04-16-2014

Rainbow Chard Chips

If anyone shops at Whole Foods, then you may have seen the new bags – “Collard greens are the new kale”. Who knew? Actually, I think Swiss Chard may be the new kale.

Swiss chard has many health benefits including antioxidants, anti-inflammatory benefits and it also supports bone health. While it’s available throughout the year, it’s best during June-August.

Basics:
1 cup of swiss chard provides 600% of your daily vitamin K needs, 60% of vitamin A and 42% of vitamin C. All of that packed into 35 calories per cup!

Don’t wash chard before storing. Wait to wash it until you are ready to eat! Store in the refrigerator, wrapped tightly in a bag, for up to 5 days.

Antioxidants:
Chard is an excellent source of Vitamins A, C, E, manganese and zinc.

Bone Health:
Chard provides calcium, magnesium and vitamin K supporting bone health. Not to mention, calcium & magnesium are also used by the body to rehydrate since they are electrolytes. Athletes can appreciate both functions!

Fiber and protein-rich foods are an excellent way to help stabilize blood sugar levels, since they help regulate the speed of digestion and keep food moving at the right pace through our digestive tract.

WH Foods

Cooking:
In general, it’s best to treat the chard leaves like you would spinach, and the stalks/stem like asparagus when preparing. The leaves can be steamed, sautéed or boiled… you can eat it raw or juice with it too.

Since kale chips have been such a hit, I figured chard chips might be worth a try. I’m glad I tested it out!

Rainbow Chard Chips

Ingredients
2 bunches Rainbow Swiss Chard, leaves peeled & torn into bite sized pieces
Olive oil cooking spray OR 1/2-1 tbsp olive oil
Salt & Pepper to taste
1 tbsp Parmesan cheese, grated {optional}

Directions
1. Heat oven to 400 degrees. Tear leaves off chard & wash thoroughly. Tear into bite sized pieces.

Chard Chips-1
2. Put all pieces of chard into a bowl with enough olive oil (or spray) to lightly coat them. They should have a little shine but not be drenched.
3. Add salt, pepper, and cheese if desired. Feel free to try out other spices or herbs you like (paprika, chili powder, etc).
4. Spread leaves out on a cookie sheet (or two). They can touch some but don’t layer them on top of each other.

Rainbow-Chard Chips-2-the-fueled-athlete
5. Cook in the oven for ~10 minutes. They should start to turn brown & crispy but generally cook faster than kale chips.

Chard Chips-4-the-fueled-athlete
6. Enjoy while hot!

Nutrition Facts (1 cup prepared & baked): 75 calories, 4g fat, 3g carbs, 5g fiber, 4g protein

Rainbow Chard Chips
 
Prep time
Cook time
Total time
 
As simple as kale chips!
Author:
Recipe type: Appetizer
Serves: 4
Ingredients
  • 2 bunches Rainbow Swiss Chard, washed & leaves torn
  • Olive oil cooking spray or 1-2 tbsp Olive oil
  • Salt & Pepper to taste
  • 2 tbsp Parmesan cheese, grated
Instructions
  1. Heat oven to 400 degrees. Tear leaves off chard & wash thoroughly. Tear into bite sized pieces.
  2. Put all pieces of chard into a bowl with enough olive oil (or spray) to lightly coat them. They should have a little shine but not be drenched.
  3. Add salt, pepper, and cheese if desired. Feel free to try out other spices or herbs you like (paprika, chili powder, etc).
  4. Spread leaves out on a cookie sheet (or two). They can touch some but don't layer them on top of each other.
  5. Cook in the oven for ~10 minutes. They should start to turn brown & crispy but generally cook faster than kale chips.
  6. Enjoy while hot!
Nutrition Information
Serving size: 1 cup Calories: 75 Fat: 4g Carbohydrates: 3g Fiber: 5g Protein: 4g

 

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