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Carter Kelsey .Swiss Chard.Pub Special points of interest: The stalks of Swiss chard are completely edible; in fact, in Europe they are considered the best part of the plant and the leaves are often thrown away. close relative of the beet root Don’t cook Swiss chard in an aluminum pot; the chard contains oxalic acid, which will discolor the pot. Nutrition Vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss chard also emerges as a very good or good source of copper, calcium, vitamin B2, vitamin B6, pro- tein, phosphorus, vitamin B1, zinc, folate, iron, biotin, niacin and pan- tothenic acid. Health benefits may include maintenance of bone health and vision, prevention of various types of cancers, promotion of lung health, maintenance and immune health, and increased muscle and men- tal health. Swiss chard is a great anti-inflammatory food, and increases energy. Thus we can see why it makes the list of “Superfoods.” Description With a name like Swiss chard, you would expect it to be native to Swit- zerland. Even though it indeed grows best in cooler climates, it is not however, Swiss. Chard has been traced back to the gardens of Baby- lon. The name derives from the Latin for “thistle.” Beta vulgaris) SUPERFOOD Swiss Chard a relative to beets and spinach shares a taste profile with both of them. (Has leaves similar in looks to spinach with stems that range from white to yellow and red depending on the cultivar. A variety of these is what we refer to as “rainbow chard” with a taste similar to beet greens and spinach with a slight bitterness and saltiness Swiss Chard: ( SWISS CHARD: (BETA VULGARIS) SUPERFOOD Preparation: Wash the chard well to contained in the chard will pizzoccheri) or sauteed. remove any sand or soil react with the metal and The bitterness fades with that may be hidden in the cause the pot to discolor. cooking, leaving a refined leaves. One way to do this Cook the stalks a few min- flavor which is more deli- is to immerse pieces of cut utes before the leaves, cate than that of cooked chard in a bowl of cool since they are thicker in spinach. water, swirling them texture, they will take around to remove any dirt longer to cook. Chard is and then quickly rinsing one of the vegetables that them with cool running is recommended for quick water. Trim the bottom boiling (opposed to steam- end of the stalk. If you find ing or healthy sauté) since the stalks to be more fi- this helps to free the oxalic brous than desired, make acids it contains and makes Nutrition Facts incisions near the base of the chard less bitter and (1 cup chopped) the stalk and peel away the sweeter. Calories 35 fibers, like you would do Fresh young chard can be Protein 3 grams with celery. used raw in salads while Carbohydrates 7 Do not cook chard in an alumi- the leaves and stalks are grams num pot since the oxalates typically cooked (like in Calcium 102 mg Iron 4 mg Magnesium 151 Storage: mg Phosphorus 58 mg Choose chard that is held in a should they have tiny holes. chard, you can blanch the Potassium 960 chilled display as this will The stalks should look crisp leaves and then freeze them. mg help to ensure that it has a and be unblemished. Sodium 313 mg crunchier texture and sweeter Raw chard is extremely per- Vitamin C 32 mg taste. Look for leaves that are ishable. To store, place un- Folate 15 mcg vivid green in color and that washed chard in the refrigera- Vitamin 5493 IU do not display any browning tor in a plastic bag. It will or yellowing. The leaves keep fresh for several days. If should not be wilted nor you have large batches of A Few Quick Serving Ideas: Chard is a tender green and *Wrap Swiss chard leaves olive oil, lemon juice, garlic, benefits from a brief cooking around your favorite vegeta- and cooked Swiss chard. period. Wilted greens are simply ble and grain salad and roll *Add zest to omelets and sautéed in oil, covered and into a neat little package. fritatas by adding some cooked without adding any Bake in a medium-heat oven steamed Swiss chard. cooking liquid. Tender greens and enjoy this nutrient- *Use chard in place of or such as beet greens and spinach superstar alternative to in addition to spinach when can also be prepared in this stuffed cabbage. preparing vegetarian manner. *Toss penne pasta with lasagna. Preservation: Chard leaves freeze well after whole leaves in merse in an ice blanching, but the stems become boiling water, water bath for 2 soggy and rather unappealing. cover and blanch minutes. Canned chard does not fare as for 2 minutes Drain. well producing a product similar (blanch stems for Pack in zip-closure freezer to canned spinach . 3 minutes). bags or freezer containers, Remove chard from leaving no headspace. Label, To freeze: water and im- date and freeze at zero degrees Prepare a sink of cold for up to one year. water. Rinse chard through several changes of water lifting leaves out leaving sand and soil behind. Then separate the stems from the leaves. Bring 4 quarts of wa- ter to a rolling boil. Drop about one pound of Wilted Swiss Chard with Garlic Serves 4. 2 pounds Swiss chard, prepared. -fitting lid. Allow the greens cleaned and coarsely to cook or wilt about 5 min- 4.Mince the garlic and set utes. They should be wilted chopped aside and still bright green in color. 3 tablespoons olive oil .5.Heat a skillet or heavy 7.Remove the lid and con- 2 cloves garlic, minced Dutch oven over medium- tinue cooking over high heat Salt and freshly ground high heat. Add olive oil and until all the liquid has evapo- black pepper to taste chopped stems. Sauté 5 min- rated, about 2 to 3 minutes. Fresh lemon juice, optional utes. Add garlic and sauté an Season with salt and pepper additional 15 seconds. to taste. Serve immediately Inside Story Headline 6.Add the wet chard one with a squeeze of lemon. 1. Wash the greens in several hand full lemon juice, if desired. changes of cold water. Fill at a time. the sink with cool water and Stir after swish the greens through the each addi- water one hand full at a time. tion. After 2. Remove the stems and all the chop into one-inch pieces. greens Set aside have been added, .3. Stack the leaves and roll immedi- them into a scroll. Using a ately cover sharp knife cut across each with a tight scroll until all the greens are Pizzoccheri 1 stick butter ( 1/4 pound) 1. Preheat oven to 375 degrees. layering until all ingredients are 4 fresh sage leaves Bring a large pot of water to a used, ending with a layer of Par- 1 clove garlic, peeled and boil. In a small saucepan over mesan; ideally you will have four smashed low heat, melt butter with sage layers of each. Cover dish with 1 medium potato, peeled and and garlic until butter turns nut- bread crumbs and drizzle with thinly sliced brown; be careful not to burn melted butter and sage (discard 1 small head Savoy cabbage, sage leaves. Set aside. garlic). Bake for about 15 min- trimmed and thinly sliced 2. Cook potato and cabbage in utes, or until top is golden- 1/2 pound flat, broad buck- boiling water until they begin to brown and cheese has melted. wheat noodles (pizzoccheri) soften, just 5 minutes or so. Add Serve hot or warm. or whole wheat noodles pasta to same pot and continue 1 cup fontina Val d’Aosta (or to cook until pasta is nearly other good semisoft) cheese, done. Drain. grated 3. In a large oven-proof dish, 1 cup Parmesan, grated spread a layer of vegetable-pasta Salt and freshly ground black combination, then a layer of pepper grated fontina, then a layer of 2 cups homemade bread grated Parmesan; sprinkle with crumbs. salt and pepper. Continue this Chard Chips 1 bunch Swiss chard oil. Put the chard into a oven.) They will be 1/4 cup olive oil, or 2 bowl, pour the oil on top, brown, or transitioning Tbsp. olive oil if you and toss until everything is from green to brown. evenly distributed. Ar- Remove immediately from have a silicone mat range the leaves on a bak- the baking sheet with a Salt & pepper, goma- ing sheet — ungreased, if pancake turner and spread sio, furikake, or ses- you are not using a mat — on paper towels or a ame seeds for sea- and put into the oven. brown bag. Let cool, then soning (optional) At this point: watch! They eat. will not take more than 5 Makes 3-4 cups of chips, de- minutes to crisp up, and pending on the size of your Preheat oven to 400°. Re- there is a fine line between chard bunch move the spines from the crispy and deli- chard and discard. Chop cious and burned the leaves into chip-sized and inedi- pieces — as uniform as ble. Check on possible — and rinse. Pat them after 3 min- dry. utes. (This part If you are adding season- relies in part on ings to the chard, mix how well you them separately with the know your own SWISS CHARD TUNA SALAD 1 cup chopped Swiss chard Wash the leaves and cilan- ing ingredients. Add the leaves tros well, dry on paper olives, tuna and green on- 1/4 C Fresh Cilantro towel.
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