Swiss chard, most popular in Mediterranean countries, is a powerhouse of nutrition and vitamins. Try this recipe for Swiss chard with raisin and almonds today.

Swiss Chard: A Nutritional Gemswiss-chard-raisins-almonds

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?

  1. Swiss chard can grow up to 28 inches in height.
  2. Swiss chard is considered a beet.
  3. The roots of Swiss chard are not edible.
  4. The word “Swiss” in Swiss chard means “Sicily.”

Swiss Chard With Raisins and Almonds

Swiss Chard with Raisins and Almonds

  • 1/2large onion, sliced lengthwise ¼ inch thick (1 cup)
  • 2 1/2tspolive oil, divided
  • 1/4tspSpanish smoked paprika
  • 2lbSwiss chard, center ribs discarded (or saved for another dish) and leaves coarsely chopped
  • 1/2cupgolden raisins
  • 1/2cupwater
  • 1/4cupcoarsely chopped almonds with skins
  1. Cook onion with ¼ teaspoon salt in 2 tablespoons oil in a large heavy pot over medium heat, stirring, until softened.
  2. Sprinkle with paprika and cook, stirring, 1 minute.
  3. Add chard in batches, stirring frequently, until wilted.
  4. Add raisins and water.
  5. Cook, covered, stirring occasionally until chard is tender, about 7 minutes.
  6. Season with salt.
  7. Cook almonds in remaining ½ tablespoon oil in a small heavy skillet over medium-low heat, stirring frequently, until golden, 3-5 minutes.
  8. Sprinkle almonds over chard and serve.
Gourmet
print recipe

Get more recipes from the UVM Medical Center. View our Recipe Collection by clicking here. Or visit, Vermont Harvest of the Month’s recipe collection.

 

Subscribe to Our Blog

Comments