Chard, like other green leafy vegetables, has highly nutritious leaves, making it a popular component of healthy diets. Its taxonomic rank has changed many times, so it was treated as a subspecies, convariety, or variety of Beta vulgaris. They are cultivated descendants of the sea beet, Beta vulgaris subsp.Chard belongs to the chenopods, which are now mostly included in the family Amaranthaceae (sensu lato).The origin of the adjective "Swiss" is unclear, since this coastal plant is native to Sicily, not Switzerland.Chard is used in traditional Swiss cuisine, however, namely in a dish called capuns from the canton of Grisons.Clusters of chard seeds are usually sown, in the Northern Hemisphere, between June and October, depending on the desired harvesting period.Chard can be harvested while the leaves are young and tender, or after maturity when they are larger and have slightly tougher stems.Harvesting is a continuous process, as most species of chard produce three or more crops.Chard has shiny, green, ribbed leaves, with petioles that range from white to yellow to red, depending on the cultivar.Chard may be harvested in the garden all summer by cutting individual leaves as needed.Fresh chard can be used raw in salads, stirfries, soups or omelets. Chard leaves and stalks are typically boiled or sautéed; the bitterness fades with cooking. Also having significant content in raw chard are vitamin E and the dietary minerals magnesium, manganese, iron, and potassium. Raw chard has low content of carbohydrates, protein, fat, and dietary fiber. .
Easy Swiss Chard Recipe
You can either remove them and discard (or boil and toss with butter), if some of the stems are tender, just sauté them first before adding the leaves, to give them more cooking time.For this easy sauté we are cooking the chard in just a little olive oil with some thinly sliced garlic and red pepper flakes.If you don't have coriander, you can skip it, but if you do have it it will make this simple Swiss chard dish truly special. .
Simple Sautéed Swiss Chard
If you are stuck in the rut of baby spinach from a plastic box every week, it’s time to get on the Chard train!Before we get to the tips on how to make this simple sautéed Swiss chard, here are some useful facts about it!The stems need a little more cooking time than the leaves because they have a lot of cellulose that needs to soften for longer.Swiss Chard can be eaten raw, though it contains oxalic acid, so it may be better for you to eat it cooked.But actually it is a general common name for chard, and got the designation from the botanist who determined the plants scientific name in the 19th century.To wilt the greens, splash in a couple tablespoons water and cover the skillet with a lid.Note: If you don’t have a very large skillet with a lid you can do this in a wide Dutch oven instead.Other ways to add a bit of pizzazz are to add a handful of toasted almonds or pine nuts, golden raisins, dried cranberries or dried currants, or even a little crumbled feta or goat cheese.Chard Tart with Goat Cheese, this is a lovely vegetarian entree for the holidays or entertaining.This Balsamic Chicken would be nice or my beloved Turkey Meatloaf recipe.This sautéed swiss chard would be a super yummy and easy accompaniment to these Lemon Caper Salmon Cakes.For a weekend meal, try this spatchcocked chicken and a batch of simple saffron rice.Or for a vegetarian meal, serve this with my pumpkin brown rice risotto.Let me know if you make this recipe by coming back and leaving a star rating and review! .
Swiss chard: Possible health benefits, uses, and risks
Along with other leafy greens and descendants of the beet family, Swiss chard contains high levels of nitrates, which been shown to lower blood pressure , reduce the amount of oxygen needed during exercise, and enhance athletic performance.However, consumers should not add salt to Swiss chard, because it already has 103 mg of sodium per raw cup, which is 4.5 percent of the recommended daily allowance.Swiss chard also contains lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, calcium, phosphorus, zinc, and selenium .Many studies have suggested that consuming more plant foods such as Swiss chard decreases the risk of obesity, diabetes, heart disease and overall mortality and promotes a healthy complexion, increased energy, and overall lower weight.These minerals are thought to reduce blood pressure by releasing sodium out of the body and helping arteries dilate.A 2013 study published in the British Journal of Clinical Pharmacology, found that foods that are high in dietary nitrates, like Swiss chard, have multiple vascular benefits.These include reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.Swiss chard contains chlorophyll, which may be effective at blocking the cancer-causing heterocyclic amines generated when grilling foods at a high temperature.In one study, beetroot juice, also high in dietary nitrates, improved performance by 2.8 percent over 11 seconds in a 4-kilometer (km) bicycle time trial. .
Swiss Chard: Nutrition, Health Benefits, and How to Cook It
Although kale is often deemed the king of greens, Swiss chard is equally impressive for its wide array of nutritional benefits.This article explains everything you need to know about Swiss chard, including its nutrients, health benefits, and potential downsides.Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach ( 1 ).Grown worldwide, it’s prized for its ability to grow in poor soils and its low need for water and light.There are many types of Swiss chard, some of which have colorful, jewel-toned stalks and veins that make this vegetable particularly pleasing to the eye.What’s more, its leaves and stalks provide an abundance of vitamins, minerals, and powerful plant compounds.What’s more, Swiss chard is a good source of iron, copper, potassium, calcium, and vitamin E. This green is not only loaded with nutrients but also extremely low in calories, so it’s a great option to help you maintain a moderate weight.Summary Swiss chard is low in calories and high in magnesium, iron, potassium, and vitamins A, C, and K.Potential health risks Though Swiss chard can be a nutritious addition to the diet for most healthy adults, some people may need to limit or moderate their intake.To help prevent kidney stones, try to stay hydrated, limit sodium intake, and get enough calcium ( 32 , 33 ).To help prevent kidney stones, try to stay hydrated, limit sodium intake, and get enough calcium ( , ).Summary Swiss chard contains certain nutrients and compounds that some people may need to limit, including vitamin K and dietary oxalates.Here are a few tips to consider when purchasing Swiss chard: Look for bunches that have brightly colored stalks and smooth leaves.Though buying conventional Swiss chard may be more cost-effective, some people may prefer purchasing organic varieties due to concerns about pesticide exposure and long-term effects on health ( 36 ).It has an earthy, somewhat bitter taste when consumed raw and a slightly sweet, milder flavor when cooked.You can wrap Swiss chard in a damp cloth or paper towel and store it in an unsealed bag in the refrigerator.Then, plunge the Swiss chard into ice water to stop the cooking process and drain it thoroughly before placing it in a plastic bag, removing as much air as possible, and freezing it.You can start harvesting Swiss chard once the plant is 6–8 inches (15–20 cm) tall by cutting the outer leaves.Be sure to sever at the base of the plant using scissors or a knife and avoid damaging the terminal bud.
What Is Chard and How Is It Used?
Chard is a dark leafy green vegetable common in Mediterranean cuisine.The green leaves have a grooved, bumpy texture running up a colorful, thick stem.The stems of each varietal are different colors, spanning the entire rainbow from white to purple.Whether eaten raw or cooked, chard is easy to prepare—rinse and remove the stems if you like—and it definitely brings a pop of color to the dinner table.As with collard greens and kale, it's best to remove the stems and ribs from the centers of the leaves because they can be tough and fibrous.Cooking tends to diminish the bitterness so that its earthy, sweet, almost beetlike flavor is more pronounced.When bunches of rainbow chard are available, they're easy to spot among the leafy greens in a produce market.You may also have luck finding it at farmers markets, and chard is an easy vegetable to grow in gardens or containers.Choose chard with bright green leaves and colorful stalks, both of which should be firm.For the leaves, lay them out on paper towels, then roll them into a bundle before sealing in a plastic bag.Left whole, chard can be refrigerated loosely wrapped in plastic for a couple of days.Drain the chard well before packaging in separate freezer bags with as much air removed as possible.Fermenting chard stems in water allows you to store a jar in the refrigerator for three to six months.Kale is an acquired taste, and not everyone enjoys its strong, earthy, slightly bitter flavor. .
How to Cook Swiss Chard + Swiss Chard Recipes — The Mom 100
You can find Swiss chard in the produce section of supermarkets, usually near the kale, collard greens, or other sturdy lettuces.Look for firm, brightly colored stems, and leaves that are glossy and smooth, without any brown or yellow spots.Some people prefer to slice the stems out of the leaves, and cook them separately but as long as they aren’t too thick, you can skip that step if you like.Chard appears frequently in Mediterranean cooking, as well as American, though it is used (sometimes called by different names) in cuisines ranging from Egyptian to Turkish.Store chard wrapped in slightly damp paper towels, then tucked into an open plastic bag, where it will last for up to 3 days.Chard’s main growing season starts in May and then goes through the summer, but it is readily available year round. .
Roasted Swiss Chard Stems Recipe
The roasted Swiss chard stems make a great veggie side dish for any meal.The recipe is straightforward: Roast the Swiss chard stems drizzled in olive oil and seasoned with salt for about 30 minutes. .
Although they’re unrelated, chard is similar to spinach, but with a stronger, more assertive (or, as some think, bitter) flavour.Unlike many vegetables, larger Swiss chard leaves aren’t necessarily tougher than smaller ones.Our Swiss chard gratin goes well with venison or a meaty fish like turbot or halibut.Pickling the chard first gives it a very deep, robust flavour that pairs well with the star anise and punchy gruyère.Try baking these luscious, leafy greens with garlic, cream and plenty of parmesan for an indulgent side dish.Bring some green goodness to a standard side dish with our quick braised chard & lentils with a light olive oil dressing.This wholesome chard, sweet potato & peanut stew is an ideal winter warmer.It’s the perfect balance of sweet and savoury, with a deliciously nutty flavour we can’t resist.Our final sensational side dish is Swiss chard & kohlrabi with a lemon sauce.This healthy bowl of greens is full of fresh flavours and goes well with grilled salmon or a simple chicken breast. .