It also contributes to maintaining the health of the nervous system. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. You’re right the Bok Choy and Swiss Chard Stir-Fry was more work that an average stir-fry. Joyce. Put the cooked rice or wheat berries in the skillet to heat – stir periodically. 2.87% higher water content per 100g? Slice the leaves in half, stack and cut into 1 inch pieces; stems 1/2 inch pieces. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. I like the red Swiss chard, but green/white will work perfectly fine. Foods with high water content help you stay hydrated. Regarding the veggies, I hope they are working their way back onto the American plate, where they belong. I may be back to this site at some point, but this was a random google search for Bok Choy and Chard. Maybe, if I ever slow down, I will learn the real way to do pictures; but meanwhile, it makes me feel so good, that you like them. While it has a higher level of sodium than other greens (77 mg per cup), it runs close to spinach with the level of nutrients it offers. Stems together and leaves and peppers together. 1 ½ tablespoons sesame seeds also note that the green part of the Swiss Chard has a bit more waxy look to it, very crinkled and can be very large. The amount of food energy in kilocalories (kcal) per 100g. Leaves of Swiss chard and bok choy – cut into 1-inch pieces Add chard leaves in batches, stirring until wilted before adding next batch, and cook, covered, stirring occasionally, until tender, 4 to 6 minutes. July 20, 2010 in Main Dish, Vegetables by Joyce Bunderson. 2 tablespoons extra virgin olive oil Brown the leek and shallot slices in 1 tablespoon of oil. Cut the bok choy and Swiss chard leaves off the stems. Serve over, or with, brown rice or wheat berries. Betaine is an amino-acid that contributes to protein synthesis and contributes to the proper functioning of the liver. Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting. Prepare all the vegetables. Swiss Chard. 2 cups sliced mushrooms Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. 14 to 16 ounces extra firm tofu, drained and cut into ½ inch cubes and fried in sesame oil (If desired, chicken can be substituted; or use neither tofu, nor chicken.) Good Health Can Be Yummy, my dear fellow lover of healthy food, Good luck with the great menu ideas! Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. Serve stir fry with the wheat berries or brown rice. Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Add the leaves and red peppers, sauté for 2 or 3 minutes; add the soy sauce. Leaves on one plate and stalk pieces on another. Cut the wide end of the bok choy stems in half; slice all the stems in ½ inch slices. Joyce, Ordinary Veggies Can Facilitate Weight Loss. CLICK HERE > Swiss Chard Recipe. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. I apologize for the tardy response – we’ve been traveling in Eastern Europe for the past three weeks. Sauté until the stems are soft.