CHARD Despite Its Name, Swiss Chard Is Not Actually from Switzerland

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CHARD Despite its name, Swiss chard is not actually from Switzerland. It hails from the Mediterranean. It is a large, leafy vegetable that comes with a variety of colored stems. It is mildly bitter but is full of fi ber and vitamins. BEST COOKING RECIPE IDEAS METHODS STORAGE • PASTA • BOILED • SIDE DISH • Wrap the chard tightly in a • STEAMED • SALAD plastic bag, removing as much • ROASTED air surrounding the vegetable as possible. Do not prewash, keep in a dry area. They will keep for about fi ve days. NUTRITION TIPS • Excellent source of dietary • Remove the stems from the leaves and chop fi ber, potassium, and calcium, them in small peices before cooking or, try as well as B vitamins. pickling them. • Good source of copper, • Another storage option is to blanch the magnesium, vitamins K, A, C, leaves and put them in the freezer. and E. • Boiling is the healthiest method of cooking • Anti-infl ammatory chard, it retains the most nutrients. SWISS CHARD WITH LENTILS AND FETA CHEESE • 2 tbsp olive oil • 1/2 c yellow onion, diced in small peices • 2 medium garlic cloves, fi nely chopped • 1/2 c uncooked brown or green lentils • 2 c water • 12 oz Swiss chard (about 1 bunch) • 1/2 tsp kosher salt, plus more for seasoning • 1/4 tsp fresh ground pepper, plus more for seasoning • 4 tsp red wine vinegar • 1/2 c crumbled feta cheese (about 2 ½ ounces) HEAT 1 TABLESPOON OF THE OIL IN A MEDIUM SAUCEPAN. ADD THE ONION AND GARLIC, COOK UNTIL SOFTENED. ADD THE LENTILS, STIR TO COMBINE, AND ADD THE WATER. INCREASE THE HEAT TO HIGH AND BRING TO A SIMMER. REDUCE THE HEAT, AND LET SIMMER ABOUT 30 MINUTES, OR UNTIL LIQUID IS ABSORBED. REMOVE FROM THE HEAT AND SET ASIDE. CHOP CHARD STEMS AND LEAVES SEPERATELY. HEAT THE REMAINING TABLESPOON OF OIL IN A LARGE FRYING PAN OVER MEDIUM-HIGH HEAT UNTIL SHIMMERING. ADD CHARD STEMS FIRST, SEASON WITH SALT AND PEPPER, AND COOK, STIRRING OCCASIONALLY, UNTIL SOFTENED. ADD THE CHOPPED CHARD LEAVES AND COOK UNTIL WILTED. STIR IN THE RED WINE VINEGAR AND RESERVED LENTIL MIXTURE UNTIL EVENLY COMBINED. REMOVE FROM THE HEAT AND ALLOW TO COOL SLIGHTLY, ABOUT 3 MINUTES. SPRINKLE IN THE FETA AND STIR TO COMBINE. TASTE AND SEASON WITH SALT AND PEPPER AS NEEDED. STIR IN VINEGAR; SERVE IMMEDIATELY. Made possible by BNY Mellon/Alice P. Chase Trust.

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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.
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