Chard

Photo: Mauricio Alejo

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Chard
Shiny, crinkly leaves with a hearty, spinach-like flavor

Health Perks
Just one cup of cooked chard delivers almost 50 percent of your recommended daily value of magnesium, a mineral that may have the ability to lower blood pressure and reduce the risk of diabetes. A scientific review of several studies found that increasing magnesium intake by 100 milligrams a day (that's just 2/3 cup of cooked chard) can lower the risk of stroke by 8 percent.

Make It a Meal
Take simple steamed chard to the next level with a pesto-inspired seasoning from Middleton. Steam 2 bunches of de-stemmed, chopped leaves in 2 Tbsp. water until wilted. Combine the cooked greens with 2 Tbsp. grated Parmesan cheese, 2 Tbsp. chopped parsley, 1/2 tsp. grated lemon zest, 1/4 tsp. kosher salt, and olive oil. Garnish with 1/4 cup chopped, toasted pine nuts.
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As a reminder, always consult your doctor for medical advice and treatment before starting any program.

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