Greens are one of the foundation foods of the Nutritarian Diet. This whole food, plant-based diet developed by Dr. Joel Fuhrman puts emphasis on cancer-fighting, nutrient dense foods.
And dark leafy greens are the most nutrient-dense foods on the planet.
Most of the calories in green veg comes from . . . (surprise!) PROTEIN.
A cup of cooked chard contains a measly 35 calories. Yet it delivers 3 grams of protein, 4 grams of fiber, a megadose of Vitamin K, and a considerable amount of other vitamins like A, C, E, and magnesium, potassium, and iron.
Swiss chard is packed with antioxidants to neutralize those very bad free radicals.
Here are some other reasons to eat swiss chard (and other dark leafy greens.)
- Protects the heart
- Fights cancer
- Helps prevent diabetes
- Maintains bone health
- Improves digestion
This recipe includes two other important ingredients in this nutrient-dense, plant-based diet – mushrooms and onions.
Try to eat dark leafy greens every day. They’re fast, affordable, and will do so much for your health.
Swiss Chard with Mushrooms and Onions
1 small yellow onion, diced
1-2 bunches swiss chard, washed and cut up into 1-inch wide ribbons
4-8 oz. button or baby portabella mushrooms, sliced
Heat up a cast iron skillet over medium-high heat. Add the diced onion and sliced mushrooms, and sauté until the mushrooms have given up their moisture and the onion is translucent. Add some water or vegetable broth a tablespoon at a time to prevent sticking or burning.
Add the washed greens to the pan and put the lid on. (If there isn’t much water left on the greens, you can add some vegetable broth.) The greens will cook quickly. After a minute, remove the lid and give the contents a stir. Continue to cook until the greens have wilted. Season with salt and pepper to taste.