| Swiss chard is a tall leafy green vegetable, scientifically known as Beta vulgaris. Chard has a thick, crunchy stalk to which fan-like wide green leaves are attached. Swiss chard belongs to the same family as beets and spinach and shares a similar taste profile: it has the bitterness of beet greens and the slightly salty flavor of spinach leaves. Both the leaves and stalk of chard are edible.
Although Swiss chard is available throughout the year, their season runs from June through August when it is at its best and in the greatest abundance at your local supermarket. Swiss Chard is a cooling food, great to have in these hot months. It contains chlorophyll, which is purifying, stops the spread of microorganisms, promotes the growth of healthy gut flora, and neutralizes toxins. It is a great source of the omega 3 fatty acid called alpha-linolenic acid.
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Swiss Chard has an exceptionally impressive list of health promoting nutrients . It has high concentrations of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss chard also emerges as a very good source of copper, calcium, vitamin B2, vitamin B6, protein, phosphorous, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.
Green leafy vegetables are a great source of calcium, magnesium and vitamin K, all excellent nutrients for bone health. Unfortunately, swiss chard also contains oxalic acid which binds to calcium and tends to counteract its absorption. Consume swiss chard sparingly if you are trying to build up your bones, and you may want to eat it 2-3 hours before or after taking your calcium supplements. Cooking can also inactivate oxalic acid. When oxalates become too concentrated in body fluids, they can crystallize therefore people with existing kidney or gallbladder issues should also use chard sparingly.
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SWISS CHARD
WRAPS
- 9-10 Swiss chard leaves, at least 9 inches
- 1 lg. tomato, sliced and cut in half
- 1/2 c. Goat cheese, grated
- 2 tbsp. olive oil
- 1 tbsp. onion flakes
- Salt and pepper
Steam Swiss chard for a few minutes (blanch). Do not overcook. Open leaves and brush on olive oil lightly. Put tomato slice in center of leaf - top with pinch onion - salt and pepper and one tablespoon cheese. Fold leaf around tomato - this will hold together well.
Put on grill or BBQ until hot - can turn once. Works best if you use a 2 sided grill that holds food in place. This can also be cooked in oven at 400 degrees for 10 minutes on a cookie sheet.
Enjoy!
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