Saturday, June 05, 2010
Swiss chard is a relative of the beet family and is also related to spinach. Swiss chard can be eaten raw but most people enjoy it when it's cooked -- it can be steamed, roasted, grilled, or sautéed. It can be used on its own, as a dressing for pasta and other grains, and it's a great supplement for vegans and vegetarians. In the Mediterranean, chard is very popular and appears on many a pizza. As the picture shows above it comes in a rainbow of colors, not just green or red.
Swiss chard is packed with nutrition. It is an excellent source of vitamins C, E, and K,
carotenes, chlorophyll, and fiber. It is also an excellent source of several minerals including
potassium, magnesium, iron, and manganese. Swiss chard is also a good source of many other nutrients including vitamin B6, protein, calcium, thiamine, selenium, zinc, niacin, and folic acid.
Swiss chard, with its great source of nutrients, antioxidants, phytochemicals, and more helps prevent digestive tract and colon cancers and can also protect the kidneys of those with diabetes. It's good for bone health, lung health, heart health, vision, immune systems, and mental clarity. Swiss chard helps prevent inflammation, helps with blood clotting, and great for improving night vision.
Try something new and eat it raw. Remove the stems and chop the leaves into bite-size pieces with a sharp knife. Add it to a fresh green salad with mesculin and leaf lettuce. Put a few fresh chard leaves on top of your sandwich.Raw Swiss chard has a light texture, is easy to chew and tastes a little bitter. Sprinkle some lemon, olive oil and salt and it will wilt slightly and cut the bitter flavor. Try adding a few fresh chard leaves to your sandwich as replacement for lettuce.
Here is a recipe for my Raw Foodies buddies:
Yvonne's Raw Swiss Chard Salad
bunch of red or rainbow swiss chard
1 sweet potato
1 garlic clove
1 Tbsp. olive oil
Clean swiss chard, strip rib, then roll leaves up into a big cigar and slice thin. This is called a chiffonade.
Peel beet and shred in food processor.
Peel sweet potato and shred in food processor.
Throw all into big bowl with the swiss chard . Dress with olive oil and 1/2 fresh squeezed lemon juice. Season to taste. Mix well and let it marinate for an hour or so. The fresh lemon will tenderize the swiss chard.
*Optional - I will take a garlic clove and put through my garlic press for some extra flavor.
Sounds strange but it is
Wilted Swiss Chard with Garlic
2 pounds Swiss chard, cleaned and coarsely chopped
3 tablespoons olive oil
2 cloves garlic, minced
Salt and freshly ground black pepper to taste
Fresh lemon juice, optional
Wash the greens in several changes of cold water. Fill the sink with cool water and swish the greens through the water one hand full at a time.
Remove the stems and chop into one-inch pieces. Set aside.
Stack the leaves and roll them into a scroll. Using a sharp knife cut across each scroll until all the greens are prepared.
Mince the garlic and set aside.
Heat a skillet or heavy Dutch oven over medium-high heat. Add olive oil and chopped stems. Sauté 5 minutes. Add garlic and sauté an additional 15 seconds.
Add the wet chard one hand full at a time. Stir after each addition. After all the greens have been added, immediately cover with a tight-fitting lid. Allow the greens to cook or wilt about 5 minutes. They should be wilted and still bright green in color.
Remove the lid and continue cooking over high heat until all the liquid has evaporated, about 2 to 3 minutes. Season with salt and pepper to taste. Serve immediately with a squeeze of lemon juice, if desired.
Spaghetti with Swiss Chard Recipe
1 large bunch of Swiss chard, approximately 6 cups stems removed and roughly chopped
1 tablespoon butter
1 tablespoon olive oil
1 large clove garlic, minced
a pinch chili flakes
1 lemon zested
1/2 cup Parmagianno Reggiano, grated
salt and pepper
2 servings spaghetti
Bring a large pot of water to a boil and add 2 teaspoons salt. Remove the large stems from the Swiss chard and roughly chop. Wash chard thoroughly and add to water for 12 minutes. Meanwhile prepare a bowl of very cold or ice water, drain the chard and plunge into the cold water until chilled. Drain and spin dry.
Fill the pot with water again and add more salt, bring to a boil. In a large skillet add butter and oil over medium low heat. Put spaghetti on to cook and meanwhile add garlic, and chilies to the skillet. Stir the chilies and garlic as the pasta cooks. A minute before the pasta is ready add the lemon zest and chard and stir together to warm through.
In a large bowl gently scramble the two eggs with cheese and a big pinch of pepper. Drain spaghetti well and toss with egg mixture. When well mixed and in chard mixture and toss. Taste and correct as necessary with salt and pepper.
Swiss Chard Potato Soup
1 medium Onion; chopped
2 Ribs celery; chopped
2 Garlic cloves; minced
4 c Red potatoes; (cubed)
1 md Carrot; cut in chunks
1 Bay leaf
5 c Vegetable stock
4 c Chopped Swiss chard
1/4 c Chopped fresh parsley
2 ts Dried thyme; crushed
1/2 ts Freshly ground black pepper
PreparationThis was in the local paper (Marin Independent Journal) and was one of the best soups Ive tasted: In a soup pot, saute onions, celery and garlic until softened - about 5 minutes. Add potatoes, carrot, bay leaf and stock. Bring to a boil, reduce heat and simmer for about 30 minutes. Add Swiss chard, parsley, thyme and cook an additional 10 minutes. Add black pepper. Remove from heat. Puree in batches in food processor (I used blender). If serving hot, reheat 5 minutes. If serving cold, cover and refrigerate several hours or overnight. Serves 4.
Swiss Chard Dahl
2 lbs Swiss chard
1/2 teaspoon cumin
1/4 teaspoon turmeric
1 teaspoon coriander
1 large Onion, chopped
3 cloves Garlic, minced
1 fresh red chilli
1 teaspoon ground black pepper
1 cup red lentils, soaked for half an hour beforehand
1/2 cup water
1 tablespoon low fat stock
1 can peeled tomatoes
salt to taste
sufficient tomato puree to thicken
Chop the stems off the swish chard. Cut them up into 1/4 inch pieces. In a large frying pan boil them with a little water. Add the chopped chilli. After five minutes add the garlic and the onion. When the onion is tender add the black pepper, cumin, turmeric, and coriander.
Simmer with a lid on for ten minutes. Add the rest of the swiss chard, chopped coarsley, and the stock and water. Now add the red lentils. Simmer for a couple of minutes more. Add the canned tomatoes, leave to simmer for about 10 minutes. The lentils should be soft but still intact. Add the tomato puree and salt to taste. Simmer for another couple of minutes till the the dahl has thickened.
Serve with brown rice.
Swiss Chard-Wrapped Salmon with Chunky Orange Chipotle Salsa
zest of one large navel orange
2 Large Navel Oranges
1 pack (0.8 oz) Mrs. Wages Chipotle & Garlic Salsa
2 tsp. Extra Virgin Olive Oil
4 (4 oz ea) Boneless, Skinless Salmon Fillets
4 Large Swiss Chard Leaves, trimmed
1. Zest one of the oranges into a medium size bowl.
2. Quarter the two oranges, slice the peel off of the segments and coarsely chop the oranges. Place in the bowl.
3. Add one package of Mrs. Wages Chipotle & Garlic Salsa Mix.
4. Combine well and let stand 15 – 20 minutes.
1. Preheat Oven to 425°F
2. Grease the bottom of a baking dish with 1 tsp. oil; set aside.
3. Brush salmon all over with remaining teaspoon of oil; season with salt and pepper.
4. Using a fork, mash the rib of each chard leaf to make it more pliable.
5. Arrange each salmon fillet on one of the chard leaves and spoon a generous helping of the salsa over each.
6. Wrap salmon and salsa in the chard leaves, folding in the leaf ends to make 4 packages.
7. Arrange in baking dish, seam-sides down. Bake about 15 minutes and serve.
Swiss Chard, Spinach, and Rice Gratin
Savory Swiss Chard Pie from Fat Free Vegan