29 top swiss chard kitchen insights

Did you know that, against common perception, Switzerland is not where Swiss chard got its name?

• The earliest known cultivation of Swiss chard took place on the island of Sicily in Italy. Urban legend has it that a Swiss botanist was the one who came up with the scientific name, and ever since then, the common name “Swiss” has stuck.
• The vegetable known by a multitude of monks is the Swiss chard. There are a number of other names for it, including silver beet, spinach beet, crab beet, seakale beet, mangold, chard, white beet, everlasting spinach, strawberry spinach, Roman kale, and dazzling lights.
• Chard is a crop that does best in chilly climates since it has a somewhat strong resistance to the cold but a poor heat tolerance. Depending on where you live, you could witness an abundance of chard in the spring, at the beginning of summer, and then again in the autumn, even after the first frost has occurred.
• There are those who eat chard who like the stems, and there are other people who don’t get the excitement around chard stems. I count myself among those who have lost their innocence. Cook the stems separately from the leaves since they need more time to prepare than the leaves do. This will save you from wasting the stems. No matter what you pick, you will have to cut off the stems that go all the way up to the top of the leaf.

Swiss chard nutrition values and health benefits

1. The nutritional density of leafy greens such as Swiss chard is very high. Chard is a good food choice since it is high in fibre, vitamin K (only one big leaf provides four times the recommended daily amount), vitamin A, vitamin C, iron, potassium, magnesium, and manganese. It is rich in a variety of nutrients, including vitamin E, copper, choline, calcium, and riboflavin.
2. Chard, much like kale, spinach, and other dark, leafy greens, is very nutrient-dense and is sometimes referred to as a “superfood.” This indicates that it contains high concentrations of 17 “nutrients of public health importance:” According to the findings of the investigation, these powerhouse foods may provide protection against chronic illnesses including cancer and heart disease.
3. Swiss chard may provide some protection since it contains antioxidants, which are substances that assist the body in warding off inflammation and repairing damaged cells. This, in turn, may help to avoid some illnesses and infections or reduce the course of certain of them.
4. According to the findings of several studies, increasing one’s diet of vegetables with leafy greens is associated with a reduced risk of developing cardiovascular disease. People who ingested a greater quantity of these vegetables had a greater than 15% reduced risk of developing cardiovascular disease.
5. Calcium is a vital element that plays an important role in the formation and maintenance of bones and teeth. Chard provides an alternative source of calcium for those who are unable to consume goods derived from dairy. There are around 18.4 mg of calcium in one cup of raw Swiss chard, which is approximately 2% of the daily calcium recommendation.
6. Cooking Swiss chard may lower the amount of water it contains and concentrate the minerals, but the health benefits of Swiss chard remain the same regardless of how you prepare it.
7. There have been reports of people becoming allergic to Swiss chard, despite the fact that this is a rare occurrence. When you eat chard, you might develop oral allergy syndrome (OAS) if you have hay fever due to mugwort pollen. Itching or swelling around the mouth are two symptoms of this condition.
8. Chard is an excellent source of vitamin K, which plays a role in the regulation of blood clotting. People who take medications that thin their blood, including Coumadin (warfarin), need to take in a steady dose of vitamin K in their diet. Talk to your healthcare provider about changing your diet if you are currently on medications to thin your blood. The optimal daily intake of vitamin K from food varies greatly from one individual to the next.

100g of Swiss chard has 20 calories (84 kJ), 1.9g of protein, 0.1g of fat, and 4.1g of carbs, including 2.1g of fibre.

How to store swiss chard and how to buy them

• When shopping for Swiss chard, you should opt for vegetables with sturdy stems and dark green, almost black leaves. The young and tender leaves of Swiss chard are delicious when eaten fresh and make a great addition to salads. Steer clear of Swiss chards that are limp or have leaves that have gone yellow or brown. Also, skip the Swiss chards that have holes or other signs of insect damage on their leaves.
• It is strongly advised that you do not wash them. It may be a routine for you to wash every vegetable that you bring into the house, but you should avoid doing so with Swiss chard. Before you store the leaves, make sure they are completely dry; cleaning them will simply shorten their shelf life. You should wait to wash the Swiss chard until just before you want to eat it.
• In order to maintain the necessary amount of moisture in the Swiss chard, gently wrap it in a paper towel that has been slightly moistened. After being wrapped in plastic, place the Swiss chard in a perforated plastic bag and place it in the crisper drawer of the refrigerator. Be careful not to expose it to an excessive amount of cold, since the Swiss chard leaves may get discoloured and may wilt at very low temperatures.
• When stored at room temperature and on the counter, Swiss chard has a shelf life of no more than one day because the leaves begin to wilt and become mushy as a result of excess heat and moisture from the environment. Therefore, in order to extend the amount of time it may be stored, it should be kept in the refrigerator at all times.
• If you plan on freezing the Swiss chard, you must do it within six hours after selecting it or within one to two hours of purchasing fresh Swiss chard from the store.
  1. After separating the leaves from their stems, cut the stems off and put them in a separate container to freeze.
  2. Prepare the leaves for blanching by chopping them and placing them in water that is already boiling.
  3. Once blanching the leaves for two minutes, place them in a bowl filled with ice-cold water so that they may cool down.
  4. While the leaves have cooled, you may dry them by patting them with a dish towel. Put the blanched Swiss chard into freezer bags and freeze it.
  5. It is possible to blanch stalks and preserve them in the same manner, but individually.
• The following are some characteristics of Swiss chard that you should look for:
  1. Appearance-wise, the leaves that need to be thrown away are the ones that have black stains scattered throughout their surfaces. It is not required that every single piece of Swiss chard on a stalk be rotten. Just pull off any leaves that have obvious patches of darkness on them.
  2. Changing the colour of Swiss chard causes it to lose both its flavour and its nutritional value. The fact that the leaves have wilted or become a yellowish-white colour is an indication that they will not be of any use to you.
  3. If the stem of Swiss chard emits an odour that is not pleasant, it is probably best to throw it away.

Cooking techniques, secrets, and tips from the kitchen

1. Cleaning the Swiss chard well is important before cooking with it.
   • To start, take the leaves off the stems. Put the leaves gently in a big bowl or sink full of cold water. First, swirl them around to get rid of any dirt. Then, let them sit for a few minutes so that any sediment can settle to the bottom.
   • Next, carefully lift the leaves out of the water without disturbing the silt. Be sure to wash them well under running water to get rid of all the dirt. Take out any leaves that are misshapen or wilted because they won’t add to the taste or structure of the dish.
   • Proceed to the stems after cleaning the leaves. Eliminate any discoloured or broken parts and cut off the tough ends. Rinse the stems under running water and scrub off any dirt with your fingers or a brush.
   • After you wash the stems and leaves, pat them dry gently with a clean kitchen towel or use a salad maker to get rid of any extra water. After this, you can prepare and cook your Swiss chard according to the plan you chose.
2. Cooking red Swiss chard rapidly, such as by sautéing or steaming, is the best way to keep its vibrant colour intact after preparation. This will help the colour keep its bright appearance and prevent it from becoming drab or muddy. It is possible to use red Swiss chard in a variety of different cuisines due to its adaptability as a component. You may add it to salads for a splash of colour and a different texture, or you can sauté it with garlic and olive oil to make a quick side dish. Its powerful flavour also works well as a complement to other flavours, such as lemon, Parmesan cheese, and pine nuts, giving your creations an added layer of depth and complexity.
3. It is possible to cook rainbow Swiss chard in a number of different ways, including sautéing, steaming, using it in salads and stir-fries, and so on. Because of the vivid colours it contains, it is a wonderful option for giving your food more visual appeal. Rainbow Swiss chard will astonish not only your taste buds but also your guests, regardless of whether you want to prepare it as an eye-catching side dish or work it into the main part of your meal.
4. Fordhook Giant Swiss Chard has a flavour profile that is best described as mild and somewhat sweet. While the stems have a luscious and soft texture, the leaves have a satisfyingly chewy texture. Because this kind bears up well to cooking techniques like boiling and braising, it is an excellent option for substantial meals like soups, stews, and other similar preparations. Its size and texture, which are similar to those of other leafy greens such as spinach and kale, make it a good alternative to other leafy greens.
5. Rhubarb Swiss Chard has a flavour profile that is similar to that of rhubarb, characterised by a little sour and acidic quality. The stalks have a lovely crunch and juiciness, while the leaves have a nice earthiness to them. Cooking brings out the whole range of flavours that are characteristic of this type, including a milder version of its characteristic acidity. Its tartness works well with other flavours, such as citrus, honey, and balsamic vinegar, which opens up the possibility for a wide variety of flavour combinations.
6. Techniques for Cooking Swiss Chard:
   • Sautéing Swiss chard is an excellent method for bringing out the inherent flavours of the vegetable as well as creating a savoury side dish or an aromatic addition to other dishes. To get things going, put some butter or olive oil into a big pan and place it over medium heat. When the oil is heated, add the garlic that has been minced and cook it for one minute, or until the garlic takes on a fragrant aroma.
   • Steaming Swiss chard is an easy and nutritious method that maintains the vegetable’s beautiful colour and the nutrients it contains. To get started, get a large pot, fill it up with about an inch and a half of water, and then bring it to a simmer. After steaming the Swiss chard, you may add more flavour by seasoning it with a dash of salt, a few drops of lemon juice, or a few drops of olive oil.
   • Simply boiling Swiss chard leaves makes them soft and ready to use in many recipes. Have a bowl of ice water ready to keep the bright green colour and keep it from cooking too much. Move the cooked Swiss chard to the ice water bath using tongs or an angled spoon. Let it cool for one minute. You can use boiled Swiss chard in soups, stews, and pasta recipes, or even make savoury pies or wraps with it as a filling.
   • Grilling Swiss chard is a terrific method to give a smokey and burnt flavour to this beautiful green vegetable. To get things started, turn the heat on your grill up to medium-high. You may cut it up and use it as a savoury addition to salads, sandwiches, or wraps; serve it as a side dish; drizzle it with a tangy vinaigrette; or serve it as a side dish by itself. The smokiness that comes from cooking Swiss chard on the grill is a great addition to any dish.
   • Roasting Swiss chard is an excellent method for bringing out the natural sweetness of the vegetable and creating crispy edges on the leaves. You may eat roasted Swiss chard as a tasty side dish, add it to grain bowls, or use it as a topping for pizzas and flatbreads. All of these options are fantastic! The crispiness of its texture and the flavour of its caramelization will undoubtedly take your dishes to the next level.

The history of swiss chard from the beginning until today

• The leafy green vegetable known as Swiss chard has a long and illustrious history as well as interesting beginnings. In spite of the fact that its name could lead one to believe otherwise, Swiss chard really originated in the Mediterranean region, more especially in the region that is now known as Sicily.
• Swiss chard has a long history that dates back thousands of years. The ancient Greeks and Romans had a high esteem for it due to its flexibility in the kitchen as well as its excellent nutritional content. Even ancient authors, such as Aristotle and Pliny the Elder, made reference to it in their works at one point or another.
• Although the cultivation of rainbow swiss chard was recorded as early as 1636 in the book “The Herbal or General History of Plants,” the commercial usage of rainbow swiss chard did not begin until the 19th century. In the book “The Herbal or General History of Plants,” the cultivation of rainbow swiss chard was documented as early as 1636. In the year 1888, the Rainbow Swiss chard made its debut in the Vilmorin Seed Catalogue for the first time.
• Chard from Switzerland eventually made its way throughout Europe and became famous in a wide variety of regional cuisines. Over time, it made its way to Switzerland, which is where it first gained its well-known moniker. In spite of the fact that it is often associated with Switzerland, Swiss chard is not a native plant of Switzerland.
• These days, Swiss chard is cherished all over the globe for its vivid colours, earthy flavour, and extensive list of beneficial properties. This adaptable leafy green is a favourite among those who are passionate about food because of its rich and eventful past, which lends an air of mystery to the dish.