The Many Joys of Swiss Chard

Written By Judy Shiau

Swiss chard is a leafy green in the beet family that has more structure than spinach and yet is more tender than kale. Both the leaves and the stems are delicious and nutritious. Swiss chard is not actually Swiss - legend has it that a Swiss botanist determined its botanical & genetic origins but it is said to have it's geographical origins in Italy.  There are many names by which this leafy green is known: white beet, silver beet, strawberry spinach &  Roman Kale just to name a few.

How to Enjoy Swiss Chard

Chard can be eaten raw, as in a salad or cooked.  Steaming, sautéing and stir frying all work well. Stems are slightly more bitter and are best cooked to ensure they are tender.Try a wrap swap: use a large leaf of chard to wrap your favourite sandwich filling such as tuna & white bean salad. Pair with other late summer favorites like corn & tomatoes.

Swiss Chard is a Powerhouse of Nutrition.

We all know our 'greens' are good for us and yet many have not tried chard.  Here are just some of the benefits of chard:

  • Per 1c (175 g)

  • Calories: 35 

  • Carbs: 7g

  • Fibre: 4 g (that's just 3g net Carbs)

  • Vitamin E 17% DV

  • Magnesium 38% DV

  • Vitamin C 53% DV

  • Vitamin A 214% DV

Remember 15% Daily Value (DV) or more is a lot! All of these benefit calorie control, liver health, blood vessel health, cancer protection and healthy skin & eyes.

Judy Shiau
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