Organic Swiss Chard Plant

Description

The colorful, leafy green known as Swiss chard is actually a beet that was developed specifically for its edible stems and leaves, which are often used in recipes as a substitute for spinach. The most recognizable feature of chard is the color of its stalks: the white stalks of Swiss chard contrast with its dark green leaves, while Rainbow chard comes in colors ranging from deep red to bright yellow and orange. It can be eaten either cooked or raw depending on the consumer’s preference. Swiss chard’s leafy green leaves are tender with a bitter taste when eaten raw. Once cooked, the bitterness dissipates, turning into a mild, sweet taste similar to spinach.

Additional information

Properties

Swiss chard is an excellent source of vitamin A and vitamin K and a good source of vitamin C and magnesium. Swiss chard also contains the antioxidants beta-carotene, lutein, and zeaxanthin.

• Vitamin A plays a significant role in normal formation and maintenance of many organs including the heart, lungs and kidneys. It is also used to support immune function, vision and reproduction.
• Vitamin K assists with blood clotting and bone building.
• Vitamin C, an antioxidant, repairs and maintains bones, teeth and cartilage. It also plays a role in wound healing and aids in the absorption of iron.
• Magnesium contributes to the creation of protein, bone and DNA within the body while also regulating muscle and nerve function along with blood sugar and blood pressure levels.
• The antioxidant beta-carotene converts to vitamin A in the body and may decrease the risk of heart disease and certain types of cancer.
• Antioxidants lutein and zeaxanthin support eye health and may reduce your risk of developing age-related cataracts or macular degeneration.

Nutrition Facts

1 cup boiled chard
Calories: 35 | Protein: 3.29 g | Fat: 0.14 g | Carbohydrate: 7.23 g | Fiber: 3.7 g | Calcium: 102 mg | Magnesium: 150 mg | Potassium: 961 mg | Vitamin C: 31.5 mg | Folate: 16 μg | Vitamin A: 10717 IU

1 cup raw chard
Calories: 7 | Protein: .65 g | Fat: 0.07 g | Carbohydrate: 1.35 g | Fiber: 0.6 g | Calcium: 18 mg | Magnesium: 29 mg | Potassium: 136 mg | Vitamin C: 10.8 mg | Folate: 5 μg | Vitamin A: 2202 IU

Recipes

Chard Tahini Dip:

Bring a large stockpot of water to a boil and cook chopped chard stalks until tender, 16 to 18 minutes. Place the chard stalks and 1 clove chopped garlic in a food processor and purée. Then add ¼ cup tahini, ¼ cup olive oil, juice from half a lemon, and ½ teaspoon of kosher salt; process until smooth. Serve with veggie sticks or pita bread.

Spaghetti With Chard:

Take 1 large bunch of Swiss chard, remove the stems, and cut them into 2-inch pieces. Tear the leaves into bite-size pieces. Sauté and cook until tender. Toss ½ pound cooked spaghetti with chard, ½ cup reserved pasta cooking water, and ¼ cup grated Parmesan cheese. Season with kosher salt and black pepper.