Recipe: Lean and Green

When it comes to greens, they don't get greener or leafier than Swiss chard. When nutritionists and foodies talk about "greens," chard is what they mean (along with kale and collard greens). Which means, too, that veggies don't get much healthier than these first cousins of beet greens and spinach. First, there are all the traditional nutrients. Chard is loaded with vitamins A, C, and E. It's got so much vitamin K that consumption is not advised for those who are taking anticoagulant drugs. Chard is also rich in minerals, such as magnesium, manganese, potassium, and iron. And being a green veggie, it is an excellent source of fiber. Then there are the generous amounts of B vitamins, which are cardio-protective and contribute to the health of the nervous system. Swiss chard is also rich in phytonutrients, and anthocyanins are chief among them, along with beta-carotene. Anthocyanin packs a double phytonutrient punch, protecting the brain in two ways—as antioxidant and as anti-inflammatory agent—to retard aging and preserve memory and other neurological functions. Researchers have found that consumption of two to three servings a day of vegetables slows the cognitive decline normally seen with age by a substantial 40 percent. The link is strongest for green leafy vegetables.

Veggie Might

Servings: 2

Total Time: 30 minutes

Never liked Swiss chard? You might change your mind when these very green greens are cooked—but not overcooked—with some simple but zesty additions.

Ingredients

• 2 Tbsp olive oil
• 4 large stalks of red-stem Swiss chard
• 4 cloves of garlic, finely minced
• 2 1-inch pieces of fresh ginger, peeled and cut into fine julienne
• Salt (optional)

Directions

• Rinse leaves thoroughly but do not dry.
• Cut 1 inch off tough bottom of stalks and discard.
• Carefully tear leaves from stalks and set aside.
• Heat 2 Tbsp oil in sauté pan.
• Slice stalks at quarter-inch intervals crosswise, place in sauté pan, and cook over moderate heat until they begin to soften, 10-15 minutes.
• Add garlic and ginger and sauté with stalks until garlic begins to turn golden.
• While stalks are cooking, stack leaves and cut into half-inch slices.
• When garlic is golden, add sliced leaves, partially cover pan, and cook 5 minutes, stirring occasionally. Cook just until leaves lose their bulk but not until they become limp or soggy.
• Salt to taste.