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Produce Info, Storage Tips and Recipes

Chard

Chard

The Basics

Chard (also commonly known as swiss chard or silverbeet) is a leafy green vegetable that belongs to the same family as the beet. The plant has green ribbed leaves, and stems that can be either white, yellow, orange, or red.

Preparation

Rinse the chard leaves thoroughly before slicing off each of the stems. Cut up the stems and cook them separately from the leaves (add them into the pan/pot earlier). Slice up the leaves into strips and cook them either by boiling, steaming, or sauteeing.

Storage Tips

Chard, dandelion, and mustard greens can be stored in a plastic bag, in the coldest part of the refrigerator for a day or two, however they wilt quickly and should be cooked as soon as possible.

Nutrition

Chard is an incredibly nutrient dense vegetable. One cup cooked, provides only 35 calories and yet is an excellent source of vitamin A, vitamin C, vitamin E, vitamin K, riboflavin, fiber, calcium, iron, magnesium, potassium, copper, and manganese. One cup contains 716%(!) of the daily recommended value for vitamin K, a nutrient that plays an essential role in blood clotting and helps to build healthy bones. Chard also contains high amounts of beta-carotene, lutein, and zeaxanthin, which are all phytonutrients important for maintaining healthy vision, and possibly preventing cancer. (See more chard nutrition facts on Self.com.)

Recipes

African Pineapple Peanut Stew
Caramelized Sweet Potatoes with Quinoa and Greens
Chard and White Bean Stew
Crustless Swiss Chard Quiche
Curried Red Lentil Soup with Dandelion Greens
Garlic-Chard Stuffed Acorn Squash with Gruyere
Green Miso Soup
Greens with Cashews
Pumpkin Lasagna
Sauteed Chard with Parmesan Cheese
Simple Chard and Chickpeas
Sunny Eggs and Mustard Creamed Chard
Sweet Potato Quesadillas
Swiss Chard and Caramelized Onions
Swiss Chard Stuffed Shells
Swiss Chard Tzatziki