Swiss Chard

About Swiss Chard - Beta vulgaris cicla

The term beta is believed to have come from the Greek letter beta; vulgaris means “vulgar” or “common;” and cicla is derived from sicula, which refers to Sicily, one of the places where chard first grew. The English word chard is derived from the Latin word for “thistle,” carduus. Although chard is not part of the thistle family, the word eventually came to refer to the stalk or ribs of some vegetables, such as chard and cardoon. This vegetable was dubbed Swiss chard because of a Swiss botanist who, in the sixteenth century, described yellow chard.

Wild chard, like other wild beets, probably originated in the Mediterranean region and can still be found there, as well as in Asia Minor and the Near East. This member of the beet family does not develop an enlarged fleshy root like the others but is grown for its large crisp leaves and fleshy leaf stalks. Varying in color from yellowish to dark green or even red, the large glossy leaves have thickened midribs and may be either smooth or crinkled. The stalk resemble thin, flattened celery and range from a pale celadon color to a vivid scarlet. Red varieties are known as rhubarb chard.

Swiss chard has a mild, delicate flavor, earthy and sweet like a combination of beets and spinach. The green-leaved, cream-stemmed variety tastes closer to spinach.

Storage

Wrap chard in a damp towel or place in a plastic bag and keep in the hydrator drawer of the refrigerator. Chard is best used fresh, but will keep for 2 to 4 days if kept moist and refrigerated. Chard also freezes well. Blanch chopped leaves for 3 minutes, rinse under cold water, drain, and place in a airtight container, such as a zip-lock freezer bag.

Preparation Tips

Wash the leaves by swishing in a water bath; soil and particles will float away. Young leaves and stalks can be chopped and added raw to salads, where they add a pleasant and zesty beet-like flavor and a spinachy texture. Leaves of medium size can be quickly sautéed, with or without the stalks, for a pleasant side-dish. Older leaves and stalk are best steamed, boiled or added to soups.

Any treatment that suits spinach will suit chard leaves, but chard must be cooked longer, although not too long, as the vitamin content decreases with cooking. Avoid cooking in aluminum or iron pans, which can discolor chard.

To steam chard, cut stems into 1-inch chunks and leaves into strips. Steam stem pieces 8 to 10 minutes and leaves 4 to 6 minutes. Toss steamed chard with olive oil, lemon juice, and salt and pepper.

Sauté chard leaves in garlic butter or with onion.

Add chard to stir-fries with different colored and textured veggies. Serve over rice or noodles.

Use Swiss chard in any recipe calling for fresh spinach, such as quiches, lasagna, omelets, etc.

For soups, add chard stem chunks 10 minutes a leaves 4 to 5 minutes before soup is done.

Sources: “Whole Foods Companion,” by Dianne Onstad, 2004 and “From Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition, 2003.

Nutrition Facts

Swiss chard is very low in saturated fat and cholesterol. It is also a good source of dietary fiber, vitamins and minerals. Swiss chard is very high in sodium.

(1 cup boiled, drained Swiss chard)

Calories 35
Total Fat 0g
Cholesterol 0mg
Sodium 313mg
Total Carbohydrate 7g
Dietary Fiber 4g
Sugars 2g
Protein 3g
Vitamin A 214% RDA
Vitamin C 53% RDA
Vitamin K 716% RDA
Vitamin B6 7% RDA
Iron 22% RDA
Calcium 4% RDA
Manganese 29% RDA

Source: www.nutritiondata.com.

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