As summer winds down and fall begins to peek in, it's the perfect time to highlight a leafy green that’s both beautiful and beneficial: chard! With its vibrant stems and tender leaves, chard brings a burst of color and nutrients to your plate.
The Nutritional Benefits of Chard
Chard, also known as Swiss chard, is a leafy green vegetable that belongs to the same family as beets and spinach. Its colorful stems can range from white and yellow to bright pink and red, depending on the variety. While it resembles spinach in texture, chard has a slightly earthier flavor and retains its texture well during cooking.
- Chard contains vitamins K, A and C, which supports bone health, immune function and healthy skin.
- It’s high in antioxidants, which reduce inflammation and protect cells from damage.
- Chard is a good source of magnesium and potassium, supporting muscle and nerve function, which helps regulate blood pressure.
- It's high in fiber and great for promoting digestive health and keeping you feeling full for longer.
Did You Know?
- The entire chard plant is edible, including both the leaves and stems.
- The colorful stems of rainbow chard contain flavonoids, which have antioxidant and anti-inflammatory properties.
- One cup of cooked chard provides more than 300% of your daily vitamin K needs!
How to Choose & Store Chard
- Look for firm, vibrant leaves with crisp stems. Avoid wilted or yellowing leaves and slimy spots.
- Use within 3–5 days for the best flavor and texture.
- To freeze, blanch the leaves, then store them in an airtight freezer-safe bag for up to 3 months.
Easy & Delicious Ways to Enjoy Chard
Wraps
Use large chard leaves as a gluten-free wrap for hummus, grains, and veggies.
Sautéed
Sauté quickly with olive oil, garlic, and a splash of lemon juice. A great side for any meal!
Soups or Stews
Add chopped chard to soups during the last few minutes of cooking for added nutrition and color.
Salad
Young, tender chard leaves add a slightly earthy flavor and a vibrant pop of color to salads.
Recipe: Sautéed Garlic Chard
Ingredients:
- 1 bunch fresh chard, stems and leaves separated and chopped
- 2 tbsp olive oil
- 2–3 garlic cloves, minced
- Salt and pepper to taste
- 1 tsp lemon juice or a sprinkle of red pepper flakes (optional)
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add the chopped stems and cook for 2–3 minutes until slightly softened.
- Add garlic and cook until fragrant, about 30 seconds.
- Toss in the leaves and sauté until wilted, about 3–5 minutes.
- Season with salt, pepper, and lemon juice or red pepper flakes, if desired.
- Serve warm as a side dish or over whole grains for a quick, healthy meal.