Juicing Swiss Chard

Detoxifying green juicing swiss chard

Have you tried drinking a salad?

Today’s juice will be like drinking a salad with those ingredients that sometimes cost us so much, but that carry a large amount of nutrients necessary for our body and help detoxify it.

How many times has more than one face changed when hearing that there are chard or spinach to eat?

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By preparing and drinking this juice, you will not notice that you are taking chard or spinach.

You always have to eat or drink a little of all foods, because our body needs all the nutrients that they provide us.

Chard is rich in Vitamin A, which one of the most important aspects is that it will help us by strengthening our immune system, avoiding future possible infections. Also when ingesting vitamin A thanks to the chard our skin will be benefited by strengthening it against any deficiency it may have.

Together with chard, the other ingredients form a perfect juice for weight loss, as it is a low- calorie juice with many diuretic properties.

Surely after trying and learning what this nutritious juice provides, people who are reluctant to these foods will look at them with different eyes.

Ingredients to make chard juice:

  • 2 handfuls of spinach
  • 1.5 cm. ginger
  • 2 handfuls of lettuce
  • 2 chard leaves
  •  1cp. chia
  • 1 lemon without skin

We start with the procedure to make detoxifying juicing swiss chard:

  • We can adjust the amount of fiber we want in the juice. We will mount the juice extractor with the filter with smaller holes for less fiber or the one with larger holes for more fiber. Then you just have to start the juice extractor.
  • We prepare the ingredients with the respective proportions and if we put the ingredients with skin, we will make sure they are ecological.
  • We will introduce the ingredients in the order of the list.
  • Once the ingredients have been introduced, we will let it mix everything in the tank until the pulp has finished coming out. Finally if we watch the video of the recipe we can see that it comes out completely dry.
  • When no more pulp comes out and the color is homogeneous, it is time to serve.

The amount that we will obtain from this detoxifying green juice will be the ration for one person, we will take it little by little to perfectly digest all the nutrients. You have to think that this juice can be equivalent to a good salad with a variety of many green foods.

juicing chard stems

Juicing Swiss Chard

Take advantage of all the ‘green power’ of this ‘smoothie’ with purifying properties. It is a cocktail of vitamins, minerals and fibers, thanks to chard, apple and cucumber. We also add fresh ginger and lime juice. A great way to start your day is with this restorative drink!

INGREDIENTS

  • 2 units by Apple Granny Smith
  • 1 unit of Cucumber
  • 4 chard leaves
  • 2 units of Lima
  • 1 piece of fresh ginger
  • 1 unit of Celery
  • Agave syrup
  • Ice cubes

PREPARATION

  1. 1.Wash, dry and chop both the cucumber and the green apples.
  2. 2.Squeeze the juice from the limes, wash and dry the chard leaves.
  3. 3.Wash, dry, and separate the leaves from the celery stalk.
  4. Four.Put the cucumber, apple, celery leaves and chard leaves in the blender.
  5. 5.Add the lime juice, grate some ginger and add a few ice cubes and agave syrup to taste.
  6. 6.Crush well, serve and decorate with the celery stalk.

Chard properties

The numbers show that chard is a super-nutritious food: 200 g (a normal serving) provide 38 calories (only 2% of what is needed per day) and yet cover 27% of the daily potassium needs, 30% calcium, half iron, almost half magnesium, 100% vitamin C, 25% vitamin E, two thirds of A, and even 7-8% protein.

Compared to spinach, much more appreciated, chard surpasses it in magnesium, provitamin A and folic acid, and equals it in vitamins B1 and B2

The conclusion that emerges from these figures is really surprising, since the relationship between calories and nutrients is 1 to 10, when in other foods this relationship is inverse until reaching 10 to 0 of sugar.

Health benefits

Antioxidants

Like most fruits and vegetables, Swiss chard has antioxidant power. It would contain in particular flavonoids, betalains and phenolic acids. It could potentially have an attraction to protect against certain cancers, against cardiovascular diseases and other health problems.

Diabetes

Swiss chard is used in traditional medicine to regulate diabetes. Although proof of its effect on humans is yet to be done, animal research has shown a positive influence on insulin production.

Alzheimer’s and Parkinson’s

It seems that Swiss chard can help prevent these neurodegenerative diseases, thanks to its supposed inhibitory action of the enzyme acetylcholinesterase.

Essential vitamins and minerals

Swiss chard contains vitamin K (blood thinner), vitamin A (vision, protection against infection, bone health), vitamin C (antioxidant, bone health), iron (formation of red blood cells, blood oxygenation, cell making), copper (formation of red blood cells, antioxidant), magnesium (bone and muscle health) and B complex vitamins (energy, mood).

1. STRENGTHENS THE BONES

Due mainly to its richness in minerals, it is a reinforcing food. It is an excellent source of calcium, especially for people who do not consume dairy products.

2. HELPS TO LOSE WEIGHT

It is an essential food in low-calorie diets to lose weight. Chard satisfies the appetite with a very low caloric intake (about 20 kcal / 100 g).

So that boiled, sautéed or dressed with oil and lemon, they constitute a light dish that can be part of the dinner of those who want to lose weight.

3. AVOID CONSTIPATION

It is suitable for those who suffer difficulties in intestinal transit due to its richness in fiber and its emollient and softening power of the intestinal tract.

These same digestive properties make it recommended in cases of gastritis and hemorrhoids.

The decoction, at a rate of 25 to 50 g per liter of water, is useful against constipation, inflammation of the urinary system, hemorrhoids and dermatoses.

4. FIGHT ANEMIA

Due to its high iron content, and also the presence of copper, it helps to treat iron deficiency anemia.

It is interesting to note that this iron will be better absorbed thanks to the vitamin C that chard already has in abundance.

Precautions

Kidney problems

Kidney stones are made up largely of calcium oxalate, and Swiss chard is a food rich in oxalate. Some healthcare professionals therefore recommend that those who are prone to stones or kidney stones avoid consuming them.

Anticoagulant drugs and vitamin K

Since Swiss chard is an excellent source of vitamin K and this nutrient is a coagulant, people taking anti-coagulant medications (to prevent thrombosis, embolism, and strokes, among others) should be vigilant. In order for their drug dosage to remain adequate, their daily intake of vitamin K must be stable. Swiss chard should therefore be consumed in moderation, to avoid too large a variation in vitamin K levels.

Purchase guide

Varieties

There are several varieties of Swiss chard on the market. The color of the stems varies depending on the variety. Thus, there are red, green, yellow or white chard. The more colorful the stem, the sweeter it will taste.

use 

Chard harvested young and chard from older plants are not used in the same way. Typically, the first, with its lighter and smaller leaves, will be delicious in salads, while the second is worth cooking. Keep in mind that chard leaves can be prepared like spinach.

Choice 

Choose a firm Swiss chard with no visible blemishes or brown spots. Avoid soft stems and wilted leaves.

Conservation

To preserve, separate the leaves from the stems. Place in a bag with holes in several places in the refrigerator. Chard will keep for up to 5 days.

Freezing the stems is not recommended, but the leaves can be lightly blanched, cooled and then frozen in individual portions.

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