Swiss Chard Benefits: A Nutritious Powerhouse for Your Health

Tired of the same old greens? Let me introduce you to Swiss chard! Most people know this leafy green for its colorful stalks and rich nutritional profile. But did you know this garden vegetable can make any dish tastier? Its spinach-like taste will make you its fan.

I get it—trying a new vegetable recipe can feel tricky. What do you do with those bright stems? How to cook them? And how do you make sure it doesn’t taste boring? Trust me, I’ve been there too, but Swiss chard is easier than you think.

Here, I’ll show you everything about the chard. From simple recipes to tips on keeping it fresh, you’ll learn everything here. Let’s get started!

What Is Swiss Chard?

Swiss chard is a nutrient-rich leafy vegetable from the beet family. Most people know it for its vibrant colors and nutritious properties. It has wide, large leaves and crunchy stems that come in shades of:

• White
• Red
• Yellow
• Pink.

In fact, swiss chard is often referred to as rainbow chard. Right now, its versatility has made it a staple in many home gardens and farmers’ markets.

Nutritional Value of Swiss Chard

Fresh chard is packed with nutrients, mainly vitamins A, C, and K. But the best part is it also offers essential minerals like magnesium, potassium, and iron. These nutrients make chard a great choice for:

• Improving digestion
• Supporting bone health
• Boosting immunity.

Cooking with Swiss Chard: A Beginner’s Guide

Cooking Swiss chard can feel intimidating at first, but once you try it, you’ll realize how simple it is. The key is understanding how to handle its two parts: the leaves and the stems. The leaves are tender, kind of like spinach. On the other hand, the newly-harvested chard stems are firm and need a little extra time (no matter which recipe you follow).

Preparing Swiss Chard for Cooking

When you’re cooking chard, the first thing to do is to “ready” it. For this, you will have to do two things:

Cooking Methods for Swiss Chard

After trimming the chard, the next thing to do is to decide which recipe you will follow. Three methods are popular:

• Sautéing: Heat some olive oil in a large skillet or pan over medium heat. Add the stems/stalks first and wait until they get soft. Then, toss in the new leaves and wait until they’re wilted. You will love Sautéed Swiss chard.
• Boiling: Bring a pot of salted water to a boil, toss in the stalks first, and add the leaves after a couple of minutes. They will soften and become tender (a perfect side dish for you). This method works well if you’re mixing cooked chard into soups.
• Roasting: Coat stems and leaves with spices and then roast them in the oven. I always enjoy the time eating chard when it’s freshly made.

Use Key Chard Flavor Enhancements

Here’s how to take your Swiss chard from good to “Wow”

• Spices and Seasonings: Add a pinch of nutmeg, red pepper flakes, or smoked paprika for an earthy depth.
• Aromatics: Sauté some garlic, kale, onions, vinegar, or shallots to create a fragrant base.
• Fats: Drizzle olive oil or butter over the greens to enhance the richness.

What Does Swiss Chard Taste Like?

Swiss chard has an earthy, slightly bitter, and a bit nutty flavor. These greens are tender and have a mild taste, similar to spinach. However, the stems are crunchier with a hint of sweetness. From my experience, seasoning it with lemon juice, kale, red pepper flakes, a slice of cheese, or even crispy bacon can transform its taste into something unforgettable.

Delicious Recipes Featuring Swiss Chard

If you’ve decided to cook Swiss chard, I’ve got three great recipes for you. These recipes use everyday ingredients and will only take less than an hour.

Garlic Sautéed Swiss Chard With Red Pepper Flakes Recipe

This is one of my favorite recipes for a quick side dish. Here’s what to do:

1. Heat oil in a large skillet over medium-high heat. Add the chopped greens and cook until they are soft (about 3 minutes).
2. Add the kale and other greens. Then, season it with salt, garlic, and pepper. Stir until the leaves are wilted.
3. Lastly, squeeze a lemon wedge before serving/eating it.

Rainbow Chard and Lemon Juice Soup Recipe

If you’re in the mood for something cozy, this soup is perfect. It’s hearty, healthy, and delicious. However, it requires time.

1. Heat olive or any cooking oil in a pot. Add the onion and garlic, and sauté until softened.
2. Stir in the chopped kale and chard stalks. Cook for 3 minutes and then sprinkle in the thyme and parsley.
3. Add the broth, stir, and bring it to a boil.
4. After this, toss in the white beans and chard leaves. Cook for another 10 to 12 minutes until everything is tender.
5. Sprinkle parmesan cheese and lemon juice on top of the “greens” as a final touch (if you’re making it as a side dish).
6. You can then fold the greens and serve them with rice or other veggies.

Swiss Chard and Feta Frittata Recipe

A frittata is perfect for breakfast. This dish is light but filling, and it’s easy to make:

1. Cook the onion in olive oil (until soft).
2. Add the chopped chard stalks and sauté for 2–3 minutes. Toss in the chard leaves and cook until wilted.
3. In a bowl, whisk the eggs, milk, and a pinch of salt and pepper. Stir in the feta cheese with these greens.
4. Bake for 13–15 minutes until the eggs are set and the top is golden. Then, serve. You can eat it with toast or edible seeds.

How to Select and Store Swiss Chard?

If you want the best Swiss chard, start by choosing the freshest bunch you can find. Here’s how to pick and store it.

Selecting Swiss Chard

Look for chard with bright, crisp leaves. The stalks should be firm, and the colors should pop. If you can, inspect the plant and avoid any bunches with yellowing leaves or soft stalks. Whether it’s rainbow chard, ruby chard, or classic white-stemmed, the key is to pick ones that look vibrant and healthy.

Storing Swiss Chard

Remember these points to store chard:

• In the Fridge: Wrap the chard in paper towels and keep it in the crisper drawer of your fridge.
• Freezing for Later: If you can’t use your chard right away, blanch the chard leaves in boiling water for 2 minutes. Then, store them in a freezer-safe container.
• On the Counter for Short-Term Use: If you plan to eat the chard within a day, store it in a glass of water or fold it in paper towels.

Serving Suggestions for Swiss Chard

Swiss chard is incredibly versatile and super delicious. You can use it in so many recipes, from hearty meals to light snacks.

• As a Wrap: Use mature leaves as an alternative to tortillas. Fill them with grilled chicken, hummus, or roasted veggies for a quick lunch. However, keeping them fresh is crucial.
• Over Pasta or Rice: Sautéed Swiss chard and a touch of lemon juice. This will make a delicious topping for pasta or rice. If you’re making a yummy rice recipe, then you can also season it with other greens.
• In a Salad: Chop up chard and other vegetables, like Kale or coriander.

Conclusion 

Swiss chard is a leafy green that is a total kitchen game-changer. It’s easy to cook and you can make quick sautés, soups, and frittatas with it. The best part is that it’s super healthy. On top of this, chard is versatile. You can use it as wraps, salad greens, braised, or toppings. You will love its Mild, earthy, and bitterish taste.