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Healthy and Sustainable Food
DATES AVAILABLE:
New England: Late May through November
Mid-Atlantic: June through November
BRIEF DESCRIPTION:
Chard (Beta vulgaris var. cicla, Chenopodiaceae), related to both beets and spinach, is a leafy green also known as Swiss Chard, silver beet or spinach beet. While the name implies a Swiss origin, it is more likely that Swiss Chard comes from further south in the Mediterranean region. Its culinary and medicinal virtues are said to have been lauded by Aristotle as early as the fourth century B.C. But it was Swiss botanist Casper Bauhin who in 1595 first documented chard varieties. Chard has long green leaves and thick stalks that come in a variety of colors, including white, yellow, red, and “dark”. Chard has a sweet, salty, nutty taste. Although the stalks can be eaten, they are tougher than the leaves. The white stalks are the most tender.
VARIETIES:
“Argentata” have whitish stalks and ribbing on the leaves. This variety is an excellent spinach substitute as it has a milder and less bitter taste than some of the other chards. “Ruby Red Rhubarb” is an heirloom chard with deep red stalks and dark green leaves. “Bright Lights” chard grows in a variety of stalk colors including yellow-gold, pink, and even striped. This is a very popular variety in home gardens and farmers’ markets.
USING CHARD:
Choose chard that is vibrantly colored with firm, sturdy leaves and stalks. There should not be any yellowing, browning, wilting, or small holes in the leaves. Fresh chard should have an earthy smell.
Just prior to use, separate leaves and wash first in a bowl of cool water to loosen soil and then under running water. If the stalks are too tough, cut or tear them away from the leaves. When using stalks, trim them into manageable pieces and cook first. After cooking for about five minutes, the leaves can be added. Chard can be boiled, steamed, or sautéed and young chard is often tender enough to be eaten raw in salads. Chard does contain oxalic acid, which can cause bitterness. Boiling the chard will help to release these oxalates and bring out the sweetness. Chard can be marinated in or drizzled with a light dressing and eaten as a side dish. It can also be used as a spinach substitute, in soups, casseroles, and egg dishes.
NUTRITIONAL INFORMATION:
Chard is very low in calories (36 per cup cooked) and an excellent source of beta-carotene, and vitamin K. In fact, one cup of cooked chard provides over seven times the daily recommendation for Vitamin K. Chard is also a good source of vitamin C and contains magnesium and manganese.
STORAGE:
General: Store unwashed chard in a perforated plastic bag in the refrigerator for three to five days after purchase. Wash prior to use as instructed above.
Freezing: Chard leaves can be blanched for two to three minutes by boiling or steaming and then frozen for later use.
Drying: Swiss Chard must be blanched before being dried. Estimated drying time is 8-10 hours in a dehydrator.
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