Tag: Superfoods

The Nutritional Benefits of Swiss Chard

April 14, 2025

What Is Swiss Chard?

Swiss Chard is a leafy green vegetable with highly nutritious leaves. The plant is a good source of vitamins A, C and K, and minerals including magnesium, potassium, copper, manganese, iron and dietary fiber.

Rainbow Chard leaves and stems

Chard has shiny, ribbed leaves, is low in calories and has a low glycemic index of 32. Varieties include red, green and rainbow. Swiss Chard is considered a superfood because it’s rich in antioxidants including beta carotene and flavonoids.

How To Prepare Swiss Chard

Fresh chard can be used raw or cooked in salads, stir-fries, soups and omelets. The entire plant is edible, so nothing goes to waste. Boiling, sauteing, baking, frying and steaming are methods of cooking chard.

Health Benefits of Cauliflower: A Low Glycemic Superfood

March 24, 2025
Cauliflower

A Beautiful Fresh Head Of Cauliflower

What Is Cauliflower?

Cauliflower is a nutrient dense cruciferous vegetable. Cruciferous vegetables are part of the Brassicaceae family and include a variety of vegetables such as broccoli, cabbage, kale, bok choy, and Brussels sprouts.

Cauliflower has a mild somewhat sweet taste and looks a lot like broccoli. Cauliflower is grown in four varieties: orange, purple, green and white.

Cauliflower varieties arranged in a wooden bowl.

Cauliflower Is A Superfood

A superfood has a high nutritional profile and provides substantial amounts of vitamins, minerals and antioxidants while being low in calories. Cauliflower has a Glycemic Index of 15, which classifies it as a low glycemic food.

Cauliflower Is Nutrient Dense

Cauliflower contains the following nutrients.

  • Vitamin C
  • Vitamin K
  • Vitamin B6
  • Calcium
  • Magnesium
  • Phosphorus
  • Potassium
  • Manganese
  • Choline
  • Folate
  • Pantothenic Acid
  • Antioxidants
  • Fiber

How To Prepare Cauliflower

There are many ways to prepare cauliflower. Here are just a few.

  • Cauliflower Rice
  • Cauliflower Pizza Crust
  • Cauliflower Hummus
  • Mashed Cauliflower
  • Cauliflower Tortillas
  • Cauliflower Mac & Cheese