All About Swiss Chard

Keep mealtimes interesting by trying a new leafy green vegetable. Did you know that Swiss chard can be eaten raw or cooked? Here are some great ideas to get started with Swiss chard.

What makes Swiss chard healthy? 

• Just like other leafy greens, Swiss chard is very low in calories. There are only 18 calories per ½ cup of cooked Swiss chard.
• A Food Guide serving of raw Swiss chard is 1 cup (250 mL). If it’s cooked, a serving is ½ cup (125 mL). 
• Swiss chard contains vitamin K which helps your body heal wounds and keeps your bones healthy too. It also contains vitamin A to keep our eyes, skin and immune system healthy.

Buying local Swiss chard

Look for the Foodland Ontario logo to know if your Swiss Chard is locally produced. When you buy local food, you support farmers so they can keep producing high quality, affordable food we can all enjoy.

Buy it best

• Swiss chard has large green crinkly leaves with celery-like stalks. Choose Swiss chard with crisp leaves and firm stalks.
• Look for different varieties of Swiss chard in the grocery store.

Tips for storing Swiss chard

• Raw Swiss chard should be kept in a plastic bag in the fridge for up to 3 days. Rinse well in water just before using.
• Cooked Swiss chard will keep in an air tight container for up to 5 days in the fridge. You can also freeze it for up to 12 months.

Tips for cooking Swiss chard

Before cooking Swiss chard:

• Rinse well with water
• Cut about ½ inch off the bottom of the stems
• Trim any leaves with brown spots

Keep in mind:

• Swiss chard leaves can be eaten raw or cooked
• Raw Swiss chard is less bitter than cooked
• A bunch of raw Swiss chard will cook to a much smaller amount
• The stalks are thicker than the leaves so they take longer to cook. Chop the stalks into 1 inch pieces. Sauté, steam or cook the stalks in a pan with water (1/2 cup per bunch) first, then add the leaves and cook until wilted.

5 things to do with Swiss chard

1. Add chopped fresh Swiss chard to other salad greens.
2. Toss in a handful of chopped Swiss chard to your next stir fry, soup or omelet.
3. Sauté Swiss chard in a little olive oil and garlic. Add a sprinkle of lemon juice and pepper before serving.
4. Sauté Swiss chard in a little chili oil. Top with toasted sesame seeds.
5. Use the leaves like a tortilla wrap. Here are a few filling ideas:

• spicy lean ground beef with diced onions and peppers
• lemon-garlic shrimp with any vegetables on hand
• grated carrots/beets and hummus

Recipes 

Swiss chard frittata in a pita
Swiss chard and navy bean soup
Red Ontario swiss chard & crunchy Ontario apple salad

You may also be interested in: 

All about dark leafy vegetables
Vegetable and Fruit Challenge: Are you getting enough each day?
Everyday tips for washing vegetables and fruit

Last Update – October 4, 2017