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Yankee Pier: Swiss Chard
Swiss chard is a vegetable valedictorian of sorts, delicious and chock-full of health nutrients, although it is often overlooked. It's one of the many leafy green vegetables, along with kale, mustard and collard greens, categorized as 'greens,' even though it is in the same family as the garden beet, known for its edible roots. It is also related to spinach, and shares similar taste profiles to both; bitter, earthy and somewhat salty, although slightly meatier in texture.
It's also not really Swiss at all, but originated in the Mediterranean region, with some of its earliest appearances in Sicily. The word "Swiss" was added to chard (derived from a Latin word meaning 'thistle') to honor the homeland of the botanist who determined its scientific name. Written about by the likes of Aristotle as early as 4th century B.C., ancient Greeks and Romans celebrated this vegetable for its medicinal properties and in Europe it continues to be popular, while American cooks often shy away, opting for spinach instead, which is a shame because it is so¬ versatile.
Younger, sweeter leaves can be eaten raw, used for garnish or salads, while the more mature, larger leaves can be sautéed, braised or steamed, used in frittatas, stuffings, pastas and soups, or on its own as a side dish with olive oil, onion or shallot, bacon or vinaigrette. Its bitterness lightens through cooking, leaving a delicate, refined product. Although it is important to remember not to use aluminum pots or pans while cooking, as the oxalates inside react with the metal, causing the chard to discolor and take on a metallic taste.
As a rule of thumb, its stems or ribs are to be treated like asparagus while the leaves are to be treated like spinach, almost giving you two vegetables in one. Two very healthy vegetables, in fact. It contains substantial amounts of vitamin-K, which is important for maintaining bone health and just one cup of Swiss chard, although only containing 35 calories, it provides over 100% of the daily value for vitamin-A
and more than 50% of the daily value for vitamin-C. Not only is it super-high in vitamins, fiber and anti-oxidants but it is also a cruciferous vegetable, believed to possess cancer-fighting properties.
So go out and give Swiss chard a chance in place of spinach or kale in your veggie lasagna or just as a side dish, you won't be disappointed!
Eat fresh, eat local, always!
