If you planted nothing else in a container on your back deck this summer but Swiss chard, also known as silverbeet, you would be doing your body a huge favor. This not-so-common vegetable is vitamin-packed and has crisp, green leaves that are brightly veined, with a colorful stalk.
This leafy green is one of the most nutritious vegetables around, and ranks only second to spinach in nutrient density, according to the George Mateljan Foundation’s list of the World’s Healthiest Foods.
Although you may think that with a name like Swiss chard, this veggie hails from Switzerland. However, it was first grown in Sicily. A Swiss botanist gave it its scientific name.
Swiss chard contains over 13 different polyphenol antioxidants including kaempferol, the same heart protecting flavonoid that is found in kale, broccoli and strawberries.
An excellent source of vitamins A and C, just a half cup of this tasty leaf cooked provides 25 percent of vitamin C for the day and 100 percent of vitamin A. These two nutrients keep the eyes healthy and protect cells from oxidation damage. Half a cup of cooked chard provides 345% of the daily value for vitamin K, which helps your blood clot.
There are two main types of Swiss chard. The most common is a red and green variety, the less popular is an all-green type. Multicolored types can also be grown, which have stems and veins that are red, purple, yellow, white or orange.
Shopping and Storage
When shopping for Swiss chard, look for a bundle of greens with vibrant leaves and brightly colored stems and veins. Don’t buy the bunch that has wilted leaves or looks tired. Stems should be firm and fresh-looking, like celery.
Keep Swiss chard in your fridge, in the vegetable drawer. It will keep for about two weeks. If it starts to wilt, you can place it in some ice water with a touch of vinegar before you use it.
Cooking with Swiss Chard
This versatile veggie can be used in a number of main dishes, salads and sides. Young chard can be eaten in a tossed salad. Cook mature leaves like you would collards or other greens. The healthiest way to cook Swiss chard is by steaming, or you can slice the stems thin and saute them with garlic and olive oil.
Caramelized Onions and Swiss Chard Recipe
For a quick and tasty side dish, try caramelizing some onions with Swiss chard.
Ingredients
- 1 teaspoon organic coconut oil
- 2 cups sliced organic onions
- 1/8 teaspoon baking soda
- 10 ounces of Swiss chard, chopped small
- 2 tablespoons water
- 2 teaspoons sherry vinegar
- 1/4 teaspoon fresh black pepper
Instructions
- Heat oil in a healthy nonstick skillet over medium heat. Be sure that it coats the bottom of the pan.
- Add the onion and baking soda and cook for about 10 minutes, until browned.
- Add the Swiss chard and water to the pan and cook until the chard starts to wilt.
- Stir in the vinegar and fresh pepper.
-The Alternative Daily
