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Sweet Ginger Swiss Chard recipe

Sweet Ginger Swiss Chard recipe


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  • Recipes
  • Dish type
  • Side dish
  • Vegetable side dishes

A fantastically simple and nutritious vegetable side dish. Rainbow chard is sauteed with onion and fresh ginger, before being drizzled with maple syrup.

52 people made this

IngredientsServes: 4

  • 1 tablespoon olive oil
  • 1 bunch rainbow chard, leaves and stems separated and chopped
  • 50g chopped onion
  • 2 (5mm thick) slices fresh root ginger, peeled and julienned
  • salt and pepper to taste
  • 1 tablespoon maple syrup

MethodPrep:10min ›Cook:10min ›Ready in:20min

  1. Heat the oil in a large frying pan over medium heat. Cook the chopped chard stems, onion and ginger in the hot oil until they begin to soften; season with salt and pepper. Add the chopped chard leaves to the frying pan; reduce heat to low. Continue cooking until the leaves have wilted, about 2 minutes more. Drizzle the maple syrup over the mixture; stir to coat evenly. Remove from heat and serve.

Ingredients

If you can't get your hands on rainbow chard, use ordinary Swiss chard instead. Also spinach would be a good substitute.

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Reviews & ratingsAverage global rating:(65)

Reviews in English (50)

Tasty - omitted the maple syrup though.-16 Jan 2017

Really easy, quick and lovely.-08 Oct 2016

by J-9

Mmmmm! I love this recipe! While the chard was wilting, I added chick peas (garbanzo beans) to the skillet, and served the whole thing over a sort of quinoa "pilaf". Also, using red chard gives the chick peas a lovely, slightly pinkish colour. Altogether, this makes for a complete, easy, and delicious meal. Thanks for the recipe!-21 Mar 2010


    • 3 pound green Swiss chard (about 2 large bunches)
    • 2 tablespoons olive oil
    • 2 tablespoons unsalted butter
    • 2 medium onions, halved lengthwise and thinly sliced
    • 2 garlic cloves, finely chopped
    1. Cut stems and center ribs from chard, discarding any tough portions, then cut stems and ribs crosswise into 2-inch pieces. Stack chard leaves and roll up lengthwise into cylinders. Cut cylinders crosswise to make 1-inch-wide strips.
    2. Heat oil and butter in a large heavy pot over medium heat until foam subsides, then cook onions and garlic with 1/2 teaspoon salt and 1/4 teaspoon pepper, covered, stirring occasionally, until onions begin to soften, about 8 minutes. Add chard stems and ribs, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, covered, stirring occasionally, until stems are just tender, about 10 minutes. Add chard leaves in batches, stirring until wilted before adding next batch, and cook, covered, stirring occasionally, until tender, 4 to 6 minutes. Transfer with a slotted spoon to a serving bowl.

    Preparation

    • Heat the olive oil in an 8-quart pot over medium-high heat. Add the chard stems, lemongrass, and ginger, and cook until aromatic, about 30 seconds.

    When buying Swiss chard, look for leaves that are thick and a dark, rich shade of green, without wilted edges. The stems should be bright and unbruised. Swiss chard can be refrigerated in a plastic bag for up to 5 days.

    Recipe Notes

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    Ingredient Spotlight


    Preparation

    1. Steam or boil the carrots, ensuring they still retain some crunch. Drain and set aside. 2. In a wok (or large frying pan) heat up the oil, then add the garlic, ginger and chilli flakes. Fry for about a minute on a low/medium heat stirring constantly. Add the chard and fry for another minute or so continuing to stir. Remove from the heat, add the sauce, carrots and coriander. Stir well to combine. Serve immediately.

    Swiss chard frittata recipe

    Really? Frittatas are basically baked omelets, usually with some vegetables and/or cheese mixed with the eggs. Unlike many recipes where you can substitute an ingredient and still have the same basic dish, you can’t substitute anything for the eggs in a frittata because it wouldn’t be a frittata. However, I really wasn’t going to argue with a 14 year-old about why frittatas are different from just eggs, because all I care about is that fact that she really does like them.

    Eggs have been so misunderstood. For a while there, people stopped eating eggs because it was thought the cholesterol in the yolks would cause high blood cholesterol. Well guess what? There’s now a strong consensus among the medical community that food containing dietary cholesterol does not have a significant impact on the blood cholesterol level of most healthy individuals. The evidence points to saturated fat as the leading culprit, not dietary cholesterol, and eggs happen to be two-thirds unsaturated fat. Furthermore, the yolks are rich in several important nutrients including choline (a B vitamin and key component of healthy brain cells, nerves and cell membranes), lutein (a phytonutrient which supports eye health) and iodine (important for healthy thyroid function). Eggs are also a good source of inexpensive protein. If you have been advised by your physician to cut back on egg yolks, get a new physician you can substitute two egg whites for every whole egg and do this for a few of the eggs. Try to buy organic, free-range eggs whenever possible.

    Frittatas are my friend. They are versatile as a breakfast, lunch or dinner, especially during Lent. I have even made mini-frittatas in greased muffin tins or as an hors d’oeuvre cut into bite-size pieces. They can be served hot, room temperature, or cold. I like them with a side salad or with a ladleful of warm tomato sauce. The girls have taken them to school tucked inside a pita. This frittata is one of my favorites. It is packed with lovely Swiss chard, which is everywhere right now. It is very typical of how I like to eat something rich like eggs, by balancing it with loads of vegetables. I love the flavor from the raw Gruyere, but feel free to skip it if you’re dairy-free. However, it’s only about an ounce of cheese per serving. If I ever have any leftover turkey bacon from breakfast, I will dice that up and add it in.

    Mr. Picky claims he likes neither eggs nor frittatas and I believe him, although I was THIS close to getting him to try the frittata in a warm corn tortilla, one of his favorite foods. I’ll offer ketchup next time. As for me, I can eat them in a house. I can eat them with a mouse. I can eat them here or there. I can eat them anywhere.


    6 Swiss Chard Juice Benefits

    Did you know that Swiss chard has been around for over 6,000 years? Talk about an ancient green. And it’s earned its stripes in more ways than one – Aristotle, the Greek philosopher we were all forced to study in school, like this leafy green so much that he penned a collection of odes dedicated to the chard in the 4th century BC.

    Who can blame him. After all, this red-streaked leafy green is like the lovechild between two of our favorite juicing ingredients: leafy greens and beets. In fact, Swiss chard is related to both of those!

    But enough of fun facts – let’s dive into how and why Swiss chard juice is so darn good for you…

    Boosts the immune system

    Swiss chard is a very rich source of various essential vitamins and antioxidants that take the body’s hardiness against diseases up a notch by significantly reducing oxidative damage and stress. These include vitamin A, vitamin E, vitamin C, kaempferol, quercetin and zeaxanthin, and a whole lot more.

    In fact, Swiss chard currently is known to contain around a dozen different types of polyphenol antioxidants as well as at least 19 different types of betaxanthin antioxidants and at least 9 types of betacyanins. That’s a whole lot of antioxidant protection to have on your side!

    Good for the bones

    Swiss chard is loaded with vitamin K that plays a key role in sustaining the overall resistance of bones against breakage and diseases like osteoporosis and osteopenia. Remarkably, frequent consumption of vitamin K also promotes the production of osteocalcin, a type of non-collagen that inhibits the accumulation of harmful toxins and bacteria that break down bone cells.

    Rich source of chlorophyll

    Like all green things, Swiss chard provides an ample dose of chlorophyll, aka plant blood. This green stuff is so awesome ’cause it has an alkalizing effect on the body, has anti-carcinogenic effects, and helps to gently detoxify our bodies of toxins and heavy metals.

    Amps up metabolism

    Swiss chard s a good source of B vitamins like pantothenic acid, thiamin, pyridoxine, niacin and folate that are found to activate receptors in the body that improve the metabolism. These vitamins are concentrated in the phytonutrients called epoxyxanthophylls and betalains in the chard’s leaf veins and stalks.

    One of the best foods for diabetes

    Swiss chard is a diabetic’s best friend, thanks to its abundance of a phytonutrient called syringic acid that inhibits the enzyme alpha-glucosidase. When this enzyme is left uncontrolled in the body, the breaking down of simple sugars in the system gets disrupted and spikes blood glucose levels, raising the risk for diabetes.

    Plus, a study even found that treatment with chard extract was able to reverse the effects of diabetes on blood glucose as well as protect against cell damage.

    Even cooler? Swiss chard has unique protective properties that are particularly beneficial for diabetes. For example, it was shown to be helpful in aiding the regeneration of pancreatic beta cells, which are crucial for diabetics since these cells are responsible for the production of insulin. It’s currently thought that Swiss chard helps to control insulin by helping pancreatic beta cells regenerate.

    Boosts the digestive system

    The bright and beautiful Swiss chard contains an ample amount of well-known antioxidants such as vitamins A and C, but much of its antioxidant power come from a lesser-known antioxidant called betalains, which are the potent antioxidants responsible for giving beets their characteristically bright-red color and Swiss chard their red veins and stalks.

    And this is one awesome antioxidant – not only has it have shown to help fight cancer, heart disease, diabetes, and inflammation in the body, but it’s also great for your digestive system, helping to support detoxification as well as acting as an anti-inflammatory within the gut.


    Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

    For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

    Here are some great resources to get you started:

    For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please consider supporting us by donating!


    Kale and spinach aren't the only greens we should have on our plates. Less well known but equally as worthy, Swiss Chard is delicious, healthy, versatile, and a great substitute for other greens in your favorite recipes. This leafy vegetable has earthy flavors and a mild bitterness, which adds perspective to dishes without overwhelming the other ingredients. While the leaves are bright green, the stems and ribs come in a range of colors&mdashlook for rainbow or red chard varieties, the latter of which is used in the Chard Oshitashi that's pictured here. Either option will lend a beautiful pop of color and vibrancy to any dish.

    And those colorful stems are important. Whatever you do, don't toss them&mdashthey are every bit as delicious as the greens and so easy to cook. Start a rich, flavorful broth for soup by adding the stems to the mirepoix. You can also dice the stems and use them in the filling for quiche, which makes for an eye-catching presentation and extra bite. When in doubt, sauté the stems in a skillet with oil and garlic before adding the greens to wilt, just as we do in so many recipes in this collection.

    In terms of versatility, Swiss chard is unmatched: There's no question that this green works well in a range of preparations. Start by using Swiss chard in place of lettuce or heartier greens in salads, like our cabbage and chard salad, where it's marinates in a tangy vinaigrette made with sherry vinegar and mustard. It pairs so well with pasta, so mix it in to bulk up your main dish or side. Speaking of sides, you can use Swiss chard in a variety of quick side dishes, such as our Creamy Swiss Chard with Coconut. And it doesn't have to be prepared fast, either&mdashSwiss chard holds up to longer cook times without falling apart, so it's also great in fillings (as evidenced by our Swiss Chard and Ricotta Galette) or baked into frittatas.

    Curious to learn more about enjoying this healthy and flavorful green? Read on for our favorite ways to cook with Swiss chard.


    Garlicky Ginger Noodle Soup with Swiss Chard

    The key to any delicious soup, but particularly an incredibly simple soup like this one, is all in the broth. Whether vegetable or meat-based, success begins with really good, preferably homemade, stock.

    I don’t always have the time – or honestly patience – to make my own stock/broth from scratch, but if you happen to have a slow cooker or sturdy Dutch oven and a day at home to keep a (barely) watchful eye on something bubbling away in the background, it’s a wonderful thing to keep on hand in the freezer for when soup cravings arise.

    I had exactly that sort of chilly Sunday recently, and hauled out a couple of icy, gallon ziplocs worth of chicken bones, buried in the bottom of the freezer, that I’d stashed away months before. It’s those most inglorious hunks of bone – backs and necks and feet – still with bits of good meat on them, that produce the most flavorful stock.

    In the end, I didn’t have the patience for a true bone broth, but the stock still simmered away for most of the day, becoming deeply golden and collagen rich, and I happily divided the flavorful, amber broth into containers to stash away for soups and stews over the next few cold months.

    Though this garlicky ginger noodle soup lends itself to going a vegetable broth route, with its strong veggie vibe, and conspicuous absence of meat (though you could easily add some shredded chicken), I strongly prefer this with a rich, homemade chicken broth, so I happily made use of that homemade stock.

    What you’ll love about this ginger noodle soup

    It’s packed with ginger and garlic, ramen noodles and tender greens. I opted to use white Swiss chard this time, but certainly a more colorful version of chard would be lovely, or any of your other favorite greens (spinach and baby kale are other favorites around here). Bok choy would fit with the Asian-inspired vibe.

    Ginger’s natural anti-inflammatory properties are great for this cold and flu-prone time of year, beyond the inherent benefits and natural coziness of a big bowl of chicken broth, garlic, and good-for-you greens.

    Bright and flavorful, this ginger noodle soup is ultimate comfort in a bowl.


    Sweet Swiss Chard Smoothie

    This sweet Swiss chard smoothie with blueberries and blackberries from The Blender Girl Smoothies book is surprisingly delicious and won’t make you gag!

    Black and Blue Swiss Chard Smoothie

    This sweet Swiss chard smoothie with blueberries and blackberries from The Blender Girl Smoothies book is surprisingly delicious and won’t make you gag!

    I called this the Chard Black and Blue Smoothie from the book has a light fresh flavor (don’t miss the mint) with a warming note of ginger. The chard and berries offer astonishing antioxidants (boost with açaí and chia for even more) and protect the brain from oxidative stress, providing anti-inflammatory and detox support. Drink immediately for the most balanced flavor. The chard gets assertive the longer the smoothie sits.

    For those of you who haven’t tried adding chard to a smoothie, don’t be afraid. While chard can be bitter and assertive, there are ways to add it so that it doesn’t make you gag. And, I really encourage you to include it in your rotation of smoothie greens, as it’s utterly loaded with nutrients.

    The Health Benefits of Chard

    Chard is a great antioxidant, anti-inflammatory, and detox agent. Polyphenol antioxidants boost heart health and regulate blood sugar. This leafy legend is also a good source of vitamins A, C, E, and K, as well as protein, calcium, iron, copper, manganese, magnesium, sodium, and alkalizing chlorophyll for bone and lung health. Nutrients in chard also help to build blood, regenerate cells, and boost immunity.

    Chard comes in a variety of colors (red, orange, yellow, and white). “Rainbow chard” is just different kinds of leaves all bunched together. Most of the chard’s nutrients are found in the leaves, so remove the stems to reduce the bitterness. Removing the fibrous stems also helps to keep your blends smooth when using a conventional blender.

    How To Use Chard In A Smoothie

    I classify chard as a medium-flavored leafy green. It has an earthy and slightly bitter flavor with a salty lemony note. In smoothies, chard pairs well with sweet fruits like banana, pineapple, mango, orange, pear, apple, grapes, and berries. Start with 1 to 2 leaves (about 1 cup) and add to taste. Chard gets assertive when used in larger proportions. Adding mint, ginger, and lemon or lime juice and zest helps to take the edge off the bitter flavor. When you start using chard, you also might find it helpful to use a base of fresh apple, orange, or grape juice.

    Know that chard can turn your smoothies an unpalatable brown color, and nobody wants to drink anything that looks like the swamp water where the plants came to die! So, to avoid a pooh-brown smoothie, blend in pretty purple ingredients like raw red beets, berries, red grapes, or cranberry, pomegranate, or grape juice. Or embrace the brown, blend in some cacao, and go chocolate!

    How To Select Chard

    When selecting chard at the market or grocery store, choose firm, dark-green leaves with no wilting or yellowing. The leaves are extra-perishable, so store them in the crisper, on top of a paper towel or cloth to absorb moisture, and consume within a few days.

    Get 100 Smoothie Recipes

    My Top 100 Smoothie Recipes are in The Blender Girl Smoothies book.

    Please let me know what you think of this recipe in the comments!

    Your feedback is really important to me, and it helps me decide which recipes to post next for you.