Tag Archives: Swiss Chard

Kale

10 Ways To Include Kale and Swiss Chard In Your Diet

You may be wondering why, if veggies like Swiss chard and kale have been around forever, why haven’t you heard much about them until recently? Well, the sad truth is that there was a time in history when these greens were considered the “ugly ducklings” of the vegetable family. While their better tasting relatives, like spinach and broccoli, were enjoying the limelight, kale and chard were consigned to a lesser position, largely ignored, until one day, their superfood powers were revealed.

Suddenly, they became all the rage. No one could consume these darlings quickly or often enough, and more and more new and innovative ways were found to incorporate them into meals and snacks. If you are among those who are see in kale and Swiss chard in a new light, here are ten ways you can give these veggies their proper due.

Veggie Soups
Healthy comfort food? Why not? Chop or puree some kale and Swiss chard into your next soup recipe.

kale chips

Kale Chips
Just remove the stem and center ribs and tear leaves into chip size pieces. Toss them with a little olive oil and sprinkle with herbs, salt or cumin. Bake at 300 until crisp.

Smoothies
Smoothies and green protein juices can be great sources for packing in nutrients. Add one or two handfuls of kale, Swiss chard, or spinach to your morning or afternoon concoction. However, you may want to keep in mind that juices do not provide the same fiber benefits as eating greens and drinking smoothies do, as juices tend to have high sugar content due to other added vegetables.

Green Veggies With Eggs
Not to be confused with green eggs and ham, green veggies can make a great addition to an egg scramble or frittata.

Green powder

Green Powders
Green powders contain a large variety of concentrated green veggies, and usually include plant algae like chlorella and spirulina. Look for organic green powders at health food stores and make sure to take into account what type of sweetener and how much sugar the powder contains. Try to keep sugar levels under five grams per serving.

Baked Goods
Fool your family, fool yourself. Puree some Swiss chard or kale into your muffins or brownies. According to Heather Bauer, RD, CDN, “You won’t even feel like you’re eating vegetables.”

Pasta
Cheryl Forbero, RD suggests foregoing the basil or pesto on your pasta for some heartier greens. You can even work them into your lasagna or pesto recipe, says Julie Upton, MS, RD, CSSD.

kale pizza

Pizza
Kale pizza anyone? Why not? After you finish heaping on the mozzarella, how about heaping on the greens? Drizzle with oil and vinegar and mangia!

Beans
Add texture and color to your bean dish with a few cups of chopped Swiss chard or kale. Just add it along with the garlic, onions and seasoning.

Stir-Fry
If your sautéing some beef, chicken or tofu, stir in some carrot, red pepper and Swiss chard stems. Then, remove from heat and stir in the leaves for a healthy and delicious stir fry.

How are you adding kale and Swiss chard to your diet? Let us know how your keeping healthy!

Our Favorite Green Ingredients – Vine Vera Reviews

With beauty and skin care products becoming more high-tech with every passing day, it becomes important to remember some of the exciting natural cures that still play an integral role in our skin care. Numerous studies have confirmed that there are many green ingredients which are still important in defining the way your skin looks and feels. Studies have also confirmed that increasing the intake of certain nutrients can lead to acne prevention, radiant skin and reduced wrinkles. Vine Vera presents its favorite green ingredients that can really transform your skin care routine and hold up on their own in front of all the modern-day ingredients that have come up.

Aloe Vera in a spa concept

Aloe Vera
Aloe vera has been used as a skin care ingredient for centuries. It is famous for its healing and soothing properties and is known to help out with burns. It also offers antioxidant properties, which make it an excellent free radical fighter. Furthermore, aloe vera can also help you restore a healthy glow due to the amino acids, enzymes and vitamin C that it contains.

Fresh kale in a ceramic bowl on a wooden table.

Kale
Kale is popular as one of the healthiest vegetables on the planet. It is known to rank among the best sources of vitamins A, C and K and is also rich in calcium, potassium and folate. Kale offers excellent antioxidant properties because of the presence of flavanoids and carotenoids. Apart from antioxidant protection, Kale also helps in reducing the risks of heart disease and lowers blood cholesterol levels.

Woman applying a seaweed body mask to beautify her skin.

Green Algae
Green algae is among the richest treasures of the ocean that can offer wondrous benefits to your skin. It can stabilize certain minerals that help out with skin moisturization. It is also known to assist with skin lightening and acne reduction.

Swissh Chard on a wooden table.

Swiss Chard
Swiss Chard’s soft texture and beet-like taste makes it an ideal ingredient for sauteeing. It is rich in vitamin A, vitamin C and vitamin K and is known to offer more than enough calcium to support healthy bones in the body. Swiss Chard is also loaded with antioxidants that let it protect the skin from free radical damage, prevent inflammation, reduce blood cholesterol and maintain the level of blood sugar. The biggest benefit of this ingredient in your skin care is that it boosts your skin glow, assists in increasing the production of collagen and prevents acne.

Picture of green tea in a cup and a teapot.

Green Tea
Green tea is an excellent antioxidant that is one of the best ways of protecting your skin against free radical damage. It can also protect your skin from the harmful UV rays of the sun and offer anti-acne abilities as well. Green tea shrinks your blood capillaries and improves skin radiance and rosacea conditions.

Spinach leaves in a wooden bowl on a wooden table.

Spinach
Spinach is considered to be one of the most nutritious vegetables on the planet. It is very high in vitamins and is extremely nutrient-dense. It is full of folate and vitamins A and C. The biggest skin benefit of adding spinach into your diet is that it offers cancer-fighting antioxidants that neutralize the free radicals in the body and negate the damage caused by them. Spinach is also a rich source of kaempferol, an antioxidant that prevents the formation of cancerous cells.

Steamed broccoli in a bowl on a table.

Broccoli
Broccoli is another vegetable that you need to add to your diet. It is considered to be a goldmine for nutrition as it is rich in vitamins A and C, folate and potassium. It boosts brain functioning, regulates blood pressure, provides antioxidant protection and boosts bone health. Broccoli can also repair skin damage and assist the skin in repairing and detoxifying itself.