- Recent research has shown that chard leaves contain at least 13 different antioxidants.
- Swiss chard is one of the most popular vegetables along the Mediterranean
- it is one of the most nutritious vegetables around and ranks second only to spinach
- it is also one of only three vegetables where boiling is recommend to help reduce its concentration of oxalic acid.
- Swiss chard has shown an increasing number of health benefits not readily available from other food families.
How to Store
- Do not wash Swiss chard before storing as the exposure to water encourages spoilage.
- Place chard in a plastic storage bag and wrap the bag tightly around the chard, squeezing out as much of the air from the bag as possible.
- Place in refrigerator where it will keep fresh for up to 5 days.
- If you have large batches of chard, you can blanch the leaves and then freeze them.
Tips for Preparing Swiss Chard
- Rinse Swiss chard under cold running water.
- Do not soak as it may result in the loss of water-soluble nutrients
- Remove any area of the leaves that may be brown
- Stack the leaves and slice into 1-inch slices until you reach the stems.
- Cut stems into 1/2-inch slices discarding the bottom 1 inch portion.
- Boiling Swiss chard can free up acids bringing out a sweeter taste.
- Use a large 3 quart pot with rapidly boiling water
- Add chard
- Cook them for 2 minutes before adding the leaves if they are more than 1-inch wide
- If less than 1 inch in width, boil together with the leaves for 3 minutes.
- Begin timing as soon as you place the chard in the pot
- Do not cover the pot when cooking, helping to release more of the acids
- Remove from the pot and press out excess liquid with a fork, place in a bowl, toss with your favorite dressing
Swiss Chard for the Healthy Hair, Skin & Nails
- Swiss chard is a leading source of biotin
- biotin has been shown to significantly improve and increase healthy hair growth
- stronger nails
- increased luster to the skin.
- Biotin is a water soluble compound, it can’t easily be saved in the body long-term, so it’s important to get it into a regular diet.
- Eat chard every week and radiate health.
Recent studies have shown these possible health benefits.
- blood sugar regulation
- helps pancreatic cells regenerate
- helps to protect the liver from damage
- supports bone health
Excellent source of
- vitamin K
- vitamin A
- vitamin C
- vitamin E
Very good source of
- vitamin B2
- vitamin B6
- dietary fiber
Good source of
- itamin B
- vitamin B5