Chard

• Fun fact: Swiss chard originated in the Mediterranean region.
• Swiss chard is a member of the Amaranthaceae botanical family which also includes amaranth, beets, quinoa, spinach and sugar beets.

Nutrition

½ cup of cooked Swiss chard is an excellent source of vitamin A, vitamin K and vitamin C and a good source of magnesium, iron, potassium, copper, and manganese.

• Vitamin A plays a significant role in normal formation and maintenance of many organs including the heart, lungs and kidneys. It is also used to support immune function, vision and reproduction.
• Vitamin K assists with blood clotting and bone building.
• Vitamin C, an antioxidant, repairs and maintains bones, teeth and cartilage. It also plays a role in wound healing and aids in the absorption of iron.
• Magnesium contributes to the creation of protein, bone and DNA within the body while also regulating muscle and nerve function.
• Iron supports energy production, growth and development, wound healing and immune function.
• Potassium regulates blood pressure, fluid balance, and muscle contraction.
• Copper aids in bone formation, collagen and connective tissue formation and iron metabolism.
• Manganese promotes carbohydrate, protein and cholesterol metabolism along with wound healing.

How to Purchase, Prepare, and Store

• Purchase chard in the grocery store year round or at the farmer’s market during the summer months. It can be purchased fresh or frozen.
• Select chard with crinkly, crisp leaves. Avoid chard with wilted or yellowish leaves.
• Chard can be found in a variety of stem colors including red to pink, yellow, and white. Chard leaves are green, but the colored stem will extend up the entire leaf.
• Store leaves, unwashed, in a plastic bag. Keep in the crisper for up to one week.
• Prepare chard by rinsing well to remove any dirt. Then steam, sauté or boil chard leaves or stems. Chard leaves can also be eaten raw; the smaller the leaves the more tender. Larger leaves will be more fibrous. The stems tend to be tougher than the leaf, so a longer cooking time will be required for stems compared to leaves.

Nutrition Facts

1 cup chopped chard, cooked, boiled

• Calories: 35
• Protein: 3.29 g
• Fat: 0.14 g
• Carbohydrate: 7.23 g
• Fiber: 3.68 g
• Sugars: 1.92 g
• Calcium: 102 mg
• Magnesium: 150 mg
• Potassium: 961 mg
• Vitamin C: 31.5mg
• Folate: 15.8 µg
• Vitamin A: 10700 IU
• Vitamin K: 572 µg

Source: fdc.nal.usda.gov

Recipes

• Swiss Chard with Garbanzo Beans
• Crustless Swiss Chard Quiche
• Indian Spiced Swiss Chard
• Mushroom and Swiss Chard Risotto