Right now, home gardens are bursting with colorful rainbow Swiss chard. If you’re unfamiliar with it, Swiss chard is a leafy green vegetable sharing the same family as beets, the Chenopodiaceae family. Chard is native to the Mediterranean region. It has the ability to grow in poor soil and has a low need for water and sunlight. Like kale, it can also grow in cooler weather, making it perfect for early spring planting into late fall harvesting.

Low in calories, Swiss Chard is packed with nutrition. One cup provides the following:

• Calories: 35
• Protein: 3.3 grams
• Carbs: 7 grams
• Fiber: 3.7 grams
• Vitamin K: 477% of the Daily Value (DV)
• Vitamin A: 60% of the DV
• Magnesium: 36% of the DV
• Vitamin C: 35% of the DV
• Copper: 32% of the DV
• Manganese: 25% of the DV
• Iron: 22% of the DV
• Vitamin E: 22% of the DV
• Potassium: 20% of the DV
• Calcium: 8% of the DV

As you can see, a serving of cooked Swiss chard more than covers the daily need for Vitamin K. Adequate vitamin K consumption can improve bone health, as it improves calcium absorption and reduces urinary excretion of calcium. Low intakes of vitamin K are associated with a higher risk of bone fractures.

Swiss chard also packs a hearty dose of Vitamin A, Vitamin C, and magnesium. What’s more, Swiss chard is a good source of iron, copper, potassium, calcium, and vitamin E.

Swiss Chard has many health benefits. It has an abundance of phytonutrient antioxidants, including alpha and beta-carotene, lutein, zeaxanthin, and choline, which have been shown to have great anti-inflammatory properties. These phytonutrients can be found in the plant’s leaves and colorful stems.

In addition to the aforementioned antioxidants, Swiss chard also contains the antioxidant alpha-lipoic acid (ALA). ALA has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in diabetic patients. ALA can also reduce the symptoms of peripheral neuropathy in people with diabetes. It may also protect against diabetic retinopathy, as well as damage to the blood vessels in diabetic patients.

In addition to helping maintain healthy blood sugar levels, Swiss chard supports heart health. Chard contains high levels of nitrates, which have been shown to lower blood pressure. Dietary nitrates improve muscle oxygenation during exercise, thus enhancing athletic performance. The beneficial effects of nitrates on the cardiovascular system may also improve the quality of life for those with cardiovascular, respiratory, or metabolic diseases, due to its oxygenation effects.

Cooking and Serving Swiss Chard

Swiss chard is a wonderful addition to soups and stews, but my favorite way to enjoy it is to stir fry it. Here is a simple, flavorful recipe for stir frying Swiss chard.

Swiss Chard Stir Fry

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Ingredients Method

Ingredients

  

• 1 bunch organic, rainbow Swiss chard (8 to 10 leaves)
• 1 tablespoon olive or avocado oil
• 3 cloves garlic coarsely chopped
• 2 teaspoons organic honey
• 2 teaspoons organic coconut aminos
• 1/2 cup organic chopped onion
• 1 large organic pepper cut into strips
• 1/2 cup lightly roasted cashews

Method

 

1. Prep the Swiss chard by washing it, then cutting off the stems at the base of the leaves. Chop them them into 1/2 inch pieces. Separate the remaining stems in the center of the leaves, then chop the leaves into 1.5 inch pieces.
2. Heat oil in a cast iron pan until hot. Add the pepper strips, chopped chard stems and garlic. Stir a few times and cook until they start to soften.
3. Add the chopped onion and cook until soft. Add the leaves. Quickly stir a few times until the chard turns tender.
4. Stir in honey and coconut aminos.
5. Turn out into a dish once cooked, so that it doesn’t overcook. Garnish the dish with the cashews.
6. Serve warm or at room temperature as a side dish.

Preserving Swiss Chard

Vacuum sealing and freezing Swiss chard is an effective way to prevent spoilage and preserve its quality. Removing air from the packaging during vacuum sealing will slow down the oxidation and microbial growth that can cause it to deteriorate. Vacuum sealing chard also helps it retain its vibrant color, nutrients, and flavor. 

Follow these simple steps to vacuum seal rainbow Swiss chard before freezing:

1. Wash the Swiss Chard: Thoroughly washing the Swiss chard leaves to remove any dirt or debris. Pat them dry with a clean kitchen towel or, if possible, use a salad spinner to remove excess moisture.
2. Cut and Prepare: Trim off the stems and separate the leaves from the stalks. Cut the chard into manageable pieces that will fit into vacuum sealer bags. I also like to chop the colorful stems and stalks into pieces in the same manner as I would do with celery and vacuum seal them with the leaves. The stems make a colorful addition to soups and stir fries.
3. Use Vacuum Sealer Bags: Place the prepared Swiss chard into vacuum sealer bags, leaving some space at the top for sealing. Avoid overfilling the bags, as this can prevent a proper seal from forming.
4. Seal the Bags: Follow the instructions for your specific vacuum sealer to securely seal the bags. Ensure that the seal is airtight to prevent air from entering the packaging.
5. Label and Store: Once sealed, label the bags with the date and contents. Store the bags in the freezer for long-term preservation.

Enjoy Swiss chard on a regular basis and enjoy good health!