Chard SuperFood #1000
Chard often used in Mediterranean cooking. The leaf stalks are large and are often prepared separately from the leaf blade. The leaf blade can be green or reddish in color; the leaf stalks also vary in color, usually white, yellow, or red.
Chard has been bred to have highly nutritious leaves and is considered to be one of the most healthful vegetables available, making it a popular addition to healthful diets (like other green leafy vegetables).
Chard is also known by its many common names such as Swiss chard, silverbeet, perpetual spinach, spinach beet, crab beet, bright lights, seakale beet, and mangold.
Chard can be harvested while the leaves are young and tender, or after maturity when they are larger and have slightly tougher stems. Harvesting is a continuous process, as most species of chard produce three or more crops. Raw chard is extremely perishable.
Fresh young chard can be used raw in salads. Mature chard leaves and stalks are typically cooked.
Vitamin A 214% Vision Immune System
Vitamin C 53%
Vitamin E 13%
Vitamin K 716% Blood Clotting – Protects your heart – cancer fighter
Iron 17%
Magnesium 24%
Huge Antioxidant
Huge Anti-inflammatory
Sautéed Swiss Chard
INGREDIENTS
3 pounds red Swiss chard
1 tablespoon olive oil
4 thinly sliced garlic cloves
2 teaspoons sugar
1 tablespoon red-wine vinegar
Coarse salt and ground pepper
DIRECTIONS
Rinse Swiss chard well. Trim tough ends; slice stalks about 3/4 inch thick. Slice leaves about 1 inch thick.
In a heavy bottom deep skillet, over medium heat, warm olive oil. Cook garlic until fragrant, 1 to 2 minutes.
Stir in stalks; cook, stirring, until slightly soft, 5 to 6 minutes. Add half the leaves; sprinkle with 1 teaspoon sugar. Cover; cook until wilted, about 4 minutes. Add remaining leaves; sprinkle with another teaspoon sugar. Cover; cook, tossing occasionally, until leaves are tender, 8 to 10 minutes.
Uncover; cook until liquid has evaporated, about 2 minutes. Stir in red-wine vinegar; season with coarse salt and ground pepper.
Orecchiette Pasta with Swiss Chard and Sausage
INGREDIENTS
1/3 cup pine nuts
1 tablespoon olive oil
3/4 pound mild Italian sausage, casings removed
1 pound Swiss chard, tough stems removed, leaves cut into thin strips
2 garlic cloves, minced
Salt and pepper
1 pound orecchiette, or other short pasta
3/4 cup raisins, plumped in boiling water and drained
1/4 cup freshly grated Parmesan cheese, plus more for serving
DIRECTIONS
In a large skillet, toast pine nuts over medium-high heat, shaking the pan to toast evenly, 3 to 4 minutes. Remove from skillet.
In the same skillet, heat oil over medium-high heat. Add sausage, and cook, breaking it up with a fork, until browned, about 5 minutes. Add chard, garlic, and pepper; cook, tossing, until chard wilts, 2 to 3 minutes. Cover to keep warm.
In a large pot of boiling salted water, cook pasta until al dente, according to package instructions, about 12 minutes. Drain pasta, reserving 1 cup cooking water. Return pasta to pot.
Add sausage mixture to pasta with 1/2 cup reserved cooking water, raisins, toasted pine nuts, and Parmesan; toss to combine. Add more cooking water if pasta seems dry. Serve with more Parmesan.
Rainbow Chard and Leek Tart
1 unbaked pie shell
2 tablespoons extra-virgin olive oil
4 leeks, white and pale-green parts only, thinly sliced and rinsed well (4 to 5 cups)
1/4 cup dry white wine
1 bunch Swiss chard, stems and ribs discarded, leaves shredded (4 cups)
1 tablespoon unsalted butter
2 tablespoons all-purpose flour, plus more for surface
1/3 cup whole milk, warmed
2 tablespoons Dijon mustard
1 large egg, lightly beaten
Coarse salt and freshly ground pepper
1 cup grated Gruyere cheese
DIRECTIONS
Blind bake the pie shell until it fully baked. Meanwhile, heat oil in a large sauté pan over medium heat. Add leeks, and cook, stirring often, until softened, about 10 minutes. Add wine and Swiss chard leaves, and cook until liquid has evaporated and chard has wilted, about 5 minutes.
Melt butter in a medium saucepan. Whisk in flour until incorporated. Slowly whisk in milk, and bring to a boil. Cook until thickened, about 3 minutes.
Combine leek mixture, milk mixture, mustard, and egg. Season with salt and pepper, and stir.
Spread leek mixture into tart shell, and sprinkle with Gruyere. Bake until top is golden brown, about 35 minutes. Let cool slightly, and serve warm.