By Suzanne Doad, MS, RD, LDN
It’s summer and my parent’s garden is still producing some Swiss Chard. As part of a seasonal veggie series, I would like to share some ideas on how I like to cook them.
The nutrients in plants begin to degrade after they are harvested. Fruits and veggies are at their most nutritious and have the greatest healing properties when they are fresh. Shopping local, including at farmer’s markets or participating in a community-supported agriculture group (CSA), are both great ways to be able to get more fresh produce in your diet. As an added bonus, it also helps to support the local farmers in your area!
Swiss Chard is a great greens option for those with under active thyroids compared to other greens as it is lower in goitrogens, which are compounds that interfere with the production of thyroid hormones. It is also a good source of vitamin A, fiber, plant-based iron, calcium, magnesium, and potassium.
Turmeric adds an additional anti-inflammatory punch and lends a slightly sweet flavor. Don’t skip the black pepper, as it helps your body to be able to absorb and use the turmeric!
Ingredients (2 servings)
1/2 pound of Swiss Chard, chopped, includes stems
1/2 small onion, sliced
2 medium garlic cloves (1 tbsp), minced
2 tbsp olive oil
1/4 tsp sea salt
1/2 tsp dried basil leaves
1/4 tsp ground turmeric
1/8 tsp ground black pepper
1 tsp lemon juice
How To:
Rinse the Swiss Chard well and drain to remove the water. I used a salad spinner here. When the chard is dry, chop it roughly.
Heat the oil in a pan over medium heat and add the black pepper and basil. This helps to infuse the oil with the flavors of the spices.
After a minute of simmering spices, add onions and saute for 3 minutes or until soft and lightly browned.
Add minced garlic and turmeric and saute for an additional 2 minutes, stirring to make sure the garlic doesn’t burn.
Add the Swiss Chard and salt and saute for 10 minutes, or until the greens are tender. If you are using the stems, you may want to cook a little longer based on your preference.
Remove from the heat and add a squeeze of lemon juice to balance the flavors and help with iron absorption.
Enjoy this as a side dish with your favorite protein!