Swiss Chard - A Super
Food!
Swiss Chard is one of those
super foods that people look at - and then put down. Its colors
are sometimes striking - pictured above is a variety that we grow
in season which is called "Bright Lights". When
people ask how to cook it, we often tell them some of the same
ways that one would prepare spinach. It is not a cousin to
spinach; rather it is a member of the beet family. It takes
like spinach with just a background hint of beet.
Swiss
Chard contains many antioxidants, and is high in Vitamin K
(warfarin users seek advice from your doctor). It is also
high in folic acid, iron, Vitamin A, Vitamin B12, zinc,
carotenoid, oxalates, and fiber.
You can
saute it, bake it, make it in a smoothie or frittata. Below
is a simple recipe for Swiss Chard:
Roasted
Swiss Chard with Feta:
Ingredients:
1 Bunch
of Rainbow Chard - leaves and stems washed, dried (very
important), chopped and separated
1 onion,
chopped
3
tablespoons olive oil in total (plus some to grease a baking
sheet)
salt and
pepper to taste
4 ounces
of feta cheese, broken into small pieces
Directions
1)
Preheat oven to 350 degrees. Grease a baking sheet with
olive oil
2)
Toss the Swiss Chard stems and onions in a bowl with 1 tablespoon
olive oil. Season to taste. Spread onto the prepared
baking sheet.
3)
Bake in the preheated oven until the chard stems have softened
and the onion is starting to brown (about 15 minutes). Toss
the Swiss Chard leaves with 2 tablespoons of olive oil and
season. Sprinkle the leaves over the stem pieces, then
scatter feta on top.
4)
Return to the oven, and bake until the stems are tender and the
leaves are starting to crisp up. The feta should melt and
start to turn golden (about 15 minutes).
Remove
from the oven and enjoy!
You can
find both Swiss Chard and feta in our online store!
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