I bought some organic chard today at the marked to celebrate making green choices!
Today it's all about Swiss Chard. This leafy green annual is a member of the beet family and can be purchased at local farmers markets or at your grocery with white, red, or multi-coloured stalks. It comes from areas around the Mediterranean not at all from Switzerland as the name suggests. This dish is rich and satisfying and an easy light main dish or colourful side. Gotta love caramelized onions too! Swiss Chard + caramelized onions?
You'll want to try this one!
SWISS CHARD + Caramelized Onions is easy to pull together quickly. It's ready in under 30 minutes! The slightly bitter greens are a super choice when wanting to introduce the 'bitter taste' to your family. This recipe in particular, can be altered slightly to decrease the bitterness and then changed up a bit, next time to introduce a little more of that very special healing 'taste'.
Swiss Chard & Caramelized Onions
Delicious savoury side dish
Ingredients
- 1 large onion chopped
- 2 tablespoon avocado oil or olive, coconut or ghee
- 2 tablespoon unsweetened apple sauce
- 1 bunch Swiss Chard (or any chard or spinach)rinsed and chopped
- 1 tablespoon capers rinsed
- 10 black olives rinsed and chopped, pits removed
- 1 lime juiced * or ½ lime and ½ lemon or combination
- 2-3 grinds Black pepper freshly ground
- dash Sea salt optional*
Instructions
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In a frying pan, cook onions in the oil over medium heat until they begin to brown.
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Lower the heat, cover and allow to simmer slowly for 15 minutes.
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Stir in the applesauce and continue cooking for another minute.
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When the onions are tender and show some colour, stir in the chopped Swiss chard and the olives.
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Cook until the chard is slightly wilted. Use a wooden spoon or spatula to turn the greens.
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Stir in the capers and toss slightly until incorporated and chard is wilted
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Season with black pepper and squeeze the lime over the entire dish.
Recipe Notes
* note as the olives and capers can provide a saltiness to the dish, add sea salt sparingly if at all...to your taste.
WHY SWISS CHARD?
This powerhouse of nutrients can be prepared easily in ways similar to the dish above or can be used anywhere that spinach is suggested. The smaller 'early' leaves are delightful salad ingredients as well. (see note ^^)
Chard Highlights:
- Chard is low in calories (19 kcal per 100g raw, fresh leaves) and fats.
- Chard is often recommended in weight reduction programs and for helping to control cholesterol issues
- Chard leaves are an excellent source of Vitamin A, Vitamin B, Vitamin C, Vitamin K
- Chard is a great source of Omega-3 fatty acids
- Chard is a superb source of minerals: calcium, copper, iron, manganese, phosphorus and sodium.
- Chard is a rich source of flavanoids and anti-oxidants like Beta-Carotene, A-carotene, Lutein and Zeaxanthin
You may see different varieties -- red, green, rainbow. These can all be a Swiss chard, as it depends on the varietal. This green leafy powerhouse. enjoyed on a regular basis is believed to protect from colon and prostate cancers and cardiovascular disease.
It has been found to prevent osteoporosis, iron deficiency anemia, and vitamin A deficiency. No claims here folks.. Just sharing the literature on Chard from various sources including my nutritional books and the 'interwebs'.
^^ Note: Swiss Chard can be eaten raw, though it contains oxalic acid, so it may be better for you to eat it cooked unless you are growing it and able to pick the young tender leaves which contain much less oxalic acid.
Here's hoping that you ENJOY this delicious recipe!
How do YOU use chard in your meals? I would LOVE to hear!!
Anytime is a great time for leafy greens --
Here's to OUR health.
xo Carol
jennifer
This is great, as a female athlete, I am always looking for more iron as I get depleted. Thanks for the functional recipes
Carol Little
You are most welcome. I hope you enjoy this one.. and thanks for stopping by!
Stacey Crawford
I'm always looking for side dishes that have some greens. I love swiss chard but rarely make anything with it. I also love that you used capers in this, as they have such great flavor!
Carol Little
I hope you'll try this dish Stacey.. so quick and a crowd-pleaser!
Heather H
Wow with a side of yum!
ANNE LAWTON
I love this combination, I'm sure it's delicious.
ChihYu
So delicious! The caramelized onions give the chard so much more flavor!
Carol Little
Yes, another level of flavour for sure.
Erin
Love the idea of adding the delicious caramelized onion flavor to Swiss chard!
Carol Little
They go together SO well. Hope you enjoy!
linda spiker
This is stunning!
Carina
Lovely flavours and ingredients in this dish, looks delicious and so healthy!
Carol Little
Thanks Karina. Hope you make and love as much as we do in my home!
Sunrita | spiceitupp
This truely is one recipe that I want to try and see how the various flavours come together. Love the ingredients list.
Carol Little
Hope you enjoy every bite!
Joni Gomes
Oh so interesting! I've bought and cooked with swiss chard many times but did not know most of this info!
Carol Little
Such a super power food and so tasty!
Raia Todd
Lovely and easy! What a delicious way to use chard!
Carol Little
Thanks Raia! Yes. Agreed. And quick to pull together!!
Jean Choi
I love swiss chard and this look so good! The perfect side to any dish.
Meredith
Caramelized onions with sautéed greens are one of my favorite veggie sides. And then adding capers and black olives to chard sounds absolutely delicious! I can't wait to try your recipe!
Carol Little
All these flavours works so well together don't they? And nutritive dense!
Megan Stevens
SO many delicious flavors and ingredients in this. We prefer Swiss chard and collards to kale. Looking forward to making!
Carol Little
Enjoy Megan!!