[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
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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.