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.
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.