[Yet gain, I’m over my head in schoolwork–this time it’s three tests and a giant project–so I’m re-posting this post from last year at about this time.  I sure hope this re-posting business doesn’t turn into a trend…  However, I’m glad I did, since scanning through this reminded me to make one of my favorite soups–Ribollita–the recipe for which is below.  Hope you like it as much as I do!  Next week: APPLES!  Or let’s hope so…]

You’ve probably seen Swiss Chard before in the produce section next to its better-known counterparts, kale and mustard greens, but have you ever given it a shot?  If you like your greens, try Swiss Chard next time you’re looking for something to saute, steam, roast or throw into a soup.


Eat What:

-A member of the beet family

-Got the name “Swiss” to differentiate it from French Spinach in 19th Century seed catalogs

-A slightly bitter, leafy green with stems that range in color with white, green and red being the most common

-Young, tender leaves can be used raw in salad; if harvested later, the larger, tougher leaves should be cooked

Eat When:

-NOW!  Swiss Chard is in season here in New York until about the middle of October

Eat Right:

-Chard is high in Vitamins A, C and K

-Leaves contain Syringic Acid, which helps regulate blood sugar

-Contains phytonutrients called Betalains, which have antioxidant, anti-inflammatory and detoxification benefits

Eat More:

-Throw a couple handfuls into a soup, like Ribollita

-Roast on a cookie sheet at 400 degrees with olive oil and garlic


Sauteed Swiss Chard

(taken from Cuisine at Home, Oct 2011)

2 tbsp olive oil

1 tbsp minced garlic

2 bunches Swiss chard, stems removed, leaves coarsely chopped

2 tsp fresh lemon juice

1/2 tsp red pepper flakes

1/8 tsp ground nutmeg

salt to taste

Heat oil in saute pan over medium heat.  Add garlic and cook until fragrant, about 1 minute.  Add a handful of chard at a time, stirring after each addition and allowing the greens to wilt.  Stir in lemon juice, pepper flakes and nutmeg.  Cook chard until tender, about 5 minutes more, season with salt.

Nutritional Information: per 1/6th of recipe

73 cal, 5g fat (1g sat), 0mg cholesterol, 322 mg sodium, 6g carbs, 2g fiber, 3g protein


Holly R. Layer received a B. A. in Journalism from Penn State and served four years in the U. S. Air Force before deciding to go back to school to become a Registered Dietician.  She loves running, reading, fine stationery, colorful kitchen gadgets and ALL things food-related.  She is currently living with her husband, Andrew, an East Aurora native, and their giant dog in a hotel while they house-hunt in the area.  You can find her at www.thefrozenpineapple.com.