17 Swiss Chard Recipes That Showcase the Versatility of This Healthy Green (2024)

FAQs

What are 3 ways you can eat Swiss chard? ›

Chard can be steamed or sauteed, and it's great in soups, stews, casseroles, frittatas and quiches. Young leaves can be eaten raw in salads.

Swiss chard contains vitamin K which helps your body heal wounds and keeps your bones healthy too. It also contains vitamin A to keep our eyes, skin and immune system healthy. Swiss chard is also a good source of magnesium which helps keep your muscles, bones and nerves healthy.

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.

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.

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

Can you eat too much Swiss chard? Although Swiss chard is extremely healthy, it should be eaten in moderation. Eating too much can lead to side effects such as: Kidney stones: Swiss chard contains antinutritive oxalates, which may increase urinary oxalate excretion and increase the risk of calcium oxalate stones.

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.

Steaming is another method of cooking that can be used to reduce the oxalate content in oxalate-packed foods. One study has indicated that steaming is effective on a selection of foods including carrots, green Swiss chard leaves, and spinach.

Can I freeze Swiss chard? ›

The best time to enjoy chard (sometimes called Swiss chard) is spring and summer, when the plant is at peak availability and most affordable. But you don't have to limit your chard consumption to that window. You can preserve these hardy, healthy greens by freezing them.

Swiss chard grows well in both cool and warm environments. 6-8 hours of sunlight per day is required for Swiss chard to thrive. A 10-foot row of Swiss chard can produce roughly 12 pounds of produce. Like other leafy greens, Swiss chard is high in vitamin A, vitamin K, calcium, potassium and fiber.

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.

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.

The leaves and stalks should be cooked separately, or the stems cooked a few minutes longer than the leaves, as they are firmer. Wash then cut the stalks from the leaves and leave whole or chop, as required. On some older leaves, you may need to cut out the ribs too. Leaves can be left whole or chopped, as required.

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.