This Easy Swiss Chard Recipe Will Get Everyone to Eat Their Greens (2024)

FAQs

What is the best way to eat chard? ›

Swiss chard (also known simply as chard) is a leafy green vegetable that is related to beets and spinach. It is rich in vitamins A, C and especially K, and it is also a good source of magnesium, iron and potassium. Chard can be steamed or sauteed, and it's great in soups, stews, casseroles, frittatas and quiches.

Kidney stone:

Swiss chard contains oxalates that may increase urinary oxalate excretion and predispose some individuals to calcium oxalate stones. As a result, anyone with kidney stones should avoid Swiss chard because oxalates may increase symptoms in certain people.

Cooking Styles I most often see:

My suggestion for when you encounter a really bitter green that you are not ready to eat just sauteed: Blanch in boiling water – this helps to remove the bitterness and soften the greens, Blanch THEN saute with bacon and onions, etc.

Consuming a diet rich in a wide variety of vegetables and fruits has been shown to lower heart disease risk factors such as inflammation, high cholesterol, and high blood pressure ( 20 ). Swiss chard is an excellent source of potassium and magnesium, both of which can help maintain healthy blood pressure levels ( 21 ).

Cooking vegetables reduces their oxalic acid content, so cooked Swiss chard is not only more nutrient dense by volume, but its minerals may also be more absorbable.

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.

Blood clotting: If you are on blood thinners, you may want to avoid Swiss chard due to its high vitamin K content, which plays a role in blood clotting. Allergy: If you are sensitive to grass pollen, you should avoid eating Swiss chard because inhaling vapor from boiling the vegetable may trigger rhinoconjunctivitis.

Hidden Danger: Oxalate

Swiss chard is loaded with a natural toxin called oxalate. Just one half-cup of steamed white-stalked swiss chard has about 500 mg of oxalate and ½ cup of steamed red swiss chard has over 900 mg of oxalate. Steamed spinach has about 700 mg per ½ cup. That is a lot of oxalate.

In this case, Swiss chard side effects may include tingling in your mouth or throat, stomach pains, itchiness, rash, etc. If oxalates cause you any serious side effects, you may experience kidney stones, abdominal pain, low blood pressure, vomiting and a weak pulse.

Swiss chard can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed or added to soups and casseroles. Here are some tips to incorporate more Swiss chard (leaves and stems) into the daily routine: Add a handful of fresh Swiss chard leaves to an omelet or scrambled eggs.

What kills the bitterness of greens? ›

Use salt.

Salt is a friend to bitter greens, whether you plan to eat them raw or cooked. Mellow the bitter flavor with a sprinkle of salt on endive or radicchio, or include anchovies or cured meat (like bacon, pancetta, or proscuitto) along with mustard, beet, or collard greens.

According to the CDC, watercress is the most nutrient-rich vegetable on earth. Because high-level amino acid is found in it, it helps in digesting proteins and producing neurotransmitters.

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

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.

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.

Swiss chard can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed or added to soups and casseroles. Here are some tips to incorporate more Swiss chard (leaves and stems) into the daily routine: Add a handful of fresh Swiss chard leaves to an omelet or scrambled eggs.

chard is also has an abundance of antioxidants as well as phytonutrient antioxidants. Why are these phytonutrient antioxidants so special? These antioxidants have been shown to have great anti-inflammatory properties. These phytonutrients can be found in the plant's leaves, and colorful stems.

While both vegetables are rich in vitamins and minerals, they differ in their concentrations of certain nutrients. For example, kale is a better source of vitamin K, vitamin C, and calcium, while chard is higher in vitamin A and iron.