Swiss Chard

There are a ton of veggies we pass by in the super market and never even consider buying mainly because we have never had them or have no idea how to cook them.  Swiss Chard is one of those power greens people are always talking about so I thought I would grab a recipe and share it.  I also found a little blurb describing Swiss Chard and its excellent nutrient content.  Enjoy!

Swiss Chard

Similar to spinach and beets with a flavor that is bitter, pungent and slightly salty, Swiss chard is truly one of the vegetable valedictorians with its exceptionally impressive list of health promoting nutrients. Although Swiss chard is available throughout the year, its season runs from June through August when it is at its best and in the greatest abundance at your local supermarket.

This chart graphically details the %DV that a serving of Swiss chard provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Swiss chard can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Swiss chard, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Reference:  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16

Sauteed Rainbow Swiss Chard

Recipe courtesy of Harvard University Dining Services

Serves 4

• 1 pound rainbow Swiss chard, washed in several changes of water and thoroughly dried, stems removed, and leaves chopped into 2-inch pieces (reserve the stems for another use)
• 1 clove garlic, peeled
• 2 teaspoons vegetable or canola oil
• Juice from half of a fresh lemon (optional)
• Salt (optional) and pepper to taste

In a sauté pan, heat the oil over medium heat.

Smash the garlic clove with the side of a knife and add it to the pan. Sauté the garlic lightly in the oil and remove it from pan as soon as it starts to brown.

Add the chard pieces to the pan and sauté until just wilted, stirring frequently.

Remove the pan from the heat, add lemon juice, salt (optional), and pepper, to taste, and serve.

Calories: 40⁄ Protein: 2 g⁄ Carbohydrate: 4 g⁄ Fiber: 2 g⁄ Sodium: 220 mg
Saturated fat: 0.2 g⁄ Polyunsaturated fat: 0.8 g⁄ Monounsaturated fat: 1.4 g
Trans fat: 0 g⁄ Cholesterol: 0 mg