101 Foods That Could Save Your Life

Did you know … Swiss chard is not native to Switzerland but rather Sicily? A botanist named it after his Swiss homeland.

Swiss chard is a member of the beet family but does not produce an edible bulb. There are many varieties of chard such as Fordhook Giant, Ruby Chard, Argenta and Bright Lights. Fordhook is the most popular variety grown in the United States; other common varieties are bunched together under the label “Rainbow chard”. Chard’s taste is somewhere between spinach and beets.

The origins of chard can be traced back to ancient Babylonia. Aristotle wrote about chard in the fourth century B.C. During the Middle Ages, travellers from Italy brought it to North and Central Europe. From there chard travelled to the Far East and China. Today, chard is especially popular in Southern France, Catalonia, Spain and Sicily, Italy.

Chard is grown in Italy, France, Spain, Holland, Switzerland and the United States. California, Texas and Arizona are the primary growers in the U.S.

Chard is a good source of fibre and is an excellent source of vitamins A, C and K. It is a good source of vitamin E, magnesium, potassium, iron and mangenese. Chard contains the carotenoids zeaxanthin and lutein, which benefit vision.

Chard has been used for the treatment of ulcers, tumours, leukaemia and other cancers. In South Africa, the drinking of chard juice is supposed to ease the discomfort of haemorrhoids. Chard juice has also been used as a decongestant and to neutralize stomach acidity.

CANCER: Components in chard were found to inhibit cell proliferation of human cancer cells. A study performed on human breast cancer cells found that the flavonoids present in chard stopped the growth and DNA reproduction of the cells.

DIABETES AND HEART HEALTH: Several studies performed on diabetic rats found that feeding them chard controlled blood glucose and either reversed, stabilized or prevented the negative effects of diabetes such as nerve damage and heart disease.

• Select chard leaves that are a bright green colour with a crisp stalk. Avoid buying chard that is browning or yellowing or has small holes.

• Unwashed chard can be kept in plastic in the crisper drawer of your refrigerator for up to three days.

• Chard should be washed well under cold water to remove any dirt or sand. Next, trim the end of the stalk and cut the leaves into one-inch pieces.

• Avoid cooking chard in an aluminium pan because the oxalates it contains will cause the pan to change colour.

• Use chard in place of spinach in lasagne or salads. The stem of chard can be used as a broccoli substitute.

• Add chard to eggs and pasta dishes for added nutritional benefits.

Swiss Chard Tacos with Caramelized Onion, Fresh Cheese and Red Chilli

from Mexican Everyday by Rick Bayless

Servings: 6 (2 tacos each) • Prep and cooking time: 30 minutes

This unlikely taco filling is fantastic! Don’t worry about the huge volume of chard called for in the recipe; it cooks down considerably. This recipe contains seven powerhouse foods.

INGREDIENTS:

12oz/350g bunch of Swiss chard (other greens can be substituted)

1½ tablespoons of olive oil

1 large white or red onion sliced ¼-inch thick

3 garlic cloves, peeled and chopped or crushed through a garlic press

1 teaspoon red pepper flakes

4floz/125ml reduced-sodium chicken stock or water

½ teaspoon salt

12 warm corn tortillas

4oz/100g crumbled queso fresco, feta or goat’s cheese, for serving

3oz/75g Frontera Guajillo Chilli or Chipotle Salsa

DIRECTIONS:

Cut the chard crosswise into ½-inch slices. In a large frying pan, heat the oil over medium heat. Add onion and cook, stirring frequently, until golden brown but still crunchy, about 4 to 5 minutes. Add the garlic and red pepper flakes and stir for a few seconds, until aromatic, then add the stock or water, ½ teaspoon salt, and the greens. Reduce the heat to medium-low, cover the pan (if you don’t have a lid, a baking sheet works well), and cook until the greens are almost tender—about 5 minutes. Uncover the pan, raise the heat to medium-high, and cook, stirring continually, until the mixture is nearly dry. Taste chard and then season with additional salt, if you think it necessary. Serve with the warm tortillas, crumbled cheese, and salsa for making soft tacos.

BREAK IT DOWN …

Calories: 240; Total fat: 9g; Saturated fat: 3g; Cholesterol: 15mg; Sodium: 610mg; Total carbs: 35g; Fibre: 5g; Sugar: 3g; Protein: 10g.