Chard (Beta vulgaris var. cicla), also recognized as Swiss chard and perpetual spinach, is a green leafed vegetable frequently mistaken for spinach. Normal chard has creamy white stems (ribs, stalks) with dark green leaves. In some nations red/yellow stemmed chard and red leaved chard is obtainable. Chard is believed to originally arrive from Sicily and has absolutely nothing to complete with the Swiss.It’s very nutritious. An superb way to obtain nutritional vitamins K, A, C and E, iron, magnesium, manganese, potassium and with a lot dietary fiber. It’s also a really great way to obtain nutritional vitamins B1,B2 and B6, and tryptophan, calcium, copper, phosphorus, zinc and folate.
The vitamin K in chard, 1 cup delivering 300% of everyday requirement, assists sustain bone wellness, the vitamin A in chard improves eyesight and fights viral infections, and the magnesium in chard keeps your blood circulating smoothly, relaxes nerves and muscles and balances blood sugar levels. 1 cup of steamed chard is only 35 calories so superb for weight-loss diets. This only touches on several methods that consuming chard frequently assists to sustain optimum wellness.
NOTE: Because of chard containing oxalic acid, calcium supplements ought to only be taken three or much more hours following consuming it as chard counteracts calcium absorption. Individuals with untreated kidney and gallbladder difficulties should also beware of the oxalates in chard, in no way consume raw and consume sparingly when cooked.
The greatest method to acquire chard would be to develop it your self as youthful, newly picked leaves are excellent to consume. It’s frequently known as perpetual spinach as you are able to cut outside leaves off frequently to consume and the plant continues to develop, generating much more and much more leaves. Plants final for numerous months. They are simple to develop, require small interest except watering and can withstand frost.
When buying chard at the marketplace make certain that the stems are firm and crisp and the leaves aren’t yellowed or wilted. Don’t wash prior to storing, location inside a paper bag or loose in the vegetable drawer of the fridge, consume inside a couple of days or they will wilt. They may also be blanched and frozen.
Youthful leaves are greatest for salad and older leaves ought to be cooked. With older chard the stems require longer cooking than the leaves, so start cooking them very first. They may also be cooked as separate dishes. They are interchangeable with spinach in most dishes.
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From the Vegetarian Times “Dairy-Free Recipe of the Week” Newsletter
1 large bunch chard (1 3/4lbs / 800gms)
2 tbsps cold pressed olive oil
2 medium cloves garlic, finely chopped
2 cups cooked or canned white beans, rinsed and drained if canned
2 medium tomatoes, peeled, seeded and chopped
1/2 cup vegetable broth
1/2 tsp dried thyme
1/2 tsp salt
Topping
1 cup fresh bread crumbs
3 tbsps cold pressed olive oil
1/8 tsp salt
Preheat oven to 350F / 175C. Grease 10″ / 25cm oval gratin or baking dish. Remove tough stems from chard and rinse well. Stack greens and cut into thin strips. In skillet/wok heat oil over medium-high heat. Add garlic and stir 30 seconds. Add greens and cook until tender, tossing often, about 7 minutes. Remove from heat. Add beans, tomatoes, broth, thyme and salt and mix well. Spoon into prepared gratin dish, spreading evenly. Topping: In small bowl, mix all ingredients. Sprinkle evenly over top of greens mixture. Bake until hot, about 40 minutes. 4 servings
From Epicurean
1 bunch Swiss chard (1lb / 450gms)
1 tbsp extra virgin olive oil
3 cloves minced garlic
1/4 tsp crushed red pepper flakes
2 tbsps lemon juice
1 dozen Kalamata olives, chopped
Wash the chard, cut away the stems and chop the leaves. In large skillet/wok, heat the olive oil. Add garlic and red pepper flakes- saute for one minute. Add the chard, saute, turning frequently. Stir in lemon juice and olives, heat through. Serves 6 as side dish.
From the Vegetarian Times
2 portobello mushrooms, about 5 oz / 140g each
4 tbsps tamari
2 tbsps vegan Worcestershire sauce
2 tbsps cider vinegar
2 tbsps cold pressed sesame oil
4 tsps minced shallots / spring onions
2 tsps vegan country-style Dijon mustard
2 bunches red swiss chard (green also OK)
1 tsp plus 1 1/2 tsps cold pressed olive oil
4 tsps minced garlic
Wipe mushroom caps with a damp cloth; remove stems. In shallow bowl, whisk 2 tablespoons tamari, Worcestershire sauce, vinegar, sesame oil, shallots and mustard. Add mushroom caps and marinate 15 minutes, turning occasionally. Meanwhile, remove stems from chard and coarsely chop. In large skillet, heat 1 teaspoon oil over medium-high heat. Add garlic and cook, stirring, 1 minute. Add chard and remaining 2 tablespoons tamari. Cover and cook until wilted, 4 minutes. Uncover and set aside. Wipe out pan. Heat remaining 1 1/2 teaspoons oil over medium-high heat. Remove mushrooms from marinade; reserve marinade. Add mushrooms and cook until tender, 4 minutes per side. To serve, reheat chard and divide among plates. Cut mushrooms into 1/2- inch-thick slices. Arrange sliced mushrooms over chard and drizzle with remaining marinade if desired. 4 Servings.
Green-vegetable juice is sweetened with fruit juices to make a wonderful, energizing morning beverage. A piece of ginger root adds a healthy kick and a bit of bite.
1 unpeeled cucumber
2oz / 50g green Swiss chard
3 sprigs flat-leaf parsley
1/2 Granny Smith apple
3/4 cup cubed honeydew melon
1 celery stalk
1/4 fennel bulb
1-inch piece of fresh ginger
Place all ingredients in an electric juicer and juice. Divide between two glasses and serve.
From The Times On Line
By Lucas Hollweg
The simplest of side dishes pepped up with mustard and mint. Use young leaves.
2 tsp dijon mustard
1½ tsp redwine vinegar
Salt and pepper
2 tbsp extra-virgin olive oil
6 big handfuls of watercress
6 big handfuls of baby red chard leaves
1 small handful of mint – say 25-30 leaves
In a big salad bowl, mix together the mustard, vinegar, salt and pepper. Gradually whisk in the oil until thoroughly combined – you want it to emulsify, so add it a few drops at a time. Throw in the salad leaves and tear the mint over the top. Toss everything in the dressing until properly coated. Serves 6 as a side dish.
7 oz / 200 g Swiss chard stalks, cut into 2″ / 4cm long pieces
3 tbsps extra virgin olive oil
1-2 cloves of garlic, chopped
2 tbsps parsley, chopped
salt
fresh grounded black pepper
Add Swiss chard stalks into a pot of boiling water, reduce heat and let simmer for 20 minutes until tender; drain and set aside. In pan sweat garlic in olive oil for a few minutes over medium-low heat until it just turns light brown . Add Swiss chard stalks, parsley, salt and pepper. Raise heat to moderately high, stirring and cook for 5 minutes. Serve immediately. Serve warm or at room temperature.
Vege Island