Swiss Chard

SWISS CHARD

Chard is a tall leafy green vegetable commonly referred to as Swiss chard and scientifically known as Beta vulgaris. Chard has a thick, crunchy stalk to which fan-like wide green leaves are attached. The leaves may either be smooth or curly, depending upon the variety, and feature lighter-colored ribs running throughout. The stalk, which can measure almost two feet in length, comes in a variety of colors including white, red, yellow and orange. Sometimes in the market, different colored varieties will be bunched together and labeled "Rainbow Chard" or "Bright Lights."



NUTRITIONAL PROFILE

Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E and dietary fiber. It is a very good source of copper, calcium, vitamin B2, vitamin B6 and protein. In addition, Swiss chard is a good source of phosphorus, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.

HEALTH BENEFITS IN DETAIL

phytonutrients (particularly anthocyans), plus fiber in this food seems particularly effective in preventing digestive tract and colon cancers. Research suggests that Swiss chard may confer a protective effect on the kidneys of those with diabetes through reducing serum urea and creatinine levels.
Swiss chard is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Addiitonally, friendly bacteria in our intestines convert K1 into K2, the form of vitamin K that activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone.
Vitamin A and high beta-carotene content in swiss chard protects vision, fights cancers and promotes lung health. Vitamin C provides immune system support and Potassium is an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, essential for maintaining normal blood pressure and heart function. Swiss chard is an excellent source of iron, which enhances oxygen distribution throughout your body, keeps the immune system healthy and helps the body produce energy. The list goes on with Iron, vitamin E, Manganese, Riboflavin and B6, and more.

RECIPES

SAUTEED SWISS CHARD
Ingredients
1 large bunch of fresh Swiss chard
1 small clove garlic, sliced
2 Tbsp olive oil
2 Tbsp water
Pinch of dried crushed red pepper
1 teaspoon butter
salt

Method
1 Rinse out the Swiss chard leaves thoroughly. Remove the toughest third of the stalk, discard or save for another recipe. Roughly chop the leaves into inch-wide strips.

2 Heat a saucepan on a medium heat setting, add olive oil, a few small slices of garlic and the crushed red pepper. Sauté for about a minute. Add the chopped Swiss chard leaves. Cover. Check after about 5 minutes. If it looks dry, add a couple tablespoons of water. Flip the leaves over in the pan, so that what was on the bottom, is now on the top. Cover again. Check for doneness after another 5 minutes (remove a piece and taste it). Add salt to taste, and a small amount of butter. Remove the swiss chard to a serving dish.


CRISS CROSS SWISS CHARD AND STEAK
2 lbs. Round steak
12 lg. swiss chard leaves
10 cloves garlic, minced
salt & pepper
parsley flakes
3 ripe tomatoes
1/4 c. oil

Wash and clean swiss chard and set aside to drain. Cut steak in square pieces. Season with salt, pepper, parsley flakes and minced garlic.

Wrap each piece of steak with two pieces of swiss chard, criss crossed, roll and tie with household string.

Lightly brown about 5 cloves of garlic in oil. Use a large roasting pan. Place rolled steak and chard in pan adding 3 cut ripe tomatoes on top. Simmer covered for about 1 hour. Uncover and cook another 15 minutes until excess water evaporates.


SWISS CHARD OR SPINACH PIE

2 1/4 lbs. Swiss chard or 2 1/2 lbs. spinach
6 eggs
2 1/2 or 3 dry onions, sliced, sauteed in 1/4 c. olive oil until soft
2 bunches green onions, chopped
1 1/2 lb. feta cheese, crumbled
1/4 c. Parmesan cheese
1 tsp. white pepper
1/2 tsp. dill (optional)
6 pastry sheets
3 squares butter, melted
1/4 c. olive oil

Mix oil and melted butter together after butter has cooled.
Clean and wash Swiss chard or spinach, drain, dry completely. Chop Swiss chard or spinach, green onions, put in large mixing bowl with the sauteed onions. Add crumbled cheese, Parmesan, add slightly beaten eggs to mixture, white pepper and dill. Mix well.

Grease an 11 1/2 x 17 1/2 inch baking pan with butter and oil mixture. Add 6 pastry sheets on bottom of greased pan, spread each with the oil and butter mixture, sprinkle with the Swiss chard or spinach mixture alternating the pastry sheets and spinach or Swiss chard mixture. Cover with 6 individually buttered sheets. Pour the remaining butter and oil on top. Bake at 350 degrees for 1 hour. Cool and cut in squares.


OTHER SERVING IDEAS

*Toss penne pasta with olive oil, lemon juice, garlic, and cooked Swiss chard.

*Add zest to omelets and fritatas by adding some steamed Swiss chard.

*Use chard in place of or in addition to spinach when preparing vegetarian lasagna.