This is a dietary regimen Specially formulated for all those people who need to lose those extra kilos and who are fans of chard stalksIt's a very easy diet to follow, if you do it strictly. It will allow you to lose 2 kilos in 7 days.
To be able to put this dietary regime into practice you will have to have a healthy state of health, drink as much water as possible daily, eat the boiled stalksPrepare dishes in a light form, flavor all infusions with sweetener, and season food minimally with salt, vinegar, oregano and balsamic vinegar.
Example of daily menu: inspired by a diet based on green vegetables
Breakfast: 1 infusion (tea, coffee or mate cocido), 1 bran biscuit, 1 citrus fruit and ½ skimmed yogurt.
Lunch: stalks and 1 serving of sugar-free gelatin. You can eat as many cactus pads as you like.
Snack: 1 infusion (tea, coffee or yerba mate), 1 bran biscuit, 1 citrus fruit and ½ skimmed yogurt
Price: 1 lean beef steak, 1 portion of gratinated chard stalks with light cheese and 1 portion of light gelatin.
Before going to bed: 1 fruit of your choice.
Why chard stalks help with weight loss
Swiss chard is very low in calories. (around 19-30 kcal per 100 g) and have a high water content, which promotes hydration and satiety. moderate fiber It aids intestinal transit, prevents constipation, helps regulate cholesterol, reduces gas, and can support hemorrhoid care.
They stand out for their contribution of vitamins A, C and KThe first two have antioxidant properties, and vitamin K is essential for blood clotting. They are also rich in... folateskey during periods of higher demand. Among the minerals, the following stand out: magnesium and potassium (muscles and nervous system) and a notable iron content comparable to, and even superior to, other popular green leaves.
Mediterranean origin and seasonThey adapt well to temperate climates and are usually at their best from late autumn to early spring, when the stalks are more tender and tasty.
Buying, storing and cooking: leaves vs. stalks
Whenever you can, Buy and cook on the same day To preserve vitamins and texture, wash thoroughly in cold water to remove any dirt. To store, refrigerate in a perforated bag and avoid crushing the leaves.
Smart cookingThe stalks are firmer than the leaves and require more timeYou can cook the stalks first until al dente and add the leaves at the end. steam It helps to better retain nutrients. If you boil them, drain them well. Remove the fibrous strands of the fronds with a shallow cut.
Eat them freshly made. Since They ferment easilyIf you keep leftovers, cool them quickly and refrigerate them in an airtight container for food safety.
Light ideas and recipes for your chard stalks
Purees and creamsCombine with onion, zucchini, and a small portion of potato; blend and season with pepper and turmeric. Smooth texture and very filling.
RawFinely chopped leaves in a salad with raisins, citrus fruits, avocado, or soft cheese. Balance its slightly bitter flavor with nut-based vinaigrettes or tahini.
Oven and light gratinsGratinated chard stalks with light cheese, in the style of your proposed dinner. They also go well with light tomato and herb sauces, such as chard empanadas.
More ideas: stews (for example, chard and onion soup), chickpea stews, dolmade-type rolls, tortillas or fritters; even in smoothies with acidic fruits to boost vitamin C. For festive versions, get inspired by signature recipes with carrot gelatin and pepitoria-type sauces adapted to a light version.
Final tipAdjust quantities to your energy expenditure, prioritize healthy cooking methods (steam, grill, oven), and remember that regularity The plan and water are key to success.
7-day menu with chard stalks: a light and filling plan
User's guideMaintain the daily example routine and rotate preparations to avoid monotony. High hydration and light seasonings they are key.
- Day 1: lunch of chard and carrot soup; dinner of light gratinéed chard stalks and grilled chicken.
- Day 2: lunch of Swiss chard scramble with garlic; dinner of chard stalks in tomato sauce with herbs and lean steak.
- Day 3: lunch of soft cream leafy greens with zucchini; dinner of baked chard with light cheese and citrus salad.
- Day 4: lunch of Swiss chard with chickpeas and paprika (low salt); chard omelet dinner and light gelatin.
- Day 5: lunch of sautéed chard with mushrooms; dinner of chard empanadas oven-baked light version.
- Day 6: lunch of steamed chard with a mild vinaigrette; dinner of pascualine Swiss chard without a lid (wholemeal flour, light cheese).
- Day 7: lunch of light stew Swiss chard with Valencian-style brown rice; dinner of chard cannelloni with skimmed ricotta.
SnacksCitrus fruits, low-fat yogurt, sugar-free gelatin; sugar-free drinks such as cold tea or water with lemon and cucumber.
Step-by-step recipes with chard stalks (light and traditional versions)
Baked chard stalks with vegetable sauce (Serves 4, easy, 40 min). Ingredients: 1 kg of chard (stalks and leaves), 2 onions, 3 carrots, 3 tomatoes, 3 cloves of garlic, bay leaf and parsley1 dl of white wine, 60 g of grated (light) cheese, olive oil, salt and pepper. Preparation: sauté onion and carrot, add tomato, wine and herbs; cover with water and cook until thickened; crushes or passes by chino. Cook the chard stalks in salted water, drain very well, layer chard stalks + sauce + cheese and bake for 10 minutes at 180ºC.
Pickled chardCook the chard stalks until al dente, drain, and marinate in mild vinegar with garlic, bay leaf, and pepper. Use it as accompaniment or to keep refrigerated for a few days.
Sandwiches and pancakesMix chopped chard with egg and whole wheat flour; try light chard and broccoli sandwiches; skip or bake For a lighter version. It works with soft cheese or low-fat ricotta.
Stews and spoon disheschard with chickpeas and paprika, style Extremadura with egg, to the Valencia with rice, or with raisins and almonds. Check the oil and the salt level.
Extra ideas: Easter pie or tarts without a lid, pies Baked dishes, cannelloni and chard lasagna, chicken soufflé, crispy baked breaded dishes, light béchamel sauce, dolmade-style rolls with couscous, versions with black garlic or Ethiopian spices (gomen wat). If you combine it with beetroot, its betaine may support the liver health within a balanced diet.
Cooking tips, preservation, and healthy pairings
Cleaning and cuttingWash thoroughly to remove sand; separate leaves and fronds. Remove strands with a shallow cut. Cook the stalks first and add leaves at the end.
Perfectly drainedAfter boiling, drain in a colander and press gently. This will prevent the buildup of tortillas, quiches, and gratins. watery.
Smart freezingBlanch and freeze the tougher parts for creams or broths. Use it in batch-cooking weekly.
PairingLight dishes pair well with young white wines or light IPAs; heartier dishes go well with young red wines or dark beers. Non-alcoholic options: flavored watercold infusions and low-sugar kombucha.
With these guidelines, a 7-day rotating menu, and a range of light and traditional recipes, chard stalks go from being an occasional resource to take charge of your weight loss with accessible, tasty and very versatile dishes, without sacrificing satiety or nutrition.