegetable, Swiss chard boasts an exceptionally impressive variety and concentration of health-promoting minerals and nutrients, including vitamins C, E, A and K, manganese, zinc, calcium, potassium, magnesium, fiber and protein. It is also an excellent source of phytonutrients, including a variety of some three dozen or more carotenoids and flavonoids, evident in the vibrant red, purple and yellow pigments of chard's stalks and veins. On the whole, this "superfood" offers extensive antioxidant and anti-inflammatory benefits, supports the nervous system, eye and bone health, helps prevent oxidative stress and helps regulate blood sugar in a variety of ways. Studies of Swiss chard have revealed this vegetable's unique blood-sugar regulating benefit, which comes from one of its premiere flavonoids, syringic acid.  This compound inhibits the enzyme alpha-glucosidase from breaking down carbohydrates into simple sugars. For tips on how to select and store and cook with Swiss chard, visit World's Healthiest Foods.

Resources

Swiss Chard. The World's Healthiest Foods.

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Swiss Chard with Chickpeas and Couscous

Quick, easy and uber healthy, this nutrient-packed meal is sure to become one of your favorite go-to options for those nights when you just don't feel like cooking. It is also very easy to play around with. Try it with spinach instead of Swiss chard, or substitute almonds instead of pine nuts, or currants instead of raisins. However you prepare it, it's sure to be a hit.

Preparation time: 25 minutes | Serves 4

Ingredients

• Lundberg Organic Roasted Brown Rice Couscous
• 1/2 cup pine nuts
• 3 tablespoons sunflower oil (coconut or olive may be used)
• 2 cloves garlic, thinly sliced
• 2 cups cooked chickpeas (8 hour soak, 2 hours to cook)
• 2 bunches Swiss chard, stems trimmed
• 1 tablespoon raisins
• 3/4 teaspoon kosher salt
• 1/2 teaspoon black pepper1 cup sunflower seeds, soaked for 6 hours

Preparation:

1. Prepare couscous according to directions on box.
2. Meanwhile, toast the pine nuts in a large skillet, over low heat. Shake the pan frequently, until nuts are golden (approx. 3 to 4 minutes). Transfer to a plate.
3. Return the skillet to medium heat, add the oil, and heat for 1 minute. Add the garlic and cook for 1 minute. Add the chickpeas, raisins, chard, salt, and pepper.
4. Cook, stirring occasionally, until the chard is tender, about 5 minutes. Remove from heat.
5. Fluff the couscous with a fork and divide among individual plates. Top with the chard and sprinkle with pine nuts.Rinse the seed in a strainer and remove excess water, place in a big bowl and add remaining ingredients, combine well.

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