Swiss Chard

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Background

Swiss chard has a mildly bitter flavor and pairs well with most foods, especially lemon, tomatoes, eggs, bell peppers, and pasta. Part of the spinach and beet family. Young and tender leaves can be eaten raw. Mature leaves taste better cooked by sautéing, boiling, steaming, or stir-frying. Swiss chard is originally used in Mediterranean cuisine.

Nutritional Value

• Fiber important for digestive health and keeps you feeling full
• Vitamin A: good for vision
• Vitamin C important for immune system, healthy skin, and wound healing
• Vitamin K important for blood clotting
• Folate important for preventing neural tube defects and may help prevent cancer
• Potassium helps lower blood pressure and helps muscles contract
• Iron important in red blood cell formation
• Calcium good for healthy bones

How to Shop

Find swiss chard near other leafy greens in the chilled display of your grocery store produce section. Stalks should be crisp. Leave should not be wilted or blemished. Chard is available in stores year-round but grows locally during the Fall season.

How to Grow

Plant swiss chard at the end of the summer. It can be planted with other Winter vegetables. Harvest in 50-70 days, when leaves reach 9-12 inches in length and repeat until the first frost. Swiss chard is not frost tolerant but can also become bitter if grown when the temperature is high.

How to Store

• Swiss chard cannot be frozen. Do not wash before refrigerating. It can be stored for 5 days in the refrigerator if wrapped tightly in plastic.