Produce: mushroom, kale, spinach, potato, apple, lemon, sweet potato, radish, pear, squash, tomato, barley, green beans, onion, garlic, shallot, scallion, and tomato
Herbs & Spices: Miso, garlic, salt, olive oil, mustard, Dijon, balsamic vinegar, and vinegar
Savoury: Egg, cannellini beans, lentils, chicken, beef, pork, fish, sausage, walnuts, pine nuts, brown rice, pasta, farro, couscous, and quinoa
Dairy: butter, cream, goat cheese, blue cheese, white cheddar, gruyere cheese, and parmesan
½ cup (125 mL) counts as one serving of your daily vegetables but it’s easy to eat a full cup (250 mL)! The larger portion has just 35 calories and chard is recommended by the Dieticians of Canada for providing Carotenoids which act as antioxidants which protect your body from damage caused by harmful molecules called free radicals. Dark green leafy vegetables including chard are a source of vitamin K, E and C.
Add Swiss chard to your favourite dishes to add a bit of deep flavour and extra nutrition. Lemon, paprika, and chicken with Swiss chard served over rice is a healthy meal you’ll look forward to!