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Move over Kale, Rainbow Chard is in the House

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Move over Kale, Rainbow Chard is in the House

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Move over Kale, Rainbow Chard is in the House.  Loaded with phytonutrients, this super-food is part of the beautiful Beet Family.  Delicious recipe below.

Rainbow Chard 1024x765 Move over Kale, Rainbow Chard is in the House

It seems as if Kale is all the rage lately.  Indeed, it is loaded with nutrients, but as hard as I’ve tried, I just don’t love to eat this leafy green.  To be honest, Kale just brings back memories of working for a caterer in High School.  I think of my white collared shirt & black tapered leg pants, fire-hall weddings and Graduation parties.    Kale was the hearty garnish on the edge of the plate.  It didn’t wilt and was tossed a side at the end of the party with bits of tuna salad stuck to it’s leaves.

Regardless of these memories, I’ve given Kale a second chance.  I’ve made chips, sauteed it and have even put it in smoothies.  While I’ve grown to like this vegetable and admire it’s nutritional value, I just don’t think I’ll ever fall in love.

Move over Kale!  Rainbow Chard is in the house (say it…HOWSE!)  Swiss chard is high in vitamins A, K and C, with a 175 g serving containing 214%, 716%, and 53%, respectively, of the recommended daily value.[1] It is also rich in minerals, dietary fiber and protein and is quite popular with Mediterranean cooks.[2]

swiss chard picture of colorful stalks Move over Kale, Rainbow Chard is in the HouseSwiss Chard, the latest veggie on the block, is in the same family as Kale, beets, spinach and quinoa (pronounced Keen WAH). While beets are grown for their beetroot, swiss chard is grown for their leaves, but you can also eat their beautifully colored stalks.  While this vegetable is not on the EWG dirty dozen list, I do recommend that you either grow this vegetable yourself, buy the organic variety or get it from a local farmer’s market that does not use harmful pesticides.

Here is how I prepared it the other night- LOVE this recipe! Mmm… Add this to your Ziplist or print it out and put it in your cookbook.

Move over Kale, Rainbow Chard is in the House

Rating: 51

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Rainbow Chard Move over Kale, Rainbow Chard is in the House

Ingredients

  • 2 Tablespoons of Brummel Brown Yogurt Spread
  • 2 Tablespoons of Olive Oil
  • 3 Cloves of Garlic (minced or crushed)
  • 1/3 Vidalia onion (chopped)
  • 1 Bunch of Rainbow Chard (or other variety if you can't find Rainbow) Dice stems and stalks together, separate from leaves
  • 1/2 Cup of Dry White Wine
  • 2 Tablespoons of Lemon juice
  • 4 Tablespoons of freshly Grated Parmesan Cheese
  • Sea Salt (to tast)

Instructions

  1. Melt the yogurt spread & Olive oil in large pan- medium heat.
  2. Add garlic and chopped onion- cook for a minute
  3. Then add the pretty chard stems & wine
  4. Let cook until stems and onions soften (maybe about 5 minutes)
  5. Stir in the Green Chard leaves- cook until wilted.
  6. Stir in lemon juice
  7. Add Parmesan cheese and salt (to taste)

Notes

Delicious served with a baked potato or sweet potato & flank steak.

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 Move over Kale, Rainbow Chard is in the House

Diva Dietitian

Kristie Finnan is a Registered Dietitian/Licensed Nutritionist, Freelance Writer and Published Children's Author. She is the Mom of 3 and Food Snob with a passion for Nutrition Education, Healthy Kids Foods, Marketing and Social Media. Kristie is the Creative Director/Editor for www.DivaDietitian.com and www.KidsLoveFood.com & Founder of www.DoylestownNutrition.com. Diva Dietitian blogs in Full Disclosure. Please see: http://kristiefinnan.com/about/disclosure.

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