Swiss Chard

 

Swiss chard is a green leafy vegetable that is said to be on of the world’s healthiest vegetables because  it’s nutrient-richness.

It has many health benefits and is an excellent source of many essential vitamins.

Swiss chard can be cooked in a variety of ways.  I often use this in recipes that call for spinach.

The above picture shows the vegetable after it was boiled quickly.  The three guidelines to improve nutritional value are: (1) minimal heat exposure; (2) minimal cooking time; (4) minimal contact with cooking liquid.

preparation:

Rinse Swiss chard under cold running water.  Do not soak as it will result in loss of water-soluable nutrients. Remove any areas that are brown, have holes or slimy.  Stack leaves and slice into 1-inch slices.  Cut the stems into 1/2 inch slices and discard the bottom portion. Use a large pot with a lot of water and bring to a rapid boil. If the stems are bigger than 1-inch wide throw them in the water 2 minutes before adding the leaves. Cook both stems and leaves for 3 minutes. There is no need to cover the pot. If desired use salt and pepper or a Mediterranean dressing. You can enjoy as a side or toss it in penne pasta, omelets, quiche or frittatas.

 

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7 thoughts on “Swiss Chard

  1. Love the color the taste and the value of swiss chard. It is delicate and a great vegetable and the way you cook it is very important. Thanks for the valuable information.

    Like

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