Green chard, also known as Swiss chard, is a leafy vegetable that belongs to the beet family. It is packed with nutritional benefits and is a great addition to any meal. In this article, we’ll explore how to cook green chard to make it tasty and nutritious.
Choosing the Right Chard
When choosing green chard, look for leaves that are crisp and bright green with no signs of wilting or yellowing. The stems should be firm and not limp. Avoid chard that has brown spots or is slimy to the touch.
It is best to purchase green chard from a grocery store or farmers’ market that sells fresh, local produce. This ensures the chard is not only fresh but also has not been transported far, which can often lead to spoilage.
Preparing Green Chard
Washing Green Chard
Before cooking, wash green chard thoroughly to remove any dirt or sand. Fill a large bowl with cold water and add the chard. Swirl the chard around in the water to loosen any dirt. Let the chard sit in the water for a couple of minutes to allow the dirt to sink to the bottom of the bowl.
Remove the chard from the water and discard the water. Repeat this process until the chard is clean. Shake off any excess water from the chard and pat dry with a paper towel.
Cutting Green Chard
Separate the leaves from the stems by cutting along the center vein of the leaf. Discard the stems or save them for later use in a recipe. Cut the leaves into 1-inch ribbons.
Cooking Green Chard
Sautéing Green Chard
Sautéing green chard is a quick and easy way to cook it. Heat a tablespoon of olive oil in a large skillet over medium heat. Add chopped garlic and sauté for 30 seconds. Add the green chard and sauté for 3-5 minutes, until the chard is wilted and tender. Add salt and pepper to taste.
Steaming Green Chard
Steaming green chard is another healthy way to cook it. Fill a pot with an inch of water and bring to a boil. Place a steamer basket over the water and add the green chard. Cover the pot and steam the chard for 3-5 minutes, until the chard is wilted and tender. Add salt and pepper to taste.
Boiling Green Chard
Boiling green chard is a quicker way to cook it, but it may result in some nutrient loss. Bring a pot of water to a boil and add the green chard. Boil the chard for 5-7 minutes, until the chard is tender. Drain the chard and season with salt and pepper to taste.
Baking Green Chard
Baking green chard is a delicious way to cook it. Preheat the oven to 375°F. In a baking dish, arrange the green chard and top with diced tomatoes, garlic, and parmesan cheese. Bake for 20-25 minutes, until the chard is wilted and the cheese is melted.
Uses for Cooked Green Chard
Cooked green chard can be used in a variety of ways. It is a great addition to omelets, quiches, and frittatas. It can also be added to soups, stews, and pasta dishes. Try adding it to a sandwich or wrap for an extra dose of nutrition.
Nutritional Benefits of Green Chard
Green chard is a nutrient powerhouse. It is rich in vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium. It also contains antioxidants and anti-inflammatory compounds that help to protect against disease.
Conclusion
Green chard is an easy-to-cook leafy green that is both nutritious and delicious. Whether sautéed, steamed, boiled, or baked, it is sure to add flavor and nutrition to any meal.
Frequently Asked Questions
- Q: What is the best way to store green chard?
- A: Green chard should be stored in a plastic bag in the refrigerator. It will keep for up to five days.
- Q: Can you eat the stems of green chard?
- A: Yes, the stems of green chard are edible. They can be tough, so it is best to cook them longer than the leaves.
- Q: How do you know when green chard is done cooking?
- A: Green chard is done cooking when it is wilted and tender. This should take 3-5 minutes depending on the cooking method.
- Q: Is green chard a good source of iron?
- A: Yes, green chard is a good source of iron. One cup of cooked green chard contains about 4 milligrams of iron.
References
1. Whole Foods Market. (2021). Swiss Chard. Retrieved from https://www.wholefoodsmarket.com/products/swiss-chard.
2. Medical News Today. (2019). Swiss chard: Health benefits, uses, and recipe tips. Retrieved from https://www.medicalnewstoday.com/articles/276714.