An array of colours are available in chard
This weeks superfood feature is focusing on Swiss chard and the reasons why you should try and eat more of it.
Rather than being another green vegetable that you can add to your plate, Asda has helped you to add some colour. Rainbow chard sticks are being stocked for the first time by a high street retailer and our eyes couldn't be more pleased.
They've been introduced in yellow, pink and red, along with the classic green, so they're bound to brighten up any dish.
Swiss chard is quite possibly one of the healthiest foods in the world. It's packed full of vitamins and antioxidants all of which ward off diseases and health problems.
One of the most popular vegetables in the Mediterranean region, it's available throughout the year so it's easy to become part of our regular diet.
Helen Lear, from Asda's fresh produce team, says: "Packed full of nutrients, fibre and high in vitamins A, K and C, this traditional vegetable is highly versatile for a range of meals including healthy snacks and crudités, stir fries or even cooked up in a tasty gratin, and we're predicting it will being a splash of colour to the nation's dinner plates this autumn."
The best way to serve chard is after quick boiling it, just like spinach as this will get rid of unwanted acids.
How Swiss Chard is served in different countries
In Italy – serve with tomatoes and olive oil; also popular in minestrone soup
In Greece – prepare with leeks & dill
In Spain – the stems and leaves are served with olive oil, garlic, pine nuts and raisins
In Lebanon – it is served with hummus; the stems are used for dipping
In France – the stems and leaves are incorporated into many dishes throughout the day, including some desserts.
Here are a few ways to serve Swiss Chard
Combine 1 medium tomato, chopped, 6 chopped black kalamata olives, 1/2 cup crumbled feta cheese, 1 tsp fresh oregano (or 1/2 tsp dry). Add the 1 pound of hot “3-minute quick boiled” Swiss Chard and gently toss together.
Top with grated Parmesan or Romano cheese and walnuts
Add a few drops of Tamari (soy sauce) to mellow the flavor
Top with Balsamic vinegar and crumbled goat cheese
Top Tip: Don't cook in an aluminum pot because it will cause the pot to become discoloured
Tagged in Health Super Food