Monthly Archives: November 2011

Swiss Chard


I have developed a new favorite.  Swiss Chard.  My husband thinks this is the grossest thing ever, I find it delightful. My body gives a full hearty cheer of agreement, it is awesome!

Ah, the beautiful swiss chard leaf.  Analysis of the swiss chard leaf finds at least 13 different types of antioxidants.  This beauty is perfect for helping to de-tox your body of the junk found in processed foods, rich holiday foods, and alcohol. Dark leafy greens that are at the top of the “healthiest list” (such as kale and swiss chard) all make the liver switch to “On” and full steam ahead to flush toxins from the body.  The phytonutrients in chard also have an excellent impact on blood sugar levels because of the way they interact with carbohydrates.  Swiss chard is packed with vitamins K, A, and C along with healthy doses of vitamin E, potassium, magnesium, and calcium.  These nutrients make swiss chard excellent for inflammation, bone health, and blood sugar levels.

Here is how I like to eat my swiss chard:

Remove large base stem

Wash leaves and rip into large pieces

Place into a pot of water, bring to a boil.

Boil 3 minutes, remove from water let drain briefly.

Serve hot

Pour Bragg’s Apple Cider Vinegar overtop and sprinkle with toasted sesame seeds.



Swiss Chard is one of the 3 vegetables that should be cooked before eating to reduce their acidic properties. Discard water that it was boiled in as it will be acidic. (In fact it turns black and looks like death!)

Sesame seeds are an excellent source of calcium,  and B vitamins- sprinkle overtop and boost your absorption of these nutrients.  Also they add a toasty nutty tone to balance the vinegar perfectly.

How to make toasted sesame seeds:

Buy natural, whole, unbleached sesame seeds (can be found at whole foods and health food stores)

Toast seeds in a pan on stove top over medium heat until they start to makes popping cracking noises- shake pan to mix seeds around occasionally.

Put in a container in an easily assessable place and sprinkle over food frequently. I’ve found they add depth to many foods- baked potato, salad etc….

Plus sesame seeds have many other amazing health benefits from preventing colon and prostate cancer to helping migraines and bone health!

Eat, be healthy, and enjoy!