Swiss chard, also known as chard, is a vegetable that is often unknown to consumers. The chard ribs have a taste similar to beetroot, but the leaves will have a taste reminiscent of spinach. It is easily cooked in a salty or sweet way, as in the chard pie, a speciality of Nice.
An average chard weighs about 200g, you will find it on the market stalls from June to November. To choose it well, choose a chard with firm white or red ribs and dark green leaves.
Very low in calories, chard is rich in vitamins and essential nutrients. Raw or cooked, it is an excellent source of vitamins C and A, magnesium and potassium.
Rich in polyphenols, chard allows our body to fight against aging by neutralizing free radicals that attack our cells and accelerate the decline of our body.
Anti-cancer:
A natural source of phenolic acids and flavonoids, chard is a very good antioxidant. These phenolic compounds protect the body's cells from damage caused by free radicals. Some studies have demonstrated the inhibition of red chard on the multiplication of carcinogenic cells. Ingested regularly, chard also helps to limit the development of cardiovascular diseases and other age-related diseases.
An anti-diabetes medication:
According to numerous studies, the consumption of chard was strongly recommended in diabetics. Consuming chard would increase insulin secretion by pancreatic cells. This vegetable would therefore improve the control of blood sugar levels. This vegetable would therefore protect the kidneys, heart and liver from diabetes-related damage.
To regenerate and heal:
A 2006 study estimated that colored chard leaves contain a significant amount of glutamine. Thanks to the presence of this amino acid, consuming chard would therefore help the body to heal and regenerate itself. Also rich in minerals such as iron and magnesium, chard contributes to the proper functioning of nerves and muscles. Thus, this vegetable is recommended for athletes to avoid intense aches and pains.
It promotes elimination:
The chard is rich in fiber. This vegetable is, in fact, known for its laxative and diuretic properties. Stems and leaves promote the elimination of waste for a good intestinal transit. The Chard is therefore strongly recommended for people suffering from constipation or water retention.
A surfactant regulator:
An excellent source of potassium, chard helps to regulate blood pressure. Various studies have shown that a diet rich in potassium reduces hypertension problems by moderating sodium levels in the cells.
Allied slimming:
With 20 kcal per 100 g, the chard is the ally of people who take care of their figure. This cousin of spinach is low in carbohydrates and fats, but rich in protein, its nutritional value is all the more interesting. So to vary the pleasures without feeling guilty, include this little-known vegetable in your diet!
Originally very close to beet, chard is a derivative of the same subspecies. Red or white chard can be found, this has very little influence on the flavour of the chard.
Chard is most often cooked, in a pressure cooker or in boiling water, then returned to the pan to give it more flavour.
They can be transformed into gratins, pies or original frying pans.
You can also cook them in soup or velvety, alone or with other vegetables and a few potatoes.
