Swiss Chard & Eggs In Purgatory

This green is old, like Greco-Roman age old, and has been known by many names over the years including strawberry spinach, seakale beat, Sicilian beet, and roman kale. Chard is descended from a variety of wild sea beets historically found in coastal Mediterranean regions. Its cultivation dates back to at least 300 BCE, where it was highly regarded by ancient Greeks and Romans for both its culinary and medicinal properties. The Aristotle School of Medicine in ancient Greece even praised chard for its health benefits.

Over centuries, selective breeding led to the development of different varieties, including the colorful rainbow chard we know today. Its popularity spread across Europe during the Middle Ages, and it eventually made its way to the Americas with European colonizers.

Nutritional Powerhouse

This dish isn't just delicious; it's also packed with nutrients. Swiss chard is an excellent source of vitamins K, A, and C, as well as magnesium, potassium, and iron. The eggs provide high-quality protein and essential nutrients like vitamin D and B12. Combined with the heart-healthy olive oil and lycopene-rich tomatoes, this meal offers a well-rounded nutritional profile.

Ingredients

- 1 large bunch of Swiss chard (about 1 pound)

- 4-5 garlic cloves, smashed

- 3 tablespoons high quality olive oil

- 1/2 cup passata or homemade sauce

- 1/2 - 1 cup water

- 2-4 organic, cage-free free-range eggs

- Salt and pepper to taste

Method

1. Heat olive oil in a large wok over medium heat.

2. Add smashed garlic cloves and brown until golden, about 2-3 minutes.

3. Pour in the passata or marinara sauce and stir to combine.

4. Add the Swiss chard leaves, ensuring they're well coated with the tomato mixture.

5. Slowly add 1/2 cup of water, cover, and let cook down, stirring occasionally. Add more water if needed.

6. Once the chard is tender (about 10-15 minutes), crack 2-4 eggs directly into the pan.

7. Cover and cook until the egg whites are set but yolks are still runny, about 3-5 minutes.

8. Remove from heat and serve immediately.

Adapting the Recipe

1. Omit the eggs entirely and enjoy the Swiss chard as a side dish.

2. Replace eggs with firm tofu cubes for a plant-based protein source.

3. Add cannellini beans or chickpeas for extra protein and fiber.

4. Top with nutritional yeast for a protein boost and cheesy flavor.

5. Sprinkle with pumpkin or sunflower seeds for added crunch and nutrients.

6. If you're looking to reduce saturated fat intake, consider adding avocado slices for healthy fats and a creamy texture.

7. For those managing diabetes or watching their carbohydrate intake, add extra vegetables like bell peppers or zucchini to increase the fiber content without significantly impacting the carb count.

8. If you're following a low-FODMAP diet, omit the garlic and instead use garlic-infused oil for flavor.

9. For those with autoimmune conditions who follow the AIP (Autoimmune Protocol) diet, simply enjoy the Swiss chard cooked in olive oil with a squeeze of lemon for added flavor.

10. If you're looking to boost the protein content without eggs, consider eating this as a side for fish.

11. For those with iodine restrictions, this dish is already a good option, but you can further customize it by using non-iodized salt.

Whether you're harvesting Swiss chard from your own garden or picking it up at the local farmer's market, this recipe offers a delicious way to enjoy this ancient and nutritious green. It's a testament to how simple, wholesome ingredients can come together to create a meal that's both satisfying and nourishing.