Swiss Chard: A Nutritional Gem
Swiss chard is one of the most overlooked vegetables. We tend to forget its high nutritional content. While Swiss chard is most popular in Mediterranean countries, it is available year round and you can get it anywhere.
Swiss chard contains high levels of vitamins. The leafy vegetable also contains betalin, a compound that aids in detoxifying the body.
One serving (1 cup) of chard cooked provides:
- Potassium: 136mg
- Vitamin A: 44%
- Vitamin C: 53%
- Iron: 22%
- Vitamin B6: 7%
- Zinc: 4%
- Magnesium: 29%
Swiss chard comes in a variety of colors: green, red and multi-color (white, orange, yellow, and purple). Chard, in the same family as spinach, is high in disease prevention properties and acts as a nutritional shield. Swiss chard is also high in vitamin B-6, which helps boost metabolism. No matter what color, Swiss chard is packed full of important nutrients, and only contains 19 calories per serving. Chard is best and in season from June to November. Throw Swiss chard in your salad or add some to your soup.
Preparing and Serving Swiss Chard
- Always wash chard leaves thoroughly to remove any residues/dirt.
- Always avoid chard bunches that are brown or dried out.
- Swiss chard can be eaten raw as well as cooked.
- When cooking, cook stems five minutes longer than leaves.
- Store unused chard leaves in a plastic bag in the fridge. They can last up to 3 days after.
Did you know?
- Swiss chard can grow up to 28 inches in height.
- Swiss chard is considered a beet.
- The roots of Swiss chard are not edible.
- The word “Swiss” in Swiss chard means “Sicily.”
Lemon-Garlic Swiss Chard
Lemon Garlic Swiss Chard
- 1tspolive oil
- 1lbminced garlic
- 12cupsswiss chard, chopped
- 1 1/2tsplemon juice
- 1dashfreshly ground black pepper
- 4tspfresh parmesean
- Quick Caramelized Onions: Heat a large nonstick skillet over medium heat. Add 1 teaspoon olive oil; swirl to coat. Add 2 cups sliced yellow onion and a dash of baking soda; cook 10 minutes or until browned. Add 12 cups chopped Swiss chard and 2 tablespoons water to pan; cook 3 minutes or until chard wilts. Stir in 2 teaspoons sherry vinegar and 1/4 teaspoon freshly ground black pepper.