Swiss Chard

Hidden in the leafy-greens cooler of your market, you'll find the slightly bitter, salty, vegetable, which is actually native to the Mediterranean.

Why it's healthy: A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known a carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That's because both nutrients which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.

How to eat it: Chard goes great with grilled steaks and chicken, and it also works well as a bed for pan- seared fish. Wash and dry a bunch of Swiss chard, and then chop the leaves and stems into 1 inch pieces. Heat a tablespoon of olive oil in a large saute pan or wok, and add two garlic cloves that you have peeled and lightly crushed. When the oil smokes lightly, add the chard. Saute for 5-7 minutes, until the leaves wilt and the stems are tender. Remove the garlic cloves and season the chard with salt and pepper.


Gene C.