Rainbow Chard

Description:

Rainbow chard is a vibrant, leafy green vegetable known for its colourful stems in shades of red, orange, yellow, and pink. With large, dark green leaves, it has a slightly earthy and mild flavour. Popular in salads, soups, and sautéed dishes, rainbow chard adds a splash of colour and texture to meals.

Health Benefits from eating Rainbow Chard:

1. Low in Calories: With only about 7 calories per cup (36g) of raw rainbow chard, it’s great for weight management.
2. Rich in Vitamins: High in vitamin K, supporting bone health and proper blood clotting, and vitamin A, which benefits skin and vision.
3. Packed with Antioxidants: Contains flavonoids and carotenoids that protect against oxidative stress and inflammation.
4. High in Fibre: Supports digestion and helps regulate blood sugar levels.
5. Good for Heart Health: Potassium and magnesium content support heart function and healthy blood pressure.

Rainbow Chard Nutritional Chart (per 1 cup raw, 36g):

Nutrient	Amount
Calories	7
Carbohydrates	1.4g
Fibre	0.6g
Protein	0.6g
Fat	0.1g
Vitamin A	22% of DV
Vitamin K	572% of DV
Vitamin C	13% of DV
Potassium	330mg

How to prepare your Rainbow Chard :

Start by washing the leaves and stems thoroughly to remove any dirt. Trim off the tough ends of the stems. You can separate the stems from the leaves, as the stems take longer to cook. Slice the stems into smaller pieces and chop the leaves into bite-sized strips. Sauté, steam, or add both to soups and salads, cooking the stems first for a few minutes before adding the leaves. Enjoy!

Here’s a simple and delicious Sautéed Rainbow Chard recipe:

Ingredients:

• 1 bunch rainbow chard, washed and chopped
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1/4 tsp red pepper flakes (optional)
• Salt and pepper to taste
• 1/2 lemon (for zest and juice)
• 1/4 cup vegetable or chicken broth (optional for extra flavour)

Instructions:

1. Prepare the Chard: Separate the stems from the leaves. Slice the stems into 1-inch pieces and roughly chop the leaves.
2. Heat Oil: In a large skillet, heat the olive oil over medium heat. Add the garlic and red pepper flakes, sautéing for about 30 seconds until fragrant.
3. Cook the Stems: Add the chard stems to the skillet and sauté for 2-3 minutes until they start to soften.
4. Add the Leaves: Add the chopped chard leaves to the skillet. Pour in the broth (if using) and season with salt and pepper. Stir occasionally and cook for about 5-7 minutes, until the leaves are tender.
5. Finish with Lemon: Squeeze the juice of half a lemon over the cooked chard and add lemon zest for extra freshness.
6. Serve: Adjust seasoning to taste and serve warm as a side dish.

Here’s a refreshing and healthy Rainbow Chard Juice recipe:

Ingredients:

• 1-2 cups fresh rainbow chard leaves (stems removed)
• 1 medium apple (for sweetness)
• 1 cucumber (for hydration)
• 1/2 lemon (peeled)
• 1-inch piece of fresh ginger (optional, for a little zing)
• 1/2 cup water or coconut water

Instructions:

1. Prepare the Ingredients: Wash the rainbow chard leaves, apple, cucumber, and lemon thoroughly. Cut the apple and cucumber into smaller pieces.
2. Juicing: Add all ingredients to a juicer or blender. If using a blender, blend until smooth and then strain using a fine mesh sieve or cheesecloth.
3. Serve: Pour the juice into a glass and enjoy immediately for the best taste and nutrients.

This rainbow chard juice is packed with vitamins and antioxidants, making it a great energy-boosting drink to start your day!