Swiss Chard

Preparation

1. HEALTH BENEFITS

   Step 1

   Related to spinach and beets, Swiss chard offers fantastic antioxidant protection in the form of carotenoids such as beta-carotene, lutein, and zeaxanthin, which help maintain eye health and may reduce the risk of cataracts. Further sup port comes when the body converts beta-carotene to vitamin A, which also helps promote healthy vision, boosts immunity, and may even fight cancer. An additional immunity benefit comes from vitamin C; just one cup of cooked Swiss chard supplies more than a third of your daily recommended amount of the vitamin. Other chard nutrients include vitamin B6, vitamin E, vitamin K, potassium, magnesium, and calcium. The fiber in chard also helps to keep cholesterol levels low and may reduce the risk of heart disease.

2. HOW TO BUY

   Step 2

   You’ll typically find three types of chard in stores and at farmers’ markets: Rainbow chard has colorful red, pink, yellow, or white stalks; Fordhook Giant is identifiable by crinkly leaves and thick, white, tender stalks; and Ruby Red (or Rhubarb) chard has thin red stalks and a slightly stronger fl avor. Regardless of the variety, look for crisp, vibrant green leaves with no small holes or yellow or brown marks.

3. HOW TO STORE

   Step 3

   Rinse the chard lightly, then refrigerate it between moistened paper towels in a plastic bag (with a few pinholes to allow air to circulate) for two or three days.

4. PREPARATION TIP

   Step 4

   The leaves and stalks are both edible. For a quick and delicious side dish, sauté chard (stems first, followed by leaves) with olive oil and minced garlic; season with salt and pepper.

5. Recipes

   Step 5

   Autumn Greens Soup p.140

   Step 6

   Shredded Brussels Sprouts Salad p.170

   Step 7

   Stuffed Swiss Chard Rolls p.236

   Step 8

   Swiss Chard, Mushroom, and Quinoa Salad p.255

   Step 9

   Swiss Chard with Olives p.314