Wellness Foundation

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Swiss Chard

Though Swiss chard is known as a dark leafy green, the reddish-purple and yellow color in the stem contain two powerful phytonutrients. Swiss chard is low in calories, high in fiber, and packed with antioxidants which can help prevent cancer and heart disease. It also contains substantial amounts of magnesium and potassium which help to regulate blood pressure and prevent osteoporosis. We love the chard from Amber Waves farm in Amagansett.

ARC Rainbow Chard Salad ARC Rainbow Chard Salad

(serves 4)

1 medium bunch rainbow chard washed, stemmed, and shredded
1 avocado, pitted and flesh removed
1 lemon, juiced
2 1/2 tablespoons leeks, white parts, washed and thinly sliced
1 cup cherry tomatoes
3 radishes, sliced paper-thin on a mandolin
1/2 teaspoon sea salt (optional)
1 cucumber, sliced into 1/4-inchstrips, for garnish (optional)
Salt and pepper to taste

In a mixing bowl, add the chard, avocado, and lemon juice. With your hands, press to cream the avocado until thoroughly mixed. Mix in the leeks, tomatoes, and some of the radishes, reserving a bit of the radishes for garnish. Finish with cucumber, salt and pepper (and any other seasonings you like). *As a variation, add chopped fresh herbs or your choice of diced vegetables. Or for a quick and portable snack, wrap it in your favorite whole grain tortilla.

Greens, Beans, and Grains Balance Bowl Greens, Beans, and Grains Balance Bowl

1 cup Swiss chard (or other dark leafy green or cruciferous veggie)
1/2-1 cup whole grain (i.e. brown rice, farro, etc.)
1 cup beans
1 cup roasted or cooked veggies of choice (the more color the better!)
1/4 cup of cooked mushrooms (they are delicious soaked in Bragg's liquid amino and then sautéed)
1/4 of a sliced avocado (optional)
Handful of micro greens
Sprinkle of your favorite seeds (hemp or pumpkin work great)

Arrange in your favorite large shallow bowl and then stir everything together. If adding seeds, sprinkle them on now. You can also add a small amount of dressing, hummus, or guacamole on top.