Chard is a cold tolerant biennial, native to southern European coasts and North Africa. It is believed to have developed from a form of wild coastal beet thousands of years ago. Rich in nutrients, chard makes a healthy addition to any meal and can be cooked or served raw. Green chard is often called Swiss chard, but the origin of this name is not known. Different varieties come in a range of colored stems from green, red, or rainbow (orange, yellow, pink, or white). The leaves are large and closely resemble spinach. The stalks are long and when cut from the leaves look like flattened celery. Chard leaves can be used in any recipe calling for spinach while the stalks can be used in recipes like you would use celery. However, unlike celery, chard has a superfood -level of nutrients and phytonutrients.
Peak Time: October to June in the south
Average Price: $2.49 to $5.49 per bunch (depending on the color)
Tips for Selection and Storage: Choose chard with crisp stalks and ribs that feel firm and have fresh bright, large leaves. Stalks should feel heavy for their size. Avoid signs of limpness and wet rot. Rinsed chard stalks, with or without the leaves and wrapped in a paper towels may be refrigerated in the crisper for several weeks. Individual stalks may be kept crisp or revived in the refrigerator by standing them in ice water. Chard leaves can be left on the stalks or stored the same way separately. Chard can also be blanched for 2 minutes in boiling water, drained and cooled in ice and then frozen for later use.
Tips for Preparation: Before cooking chard, wash the leaves well in a water bath to remove all trace of sand and grit. Chard leaves should be separated from the stalks by tearing or trimming with a sharp knife. Once separated, the leaves can be used whole for wrapping meat or cheese fillings the same way you would use grape leaves or cabbage leaves. The leaves can also be rolled like a cigar and cut into shreds for use in sautéed vegetable dishes, cream soups, or casseroles. The leaves are excellent steamed with added lemon, butter, garlic or shallots. The stalks can be sliced and boiled or steamed. The leaves and stems can also be cooked together in creamed casserole dishes. Chard will discolor if cooked in aluminum or unlined iron cookware. Raw chard stems can also be used in mixed salads or for dips. One pound of chard will yield 2 cups of cooked leaves.
Nutritional Highlights: Chard is rich in vitamins A, C, and K, as well as minerals like calcium, magnesium, potassium, and iron, as well as dietary fiber. Chard has over three dozen antioxidant phytonutrients, including betalains, carotenoids, and flavonoids that have anti-inflammatory and anti-cancer properties. One cup of cooked chard contains approximately 35 calories.
