We would like to introduce you to this vibrant green, which many people find it intimidating to cook for their families.

Some of the nutrition and health benefits of this gorgeous vegetable are worth noting. I even use this as an edible table arrangement. Passion for Spices showcases organic edible garden and thanks to our partners Yard2Kitchen for your expertise in providing garden services.

Swiss chard is one of the most nutritious vegetables out there, as it packed with nutrients. The range of antioxidants in Swiss chard nutrition can be seen both in its deeply colored green leaves and also in the reds, purples, and yellows of its vibrant, multicolored stalks and veins. Swiss chard nutrition benefits include its many forms of polyphenol, betalain and carotenoid antioxidants which are powerful at fighting free radical damage, inflammation, and disease development.

Swiss chard nutrition is especially noted for having chemical properties that make it helpful for preventing and treating diabetes. Swiss chard helps the blood sugar-regulating system within the body by helping to regulate activity of the enzyme called alpha-glucosidase, aiding in the slow release of glucose (sugar) into the blood stream. Please check the US National Library of Medicine, National Institutes of Health for reference.

There are many varieties of recipes using Swiss chard. We are showcasing the following recipe from my recent cookbook Indian Cuisine Diabetes Cookbook for sale on shopdiabetes.org featured in the July issue of the American Diabetes Association's Diabetes Forecast.

Fish Wrapped in Banana Leaves

Makes: 4 servings Serving Size: 4 oz Preparation Time: 5 minutes Cooking Time: 15 minutes

Procedure:

In a blender, combine the green chutney masala ingredients and blend to a fine paste.
Evenly apply the paste to the whole fish (or some paste to each fillet), and then wrap the fish tightly in the banana or Swiss chard leaves. Brush the tops of the leaves with the sunflower oil. Place the wrapped fish in a steamer and cook for 15 minutes.
Cut open the leaf wrapping, slicing away from your body, and carefully release the steam before serving.

Cook’s Note: This dish is known in India as Patrani Machi. You can replace the mango in the masala with the juice of 1/2 lemon, if desired.

Ingredients:

Green Chutney Masala

1 green chili, seeds removed
3 cloves garlic
2 oz. mango
1/2 cup cilantro leaves
2 Tbsp. grated fresh coconut
1/2 tsp. salt
1 1/2 lb. sea bass, scaled and cleaned, or 4 (4-oz) fillets
4 pieces banana leaf or 4 Swiss chard leaves
1 Tbsp. sunflower oil

At Passion for Spices Test Kitchen we constantly create recipes which are easy to use with seasonal ingredients, using authentic flavors. To learn more about our upcoming cooking classes, please check our Classes & Workshops page. Based in Summit, NJ, our cooking classes are focused on food literacy programs which helps everyone to learn to cook at home from scratch. Please find your favorite class and reserve today. Happy Fall Cooking!