Move over kale and spinach, it’s time to make way for Swiss chard!
Kale and spinach have captured the leafy green spotlight for a very long time. While they are quite deserving of the recognition, there is room for others to share in the limelight. How about delicious and highly nutritious Swiss chard?
Swiss chard is part of the beet family, and in fact, the leaves of the two plants are similar in look, flavor, and texture. It is said that Swiss chard ("chard" for short) originated in Italy, not in Switzerland as most of us assume given the name. Wild chard is commonly found in many areas of the Mediterranean. While it is a well-known and frequently used ingredient in Europe, it still can feel a bit exotic to many in the US.
Swiss chard can be a real attention grabber at the market with its colorful stems and flowy leaves. Varieties range from single-colored bunches - light green, creamy white, vibrant red, or sunny gold - to striped and rainbow bundles.
The flavor profile for Swiss chard can vary depending on the variety and when it is harvested. Hot temperatures intensify chard's flavor, while cool weather sweetens it. In general, mature Swiss chard leaves and stems offer more complexity in flavor than spinach. When used raw, there is a slight bitterness similar to other bitter greens. Cooking chard brings out a mild, somewhat sweet, and earthy flavor profile. Baby chard is tender and sweet, making it a great option for salads or any other dish.
WHY I LIKE COOKING WITH SWISS CHARD
It is a wonderful complement to proteins like poultry, fish, seafood, tofu, legumes, and eggs. It also makes a great addition to whole-grain side dishes, bowls, and soups or stews.
Swiss chard pairs well with aromatics and other ingredients such as garlic, onions, leeks, fennel, dried fruit, chopped nuts, salty cheeses, red pepper flakes, balsamic vinegar, apple cider vinegar, and lemon juice.
The leaves and stems are bright and colorful, making a great presentation on a plate.
The stalks can be used in place of celery in recipes.
Swiss chard is considered a super green for providing high amounts of vitamins K, A, and C, as well as magnesium, iron, potassium, protein, and antioxidants that support health and well-being.
One word of caution for those with gall bladder or kidney conditions: Swiss chard contains a fair amount of oxalic acid, similar to spinach. When cooked, the amount is reduced, yet it is advised to check with your medical provider before consuming raw or cooked Swiss chard.
SELECT
Swiss chard is a cool-weather crop that appears in local markets in spring and fall. Grocery stores oftentimes carry it year-round.
Look for bunches that display glossy, crisp, green leaves free of brown spots, with firm, blemish-free stems.
STORE
To keep the stems moist and the leaves fresh, choose one of these two ways to store Swiss chard.
Wrap unwashed chard in a damp kitchen towel or paper towel and place into a perforated or open plastic bag. The damp towel provides a small amount of moisture to keep the stems and leaves from drying out, and the perforations or open bag allows for air circulation.
Place unwashed bundles into a storage container with about 2 inches of water in the bottom, similar to a vase with flowers. Do not allow the leaves to sit in water. Add more water as it evaporates.
Store the wrapped bundles or those in containers in the refrigerator for 3 – 5 days.
USE
Both the stems and leaves of Swiss chard can be used. The leaves cook up quickly, similar to spinach. The stems require a bit more time to soften, but can easily be sautéed or braised in liquids such as apple cider, white wine, stock, or broth.
Begin by rinsing the leaves and stems thoroughly to remove any soil that may be attached. Alternatively, soak the leaves and stems in cold water in a large bowl, drain, and repeat until the water is clear. Pat the chard dry or give it a spin in a salad spinner to remove excess moisture.
Cut the stem away from the center of the leaf. The leaves can be stacked and rolled to cut into thin strips (chiffonade), or chopped into pieces.
The stems can be cut into 1 – 2-inch pieces and cooked until just soft before adding the leaves or save them for use in soups, or stews. Stems can also be cut into larger strips to pickle or serve raw on a veggie tray.
Serve sauteed or braised Swish chard as a side dish, or incorporate it into other dishes like:
whole grain salad and risotto
egg bake and frittata
pasta and pizza
vegetable gratin
beans and legume dishes
tacos, enchiladas, burritos, or nachos
Add raw Swiss chard, particularly baby chard, to:
smoothies
dips
pesto
leafy green salads
Diced or chopped pickled chard stems are a nice complement to bowls or salads.
For a fun flavor and presentation twist, use the large leaves to:
wrap fish fillets before baking
in place of cabbage for stuffed rolls
as a sandwich wrap
RECIPE
Mediterranean-Inspired Chicken, Beans, and Chard
SHARE
Have a favorite way to use or enjoy Swiss chard? Share it with us in the comments section.
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