17 Swiss Chard Recipes That Showcase the Versatility of This Healthy Green (2024)

FAQs

What are 3 ways you can eat Swiss chard? ›

Chard can be steamed or sauteed, and it's great in soups, stews, casseroles, frittatas and quiches. Young leaves can be eaten raw in salads.

Chard is a versatile vegetable like kale and spinach. Baby chard leaves are perfect for salads, with their tender texture. Mature leaves are tougher in texture and best for sautéed and braised dishes, but they are also perfect for soups, pastas, stews, egg dishes, quiches, casseroles, tortillas and frittatas.

You can eat these greens both raw or cooked. However, cooking chards improves not only the nutrient availability, but also the taste. Swiss chard is susceptible to foodborne pathogens, like other leafy greens, so be careful about washing this veggie thoroughly before preparing it.

Can you eat too much Swiss chard? Although Swiss chard is extremely healthy, it should be eaten in moderation. Eating too much can lead to side effects such as: Kidney stones: Swiss chard contains antinutritive oxalates, which may increase urinary oxalate excretion and increase the risk of calcium oxalate stones.

The flavor of Swiss chard mellows once it's cooked. Adding onions and garlic will impart a sweet flavor, or pair with salty bacon, white beans or creamy cheese to offset the bitterness. I love adding a touch of spice and squeeze of fresh lemon juice for a bright pop of flavor.

Spinach have significantly more Vitamins A than chard. Spinach is an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Spinach is a great source of Thiamin, Niacin, Zinc, Phosphorus.

Because of its flavonoid content, Swiss chard has a high antioxidant capability. This contributes to the anti-inflammatory and anti-apoptotic characteristics of the compound.

Dark leafy greens like kale, collards, Swiss chard, and spinach contain magnesium, a mineral that helps soften stools, making them easier to pass.

From the same family as cabbages, chard (or Swiss chard or sea beet) should only be offered in small quantities, otherwise it can cause bloating.

Swiss chard is an excellent source of vitamin A and vitamin K and a good source of vitamin C and magnesium. Swiss chard also contains the antioxidants beta-carotene, lutein, and zeaxanthin. Vitamin A plays a significant role in normal formation and maintenance of many organs including the heart, lungs and kidneys.

Do you eat the stems of Swiss chard? ›

Chard stems are edible, too, so don't toss them when you're cooking the leaves! If I'm making sautéed Swiss chard, I simply add the stems to the pan a few minutes before I add the leaves so that they have a chance to soften.

If you enjoy bitter, earthy flavors and prefer a crunchy texture, then kale may be the better choice for you. However, if you prefer milder, sweeter flavors and a more delicate texture, then chard may be a better option.

Leafy greens

Swiss chard and spinach are two examples of leafy greens that may help lower blood pressure. These leafy greens are a source of the nutrients such as potassium and magnesium, which support optimal blood pressure levels.

Broccoli, cauliflower, brussels sprouts and cabbage are among the most challenging to digest due to their complex fibers, which tend to ferment in the gut, causing gas and bloating. Alternative nutrient-rich foods that are easier on the gut include dark leafy greens like kale, spinach and Swiss chard.

Opting for vegetables rich in fiber and low in purines is key for managing gout. Leafy greens such as kale, spinach, and swiss chard are excellent choices, offering essential nutrients without significantly impacting uric acid levels.

Chard can be enjoyed raw, especially if you like the flavours of other raw leaves like spinach, lettuce and kale. Chard is versatile and pairs well with flavours including: Garlic. Olives and olive oil.

If using chard raw just remember to first wash. All leafy greens, fruits and vegetables should always be washed (especially if you plan on eating them raw) prior to eating unless they come in a package labeled “triple-washed,” “washed” or “ready-to-eat”. The stalks of swiss chard are also edible.

Begin harvesting when the plant reaches 9 inches tall, though the tender baby leaves can be used in fresh salads. Once a leaf is cut, a new one grows in its place. Harvesting can be done be cutting off the individual leaves or cutting the entire plant at its base, about an inch above soil.