Chard
Year-Round
Health Benefits
Chard has an impressive list of health-promoting nutrients and is a powerful superfood high in antioxidants. It is a great source of potassium, magnesium, iron and fiber and has high amounts of vitamins K, A and C. A single serving of chard contains more than 300% of your daily recommended value of vitamin K and has a multitude of vitamin B-complexes.
History
The name “Swiss” in Swiss chard may be misleading to some, as this vegetable is not native to Switzerland. Swiss chard was named by a Swiss botanist in the 19th century. However, the homeland of chard lies in the Mediterranean region, specifically Sicily.
Recipes to Try
How to Store
Chard can be stored for 2-3 days in the refrigerator. After chard has been washed, store in a moistened paper towel and place in a plastic bag that is poked with a few pinholes to allow air to circulate. Chard will keep much longer (10-12 months) if blanched and stored in a freezer bag or airtight container.
How to Prepare
Wash leaves thoroughly with cold water (do not soak, as this will result in the loss of water-soluble nutrients). Drain and pat dry. Fold each leaf in half lengthwise and cut out the hard center vain (discard the toughest third of the stalk, the rest can be used or saved for another recipe). Stack leaves and roll them up tightly, like a cigar. Slice across to form thick or thin ribbons.
Ways to Enjoy
This tall, leafy green can be enjoyed several different ways; raw, boiled, braised, steamed, sautéed or juiced. The colorful white, red, and yellow crunchy stalks can be used in dips, vegetable stocks, cooked into salads, or even pickled. As a rule of thumb, cook the leaves like you would spinach and the stalks like that of asparagus.
Health Benefits
Chard has an impressive list of health-promoting nutrients and is a powerful superfood high in antioxidants. It is a great source of potassium, magnesium, iron and fiber and has high amounts of vitamins K, A and C. A single serving of chard contains more than 300% of your daily recommended value of vitamin K and has a multitude of vitamin B-complexes.