Swiss chard serves up plenty of nutrition in those massive leaves

Despite its title, Swiss chard is just not from Switzerland — however it’s good for you.

It’s native to Sicily and the Mediterranean area and would possibly higher be named Sicilian beet.

The leafy inexperienced has had different names prior to now — silver beet, strawberry spinach and Roman kale. That’s as a consequence of mistaken vegetable identification, with individuals complicated it for different greens.

Chard was held in esteem in historical Greece and Rome for its medicinal makes use of, treating such illnesses as tumors and ulcers. It’s one of many healthiest plant meals.

Along with beets, spinach and quinoa, chard is a part of the chenopod, or goosefoot, household, so named for the form of its leaves.

Stems of inexperienced, white, pink or yellow brace deeply inexperienced voluminous leaves that may prime two toes excessive. When completely different colours are grown collectively, it’s often known as rainbow chard. These vibrant colours are an indication of antioxidant-rich phytonutrients. Based on a food plan of two,000 energy a day, one cup of cooked chard packs over 700% of the day by day worth of bone-healthy vitamin Ok, 214% of vision-protecting vitamin A and 53% of immunity-supporting vitamin C.

A research final 12 months within the journal Critical Reviews in Food Science and Nutrition, recognized 192 plant compounds in chard, together with flavonoids and betalains, a supply of anti-inflammatory, antimicrobial, anti-cancer and antidiabetic assist. Research has discovered that chard leaves have the best content material of fiber, magnesium, sodium, flavonoids and vitamin C, whereas stems are excessive in potassium.

Swiss chard graces the produce aisle all 12 months, however peak season is June by means of August. Look for crisp, brightly coloured leaves, veins and stems with no cracks, wilts or discolorations.

Store unwashed and refrigerated in an hermetic plastic bag for as much as 5 days.

To put together, wash beneath operating water, and take away stems from the leaves. Chop stems into bite-sized items, and chop or hold leaves entire.

Enjoy chard’s vibrant coloration, pungent and barely bitter taste — uncooked, boiled, steamed, roasted or sauteed — with a contact of olive oil, lemon juice and seasoning, or add to most any aspect dish, soup or sauce.

Environmental Nutrition is an impartial publication written by consultants in well being and diet.