An easy recipe for Superfood Chard with Cranberry, Ginger, Cumin and topped with Cilantro.


A long time ago, in a land nearby …. I put together this recipe after receiving my Viome superfoods list. Viome tests for your gut bacteria from a tiny sample of poop and determines the kinds of food that will increase or support the good kinds of microorganisms inside your gut. I do not have any serious or debilitating underlying health conditions that I know of, but I still did the test to see what it finds out.

The recipe was developed for a contest in 2020, but its time I bring it home to my own blog.

Their recommendations of an entire list of anti inflammatory ingredients was right on, considering the constant pain I battle with as a result of Adult Idiopathic Scoliosis. – Story for another day!

This recipe indeed is a Superfood Powerhouse – Chard, Cranberry, Cilantro, Cumin, Turmeric. I am only discussing the benefits of 3 below, others may be another day in another recipe.

Ingredients

  • Red and White Chard – 2 Large Bunches
  • Cranberry – Frozen (1/2 cup)
  • Garlic – 1 Tbsp, fresh minced.
  • Ginger – 1 Tbsp, fresh grated.
  • Cilantro – chopped for garnish.
  • Cumin – 1 tsp
  • Ghee – 2 Tbsp \
  • Dried Red Chilies – 2 (optional)
  • Turmeric – 1/2 tsp,
  • Salt : to taste
  • Black Pepper: to taste

Method

  • Step 1. Wash and Chop Chard (I used Red and White Chard). Chop the stems and leaves separately to get even cooking. I chop the stems 1/2 inch size and leaves about 2-3 inches
  • Step 2. Chop Cilantro finely for garnish.
  • Step 3. In the Inner Pot of Instant Pot Add 2 Tbsp of Ghee.
  • Step 4. Add Cumin and Dried Red Chilly. Break them up if you want.
  • Step 5. Next Add the Cranberry, followed by garlic and ginger and thicker stem (chopped) of chard.
  • Step 6. Add the Chard Leaves, Salt, Black Pepper and Turmeric.
  • Step 7. Put the Inner Pot inside the Instant Pot. And Set the Instant Pot to Steam, More, 0 Minutes and Venting Position. This helps evaporate all of the water and get you good dry consistency.
  • Step 8. When the Instant Pot beeps, Wait for about 5 minutes and Open the Pot and Stir and mix everything well – so all of that tartness of cranberry and spices are all incorporated well.

Serving Suggestions:

  • I make vegetable Omelet with this. Crack open 3 eggs, mix steamed chard and make the Omelet.
  • Eat with a side of Garbanzo beans.
  • Eat as a wrap in buckwheat pancake.
  • You can also garnish with Sunflower seeds for crunch.
  • Eat with side of grilled chicken, shrimp, roasted lamb or any other meats, if that is your protein of choice.

Variations of this recipe:

If Radicchio is your superfood, You can add that too. It is difficult to eat radicchio by itself because of bitterness. Cooking pretty much eliminates the bitterness of Radicchio

Prep Tip for Radichhio: Make sure you soak radicchio in cold water for about 30min – 1 hour before using it in a recipe.

Radichhio is another anti inflammatory food, that you should eat regularly if you are managing any kind of chronic pain.

You can also add pitted olives and canned asparagus as well to this recipe in the end.


This is from the Viome website/recommendations.

Chard contains kaempferol which is a flavonoid. Kaempferol is a flavonoid released following microbial metabolism. Kaempferol balances your microbiome, encourages growth beneficial to Lactobacillus and Bifidobacteria species and inhibits growth of harmful or pathogenic bacteria. Studies indicate that kaempferol decreases inflammation and benefits many biological systems including the gastrointestinal, hormonal, neurological, ocular and immune systems.

Cilantro and Cranberries contains flavonoids which are a class of polyphenols. Polyphenols are a complex group of many compounds released following microbial metabolism. Polyphenols balance your microbiome, encourage growth of beneficial Lactobacillus and Bifidobacteria species and inhibit growth of harmful or pathogenic bacteria. Research shows that polyphenols decrease inflammation and benefit many biological systems including the gastrointestinal, hormonal, neurological, ocular, and immune systems.

Cranberries and Chard also improve your Intestinal Barrier Health microbiome score.



What are some Superfoods that you know of? I would love to hear from you and add them to my diet.


Jerry Seinfeld Experiment: Don’t break the chain. Post #10.

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