Nutrients, Calories, Benefits of Chard

Required products :

• 2 tablespoons olive oil
• 450 grams of cauliflower
• 1 teaspoon cherry tomatoes, halved
• 1 onion, thinly sliced
• 12 eggs
• 1 cup fresh milk
• 120 grams of feta cheese (or plain cheese)
• 1/4 cup grated Parmesan cheese
• 1/4 tea cup of fresh spices - basil, oregano, parsley

Method of preparation :

Turn on the oven to preheat to 180 degrees.

Grease a pan and put it in the hot oven for 5 minutes.

Meanwhile, remove the leaves from the chard stems and cut the stems and shred the leaves. Put the stems in the hot pan and bake for 5 minutes.

Add the leaves, onion, tomatoes, a little more olive oil and season with salt. Stir and bake for 10 minutes to cook the tomatoes.

Meanwhile, beat the eggs with the milk, feta cheese and season with black pepper.

Pour over the roasted vegetables and sprinkle with grated Parmesan cheese.

Bake for 20 minutes until the eggs are ready. Cool for 10 minutes and sprinkle with a mix of fresh spices and roasted cherry tomatoes if desired.

Have a good time! 

Swiss beets belong to the Styrian family, to which beets and spinach belong. It is grown worldwide and is valuable for its ability to grow in poor soils and because it is not capricious to water and light. Although its name is Swiss beet, the vegetable actually originates from the Mediterranean.

Although kale is the most nutrient-rich leafy vegetable, Swiss beets are just as impressive in their wide range of nutritional benefits. Another common name is the Swiss beet Swiss chard and spinach .

The vegetable has tall green leaves whose stems are yellow, red or white. They are edible and contain a lot of dietary fiber, minerals and vitamins. They are rich in carotene, chlorophyll and antioxidants. The color should be oily green, with fragile stems and without spots. Their use is used in medicine and pharmacy, and in cooking they are used for salads, soups, main dishes and decoctions. The latter is used for compresses for diseased joints and muscle problems. The leaves are bitter, so light heat treatment before consumption is recommended.

Swiss beets can be found both in organic stores in the form of supplements and in hypermarkets.

Nutritional composition of Swiss beets

One cup (175 grams) of cooked Swiss beets contains the following nutrients:

• 35 calories
• 3.3 grams of protein
• 7 grams of carbohydrates
• 3.7 grams of fiber
• Vitamin A - 214% of the recommended daily intake *
• Vitamin C - 53% *
• Vitamin E - 17% *
• Vitamin K - 716% *
• Calcium - 10% *
• Honey - 14% *
• Magnesium - 38% *
• Manganese - 29% *
• Iron - 22% *
• Potassium - 27% *

A small portion of cooked chard can cover the daily requirement of vitamins A and K and almost completely vitamin C. The leaves are an excellent source of vitamin C, vitamin K, vitamin E, as well as protein, manganese, iron, calcium, magnesium, copper. In addition, green leaves are a good source of the minerals zinc, sodium and phosphorus. Because it is low in calories, vegetables are a good food for weight loss.

Useful properties of Swiss Chard

Consumption of Swiss beets helps to:

• building a healthy bone structure;
• lung health;
• regulation of the nervous system;
• regulation of muscle contractions;
• regulation of blood pressure;
• strengthening the immune system;
• maintaining normal heart function;
• maintaining energy balance.

All these health benefits are due to the nutrients contained in the composition of the plant. Green leaves are used in pharmacy in the form of dietary supplements and other laxatives. Here are the most important ingredients in chard, their health benefits, as well as harmful properties for the body.

1. A rich source of antioxidants that fight disease

Swiss beets are a rich source of antioxidants that help protect cells in the body from free radical damage, thus protecting the body from certain diseases.

Antioxidants in chard include polyphenols, vitamin C, vitamin E and carotenoid plant pigments such as beta-carotene. A diet high in antioxidants can reduce the chances of developing some chronic diseases.

Vegetables also contain several flavonoid antioxidants - quercetin, kaempferol, rutin and vitexin. Kaempferol is a powerful anti-inflammatory compound that may have anti-cancer properties.

Studies have found that the vitexin in chard can help fight heart disease by lowering blood pressure, reducing inflammation and inhibiting blood clotting.

2. They contain fiber

Fiber is an indispensable nutrient that has many important functions in the body. It feeds the beneficial bacteria in the intestines, promotes their regular movement, helps maintain healthy cholesterol levels and slows down digestion, stabilizing blood sugar levels. In 175 grams of chard has about 4 grams of fiber - 15% of daily requirement, given that the daily dose is about 25-30 grams.

Following a high-fiber diet reduces the chances of developing heart disease, colon and stomach cancer. Another plus of this diet is the significantly lower body weight.

3. An excellent source of vitamin K.

Vitamin K is a group of fat-soluble compounds that include vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Swiss beet is a rich source of K1, which is found mostly in plant sources.

Just 1 cup (175 grams) of cooked chard provides 716% of the daily requirement of this nutrient, which is involved in many important processes in the human body.

It is needed for blood clotting and various cellular functions. It is also essential for bone health. The body needs it to form osteocalcin - a protein involved in the formation and maintenance of bones.

Low vitamin K intake is associated with an increased risk of osteoporosis and fractures. A diet rich in vitamins contributes to higher bone mineral density and a lower rate of osteoporosis.

4. It is good for heart health

A diet high in a variety of fresh vegetables and fruits has been shown to reduce risk factors for heart disease, such as inflammation, high cholesterol and high blood pressure.

Chard is an excellent source of potassium, calcium and magnesium - minerals that help maintain normal blood pressure.

The fiber in vegetables lowers cholesterol levels by reducing production in the liver and helping the body to excrete more before it is absorbed into the bloodstream.

Many studies have found that people with a higher intake of green leafy vegetables, such as chard, have a low risk of developing heart disease.

5. Lowers blood sugar and reduces insulin resistance

The fiber in vegetables helps maintain healthy blood glucose levels. Foods high in fiber help slow digestion, which reduces the rate at which sugar is absorbed into the bloodstream, thus preventing high blood sugar and stabilizing glucose levels. Fiber also helps reduce insulin resistance, a condition in which cells stop responding to insulin. Insulin resistance is associated with a higher risk of diabetes, heart disease and obesity. Swiss beets are high in antioxidants, such as alpha-lipoic acid, which have been shown to reduce insulin resistance and improve diabetes-related complications, including nerve damage.

6. Helps to lose weight

Fiber again plays an important role, this time helping to increase fullness and the feeling of satiety after a meal, which reduces the chances of overeating and taking in more calories. In addition, chard is a low-calorie vegetable, rich in nutrients, which makes it particularly suitable for addition to diets for weight loss.

Contraindications for suis chard

People taking blood-thinning drugs should not drastically change their diet by adding sharply larger amounts of chard. Because chard is a rich source of vitamin K, which plays an important role in blood clotting and can interfere with medications.

Required products :

• 500 grams of chard, cleaned of stems
• 1 teaspoon salt
• 1 tablespoon coriander seeds
• 1/2 teaspoon cumin seeds
• 1 bunch parsley
• 1 link coriander
• 1 bunch of dill
• 3 onions, finely chopped and squeezed from excess water
• 1 tablespoon Harissa pasta
• 3/4 tea cup bread crumbs
• 1/4 teaspoon black pepper
• 6 eggs
• frying oil
• yogurt for serving

Method of preparation :

Season the chard leaves with salt and leave for 10 minutes in a colander to separate the liquid. Squeeze and chop finely.

Grind the seeds in a mortar or grinder and cut the fresh spices into small pieces.

Mix chard with all products and spices except 3 of the eggs.

Shape the meatballs.

Beat the remaining 3 eggs and dip the meatballs in them one by one, then fry them until they form a crispy crust.

Season with salt and serve warm.