A quick and simple stress-reducing recipe packed with nutrients that help lower blood pressure and improve brain and liver function.
Swiss chard
Swiss chard is an excellent source of vitamin A and vitamin K and a good source of vitamin C and magnesium. Swiss chard also contains the antioxidants beta-carotene, lutein and zeaxanthin. Vitamin A plays a key role in the normal formation and maintenance of many organs, including the heart, lungs and kidneys.
Sweet potato
Sweet potatoes are a starchy, antioxidant root vegetable high in fibre, vitamin B6, vitamin C and potassium. They can help to promote good gut health, enhance brain function and support the immune system.
Sunflower seeds
Sunflower seeds are high in protein and rich in healthy fats, as well as antioxidants. High in vitamin B6, vitamin E and zinc, they may help lower blood pressure and cholesterol while improving brain, heart and eye function.
Serves 2 (double up to serve 4)
1 bunch of Swiss chard
2 medium sweet potatoes
I tin of organic butter beans
3 shallots
1 Tbsp of fresh-picked thyme
3 large cloves of garlic (minced)
Ume boshi vinegar to taste
1 lemon, zested
1 Tbsp of capers (drained)
2 Tbsp of organic sunflower seeds
2 Tbsp of olive oil
2 Tsp of vegetable oil
Pinch of sea salt
Fresh cracked pepper to taste
Pinch of red chilli flakes
Splash of tamari
· Pre-heat oven to 200 degrees
· Wash and scrub the potatoes, rub in oil and sprinkle with sea salt
· Roast for approx. 45 mins or until soft
· Wash Swiss chard, and separate the stems from the leaves. Chop the stems into bite-sized pieces, roughly chop the green leaves
· Peel and finely chop the shallot
· Peel and slice the garlic
· Pick the thyme leaves from stem and roughly chop
· Drain and rinse the butter beans, place to one side
· Toast the sunflower seeds in a dry, non-stick frying pan over a medium heat, keep tossing until slightly browned, splash with tamari to seasons and set one side to cool
· Heat a large frying pan and add your olive oil, tilt the pan to form a pool of oil on one side, add the sliced garlic for a minute and then add the shallot (tilting your pan allows the garlic and shallot to evenly infuse the oil with flavour without burning)
· Add the thyme to the pan with a pinch of salt, fresh cracked pepper and a pinch of red chili flakes, cook for 23 mins until the shallots and garlic have softened
· Add the Swiss chard stems and sauté for 4 mins or until soft
· Add the Swiss chard leaves, capers and butter beans and sauté for another few minutes until the greens are soft and the beans warmed through
· Season to taste with ume boshi vinegar, the zest of a lemon and cracked black pepper
· Serve with the roasted sweet potatoes and garnish with sunflower seeds
With thanks to Heather Barnes on Unsplash for this gorgeous image.
