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Swiss Chard Green Smoothie

Posted Sep 08 2012 2:25pm
Swiss Chard Smoothie

Swiss Chard Smoothie

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

My appreciation for Swiss chard began about 20 years ago when I bit into a Swiss chard pie, wow was that good! Since then, I’ve learned to eat it sautéed, in soups, bean stews, and burritos. This leafy green has an earthy, crisp and well-rounded flavor that not only tastes good, but it’s superb for your body. One cup of cook chard contains 715.9% daily nutritional value of vitamin K, and this vitamin seems to play an important role in the prevention or treatment of bone fracture. It’s also plays an important role for anticoagulant therapy, bone loss prevention, osteoporosis, and inflammatory bowel disease, to name a few. Are you listening Baby Boomers? Swiss chard is also high in vitamins A and C, magnesium, manganese, potassium, and iron, and it’s loaded with antioxidants. Come on. Try it!

My kitchen turned into a science lab this week when I experimented with a new vegan dish. The principal ingredient was the chard, of course, which I dipped in hot water and then rolled with a filling of cooked buckwheat, sautéed onions, chopped dried tomatoes, and diced carrots. The dish was definitely for hard-core vegans—not for those trying to eat more vegetables and less meat, like many of my readers. Luckily I had a back-up plan.  Some time back I posted a recipe for pH Green Drink and the feedback was very positive and I had a few requests for another healthy smoothie, so here is my Swiss chard smoothie. It’s quite delicious and has no added sugars. Add green smoothies to your healthy eating habits!

 

Servings: 1 to 2              Yield: 12 oz.             Total Time: 5 minutes

Ingredients:

1 leaf Swiss chard, stem removed, enough leaf to equal 1-1/2 cups chopped

1/3 banana, sliced

1/3 cup cucumber, peeled and seeded

½ cup chopped golden honeydew melon

Procedure:

1. Put a couple of cups of water on to boil. When it reaches a boil, turn off the water and dip the chard leaf in the water and leave it 15 seconds. (Blanching the chard will make the flavor more mild). Remove it and place it in a blender.

2. Add the other ingredients to the blender along with ¾ cup ice and ½ water. Process until smooth. Drink right away.

 

References:

Power Foods: 150 delicious recipes with the 38 healthiest ingredients

Swiss Chard – http://whfoods.org/genpage.php?tname=foodspice&dbid=16

Vitamin K – http://www.whfoods.com/genpage.php?tname=nutrient&dbid=112

 

If you are a blogger and would like to take part in our group blogging about  Power Foods: 150 Recipes with the 38 Healthiest Ingredients , (from the editors at Martha Stewart’s Living Magazine) we’d love to have your company. Contact: Mireya(at)myhealthyeatinghabits.com for details.

 

Check out what these other bloggers have cooked up!

Alanna – Kitchen Parade Veggie Adventure – Alyce -  More Time at the Table , Ansh -  Spice Roots ,  Casey – SweetSav   Jeanette -  Jeanette’s Healthy Living , Jill -  Saucy Cooks  Martha -  Simple-Nourished-Living , Mireya -  My Healthy Eating Habits

This recipe is also posted at   Pennywise Platter , Full Plate Thursday , and  Whole Foods Wednesday , and Superfood Sunday

 

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