Taro and swiss chard recipe
qulqas with salk قلقاس بالسلق
Health benefits of Swiss chard
- Swiss chard, like spinach, is the store-house of many phytonutrients that have health promotional and disease prevention properties.
- Chard is very low in calories (19 kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol controlling and weight reduction programs.
- Chard leaves are an excellent source of antioxidant vitamin, vitamin-C. Its fresh leaves provide about 33% of recommended levels per 100 g. As a powerful water-soluble antioxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Research studies suggest that regular consumption of foods rich in vitamin C help maintain normal connective tissue, prevent iron deficiency, and also help the human body develop resistance against infectious agents by boosting immunity.
- Chard is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer’s disease.
- It is also rich source of omega-3 fatty acids; vitamin-A, and flavonoids anti-oxidants like ß-carotene, α-carotene, lutein and zea-xanthin. Carotenes convert to vitamin A inside the body.
- It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
- It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
Here is a famous Egyptian recipe for taro with swiss chard
Half boiled meat
gresh green Coriander
fresh green dill
6 Cloves of garlic
Cut taro and wash it with hot water as many times as you can, till its’t gummy
And then put taro with meat and soup
Of course meat is prepared before as boiled meat with onion
Cardamom and Bay leaves and spices
leave it on fire with meat and after a while before the meat is fully cooked, add Coriander and dill.
prepare the Swiss Chard
take care so its not over cooked.
we want it rough and dry like this.
then take it to kitchen chopper to cut it too small.
add it to the taro with meat
Stir and add salt and black pepper
Leave on fire for a while then we are done.
This the final shape
Its good to eat it with white rice
and Eggplant Pickle