Swiss Chard | Superfood of the Month

Swiss chard is a member of the Amaranthaceae botanical family which also includes amaranth, beets, quinoa, spinach and sugar beets.
Swiss chard is an excellent source of vitamin A and vitamin K and a good source of vitamin C and magnesium. Swiss chard also contains the antioxidants beta-carotene, lutein, and zeaxanthin.
- 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 along with blood sugar and blood pressure levels.
- The antioxidant beta-carotene converts to vitamin A in the body and may decrease the risk of heart disease and certain types of cancer.
- Antioxidants lutein and zeaxanthin support eye health and may reduce your risk of developing age-related cataracts or macular degeneration.

Purchase chard in the grocery store or at the farmer’s market. It can be purchased fresh or frozen.
Select chard with crinkly, crisp leaves. Avoid chard with wilted or yellowish leaves.
Though all the same varieties, 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 compared to when just cooking the leaves.

Recipes

Swiss Chard & White Bean Artichoke Dip