our first and best steps begin with food
Chard is a powerhouse of Vitamin K1 (which helps blood to clot and bones to stay strong), Vitamin A (an all-important antioxidant and vision support with its carotenoids lutein and zeaxanthin). Additionally, Vitamin C, Magnesium, Copper, Manganese, Iron, Vitamin E, Potassium, Choline, and Calcium are plentiful in chard. As for Calcium, you may be surprised how many dark-green veggies provide the body with very usable forms of that bone-strengthening mineral! Chard provides a generous dose of fiber, which we know is all-important to the health of our gut.
If you are a person who seeks to reduce your intake of oxalates in foods, focus on eating Swiss chard as new, baby leaves, which haven’t accumulated larger amounts.
This recipe serves 4 and is tasty either warm or cold.
3 T butter, ghee, coconut oil, or other healthy fat
2 large leeks, washed and sliced (use the lower white portions)
1.5 tsp sea salt
2 bunches fresh Swiss chard (I used 20 – 24 leaves. Use parts or all of the stems, if desired; cut it into 2-inch pieces) Alternate greens include kale or collards. Two bags of frozen greens may substitute.
4.5 c water or broth (bone broth, veggie broth)
1 c half-and-half or full-fat organic coconut milk
White pepper to taste
1-2 tsp lemon juice to taste
1 c fresh, diced organic red bell pepper
2 scallions, green part snipped, white part thinly sliced for garnish (optional)
1. Melt butter in a soup pot and add the leeks and salt and cook over medium low heat until soft but not brown, stirring occasionally.
2. Add the greens to the pot along with the water or broth and cook for 20 minutes.
3. Puree the mixture in the pot with an immersion blender or transfer the soup to a traditional blender filled halfway; blend carefully. (Allow for steam to vent through the lid, but hold the lid securely with a folded towel to prevent a steam burn.)
4. Add half-and-half or coconut milk for richness and blend with the soup. Pour it back into the same pot if not using an immersion blender and bring back to a simmer, adjusting the thickness with water/broth to create a desired consistency.
5. Add the lemon juice a teaspoon at a time and taste. Adjust sea salt and add white pepper at this time.
6. Add the red bell peppers and cook another 3-5 minutes to soften.
7. Serve in bowls or chill to serve cold, topped with the sliced scallions.