I have recently fallen in love with Swiss Chard.  This was quite unexpected.  I had imagined it to be bitter like kale or slimy like spinach can sometimes be.  But I discovered that it is much firmer than spinach when cooked and has a slight sweetness.  Because it is a NUTRIENT Powerhouse, I was thrilled to discover that I liked it so much.

1 cup of cooked Swiss Chard contains:

• 572 mcg of Vitamin K
• 5493 IU of Vitamin A
• 31 mg of Vitamin C
• 150 mg of Magnesium
• 960 mg of Potassium
• 101 mg of Calcium
• 3.7 g of Fiber
• 58 mg of Phosphorus
• 15 mcg of Folate
• 10 mcg of Biotin

Swiss Chard is one of the most popular vegetables in the Mediterranean region and it is one of the most nutritious vegetables around.  Research suggests that the high levels of chlorophyll act as a health protective.  Since Swiss Chard is available throughout the year, it is a great food to have as a regular part of your diet.

To prepare Swiss Chard, wash it thoroughly under cook water, but don’t soak it in water as the water soluble vitamines will leach into the water.  Cut the chard thinly (about 1 inch) on an angle.  You should include the stems since many of the nutrients are stored there – unless they are just too tough and fibrous.

The best way to cook it is by “Quick Boiling”.  Most vegetables are not good boiled, but Chard (along with spinach & beet greens) are recommended to be boiled because of the high acid content.  Boiling frees up the unwanted acids and allows them to leach into the water.  Boil for just 3 minutes for best results and then drain the chard with a strainer.  Be sure to discard the water after boiling. Don’t drink it or use it for soup stock due to the unwanted acids.

How Swiss Chard is served in different countries

• In Italy – serve with tomatoes and olive oil; also popular in minestrone soup
• In Greece – prepare with leeks & dill
• In Spain – the stems and leaves are served with olive oil, garlic, pine nuts and raisins
• In Lebanon – it is served with hummus; the stems are used for dipping
• In France – the stems and leaves are incorporated into many dishes throughout the day, including some desserts.

Here are a few ways to serve Swiss Chard

• Combine 1 medium tomato, chopped, 6 chopped black kalamata olives, 1/2 cup crumbled feta cheese, 1 tsp fresh oregano (or 1/2 tsp dry).  Add the 1 pound of hot “3-minute quick boiled” Swiss Chard and gently toss together.
• Top with grated Parmesan or Romano cheese and walnuts
• Add a few drops of Tamari (soy sauce) to mellow the flavor
• Top with Balsamic vinegar and crumbled goat cheese

For more Swiss Chard recipes, check out AllRecipes.com

Linda Miner

Registered Nutritional Counselor

RNC, CHN, RSNA, CMTA, BA

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*NOTE: This opinion expressed here is that of the author based on her research and personal experience. It is not intended to replace your own personal research or the opinion of your physician. You should always check with your physician and/or pharmacist before changing your diet, starting an exercise programs or taking any supplements. Please be aware that some foods and natural supplements may interact with prescription medication.