Chard is a super food that strengthens the immune system, supports healthy blood sugar levels, provides nutrients to generate and balance hormones and it adds fiber to our diet for colon health. It contains vitamin C and fat-soluble vitamins A & K. It also contains magnesium, potassium and iron.
But chard, like many green vegetables also contains anti-nutrients in the form of oxalates. Oxalates bind with minerals preventing them from being absorbed through the intestinal wall. If we are unable to absorb these important nutrients we become deficient. These deficiencies can lead to a number of health problems over time. Oxalates can also be damaging to the gut lining and they interfere with digestion and growth of the immune cells that are predominantly located in the intestines.
But there is good news, Grandma had a trick that “fixed” the oxalates while it also mellowed the sometimes-bitter flavor of chard. She boiled it! Boiling chard, kale, collards and other greens for as little as one minute neutralizes the oxalates making their nutrients more bio-available and easier for our bodies to utilize them.
I don’t know if grandma new to boil the greens to remove the oxalates or not but she did know how to make chard and other greens taste good! Here is Grandma’s super simple recipe.
Ingredients
- 1 Bunch of Swiss or Rainbow Chard
- Red Wine Vinegar
- Sea Salt & Pepper
Instructions
- Roughly chop the leaves and the stems if they are tender. If the stems are tough, as they often are with kale, discard them.
- Bring a large pot of water with 1 tsp of sea salt to a full rolling boil. Add the leaves to the pot for 3 to 4 minutes.
- Strain leaves from the water and serve with a dash of red wine vinegar and salt & pepper to taste.
**For more tips on real food and real nutrition get your FREE Quick Start Guide To Healthy Eating
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