Swiss chard (or just chard) pleases the palate with both taste (earthy, slightly salty) and texture (crisp leaves and crunchy stalks). Don’t let its name fool you, though: This green hails from Sicily, not Switzerland, and is a staple of Mediterranean cuisine.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Related to spinach and beets, Swiss chard offers fantastic antioxidant protection in the form of carotenoids such as beta-carotene, lutein, and zeaxanthin, which help maintain eye health and may reduce the risk of cataracts. Further sup port comes when the body converts beta-carotene to vitamin A, which also helps promote healthy vision, boosts immunity, and may even fight cancer. An additional immunity benefit comes from vitamin C; just one cup of cooked Swiss chard supplies more than a third of your daily recommended amount of the vitamin. Other chard nutrients include vitamin B6, vitamin E, vitamin K, potassium, magnesium, and calcium. The fiber in chard also helps to keep cholesterol levels low and may reduce the risk of heart disease.

　　

HOW TO BUY

Step 2

You’ll typically find three types of chard in stores and at farmers’ markets: Rainbow chard has colorful red, pink, yellow, or white stalks; Fordhook Giant is identifiable by crinkly leaves and thick, white, tender stalks; and Ruby Red (or Rhubarb) chard has thin red stalks and a slightly stronger fl avor. Regardless of the variety, look for crisp, vibrant green leaves with no small holes or yellow or brown marks.

　　

HOW TO STORE

Step 3

Rinse the chard lightly, then refrigerate it between moistened paper towels in a plastic bag (with a few pinholes to allow air to circulate) for two or three days.

　　

PREPARATION TIP

Step 4

The leaves and stalks are both edible. For a quick and delicious side dish, sauté chard (stems first, followed by leaves) with olive oil and minced garlic; season with salt and pepper.

　　

Recipes

Step 5

Autumn Greens Soup p.140

　　

Step 6

Shredded Brussels Sprouts Salad p.170

　　

Step 7

Stuffed Swiss Chard Rolls p.236

　　

Step 8

Swiss Chard, Mushroom, and Quinoa Salad p.255

　　

Step 9

Swiss Chard with Olives p.314

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