Despite all the divisive opinions in the nutrition space, there is one thing we can all agree on: Eating a diet rich in colorful vegetables has been proven time and time again to support optimal health and longevity. Dark leafy greens, like Swiss chard, have been found to reduce the risk of cardiovascular disease, along with so many other full-body benefits (like vitamin K for bone health and vitamin A for antioxidant and immune support).
The combination of beef and quinoa means lots of protein in every bite, making this a great dinner to support metabolic health and lean muscle mass. I know you’ll love it as much as I do!
Wishing you health and happiness,
Mark Hyman, MD
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Ingredients:
Beef & Quinoa Stuffed Swiss Chard
- ⅓ cup dry quinoa
- 1 teaspoon fennel seeds
- 1 teaspoon coriander seeds
- 1 teaspoon black peppercorns
- 3 bunches Swiss chard, about 15 leaves
- 1 large yellow onion
- ½ pound grass-fed ground beef
- ⅓ cup finely chopped dill
- ¼ cup chopped raw walnuts
- ¾ teaspoon sea salt, divided
- 1 large beet, peeled and cubed
- 2 lemons, juiced
- ¼ cup tomato paste
- 2 cups hot water, plus more if necessary
Method:
1. Soak quinoa in boiling water, enough to fully cover, for at least 30 minutes while preparing the rest of the ingredients.
2. Toast fennel and coriander seeds along with the black peppercorn in a dry pan on medium heat for about 2 minutes, shaking the pan continuously to avoid burning. Transfer to a mortar and pestle and grind to a fine powder. Set aside.
3. Prepare the chard by adding 2 inches of boiling water to a shallow pan over medium heat. Add 3 leaves at a time and wilt for 30-45 seconds. Carefully remove the leaves, keeping them intact, and transfer them onto a dry towel. Continue with the rest of the leaves.
4. Grate half the onion and reserve the other half. Make the stuffing by combining the grated onion, ground beef, dill, walnuts, ½ teaspoon sea salt, and ground spices. Drain soaked quinoa and add it to the bowl, mix well.
5. Lay each chard leaf flat and carefully trim the thick middle stem off the end and slightly down the middle. Place 2-3 serving spoons of the beef and quinoa mixture in the center of the leaf.
6. Tuck the sides and roll as tightly as you can. Continue with the remaining leaves.
7. Preheat the oven to 350°F. Separate the remaining half of the onion and use it to cover the bottom of an oven-safe dish. Add the stuffed leaves and beets in a single layer. Top with lemon juice, tomato paste, and the remaining ¼ teaspoon sea salt. Cover with hot water, just enough to cover the leaves. Bake, covered, for 40-55 minutes until most of the liquids have evaporated and the beets are soft.
8. When ready, remove the oven from the heat. Optionally, drizzle with olive oil, parsley, and some flaked salt.
Nutritional analysis (per serving) Calories: 262g, Total Fat: 13g, Saturated Fat: 4g, Cholesterol: 35mg, Fiber: 4g, Protein: 16g, Carbohydrates: 22g, Sodium: 52mg, Sugars: 7g, Net Carbs: 18g