Swiss Chard - March 2004's Featured Food

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Nutrition Notes

When it comes to low-fat and high-fiber, Swiss chard is a star. One cup of cooked chard is a mere 35 calories with negligible fat and a respectable 3.7 grams of dietary fiber. It also provides approximately 22 percent of the RDA for iron and 36 percent of that for vitamin C. Swiss chard is also an excellent source of vitamins E and K, magnesium, manganese and potassium.

Varieties

Grown for its crinkly green leaves that resemble spinach and silvery, celery like stalks, there are thin-stemmed and thick-stemmed chard varieties. Most red chard is thin-stemmed. The variety with dark green leaves and reddish stalks (rhubarb chard) has a stronger flavor than those varieties with lighter leaves and stalks. There is also a ruby chard, which has a bright red stalk and a deep red (tinged with green) leaf. Some other varieties include:

Orange Fantasia: Vivid golden orange stalks and veins against dark green leaves. Broad stems are thick and crisp with a good chard flavor.

Fordhook Giant: An heirloom variety noted for its dark green deeply crinkled leaves and thick white stems. Has a nice mild flavor.

Lucullus: Another heirloom variety with light green deeply crinkled leaves on thick, white, long smooth stems.

Silverado: Has broad white stems that support heavily crinkled, glossy dark green flavorful leaves.

Buying

Choose Swiss chard with bright green leaves that are shiny with a fresh green color. The leaves should not be yellowed or browned and should not have any marks, tiny holes or blemishes. The chard portion should be white, juicy and crisp, not spongy or wilted.

Storing

Wrap unwashed Swiss chard in damp paper towels. Place in a plastic bag and store in the refrigerator crisper for two to three days. If necessary, sprinkle lightly with cold water to keep it crisp.

Preparing

Wash chard leaves and stems under cool running water before using. Remove and sand or grit that is clinging to it. To be sure, separate the leaves from the stems and swirl the leaves around in a large bowl of cool water. Carefully lift out. Remove the fibrous membrane if desired. In general, the leaves can be prepared like spinach and the stalks like asparagus.

Blanching: If the Swiss chard is more mature then it's a good idea to blanch it before using in other dishes such as omelets or tarts. Blanch as you would any other vegetable by dropping the stems and leaves into boiling salted water for about two minutes. Drain and pat dry.

Braising: In a skillet, start out by sautéing the stems as they are tougher and take longer to cook. Then add the greens and sauté a minute or so longer. Add a small amount of broth, water or wine and cook until chard is tender and minimal liquid remains, about five minutes.

Microwaving: In a microwave safe dish, place chard that has been washed but not dried. Cover loosely and cook on high until tender. Cooking time will vary depending on how mature the chard is and on how much you are cooking. Watch closely as it can dry out and burn.

Sautéing: For some flavor, sauté sliced stems in a skillet with a little olive oil and garlic for about three minutes. In the same way that you would cook spinach, add leaves that have been washed but not dried. Sauté until liquid from greens has evaporated and chard is tender, about five to seven minutes depending on how much you are cooking.

Steaming: If you have an electric vegetable steamer, follow manufacturer's instruction for cooking Swiss chard. Steaming is best for tender chard. It can be steamed whole or coarsely chopped. Place chard in a skillet and add about 1/2-inch of water, broth or wine. Cover and cook, stirring the chard occasionally, until the chard is soft and wilted, about five to seven minutes.

Eating

If you're not familiar with Swiss chard, start out with one of our delicious recipes. Again, the leaves can be used anywhere spinach would be. The big crinkly leaves can be used to wrap around stuffings or small fish for steaming or roasting on the grill. The stems can be served as a side dish or as a component of other recipes.

Did You Know? Swiss chard is also known as spinach beet and is actually an offshoot of the beet family.

FYI: In France and Italy, Swiss chard is often made into a sweet tart with apples and pine nuts.

Healthy Ways to Enjoy Swiss Chard:

Breakfast

 

• Chopped Swiss chard is a perfect addition to omelets, frittatas and other egg dishes.
• Add Swiss chard to breakfast casseroles.

Lunch

• Use Swiss chard leaves in salads.
• Swiss chard adds fiber and flavour to soup - either homemade or out of the can.

Dinner

• Make your next risotto with Swiss chard.
• Toss Swiss chard with pasta and other vegetables for a colorful combination.
• Serve Swiss chard as a side dish to accompany meat, fish or poultry.
• Substitute Swiss chard for spinach in soufflés.

For More Information

• Vegetables by James Peterson, Morrow, 1998.
• Vegetables From Amaranth to Zucchini: The Essential Reference by Elizabeth Schneider, Harper Collins, 2001
• Sally's Place - look under "Spinach & Swiss Chard"
• Veseys Gardening
  
• Worldwide Gourmet