Market Watch: Chard

Greens place at the top of my “favorite veggie list” and rainbow Swiss chard tops them off. This impressive green, leafy vegetable is pillared by radiantly colorful stems and may be one of the most nutrient-dense veggies around. I like to think of chard as hyper-color spinach with a kick. The greens tend to be bitter and full flavor which is balanced out by the tender, yet crisp and refreshing, stems.

Chard is a rock star when it comes to its nutrient benefits. It’s loaded — and I mean loaded — with Vitamin A, C , and K, and packed with iron, fiber, calcium, magnesium, potassium … and the list goes on.

Choose chard that looks crisp and vibrant (not wilted and drab). If bagged, it will keep in the fridge for several days. If it starts to look lifeless, give it a soak in some cold water and it should perk back up a bit.

Chard can be enjoyed raw or cooked. Before eating, rinse leaves in stems under cool water or soak in a bowl of cool water to remove the dirt. If cooking, you can start the stems a bit earlier then the leaves as they will take a bit longer to soften up. If you like the crunch, cook the leaves and the stems for the same amount of time.

Chard can be used an a replacement for spinach in pasta, salads, and egg dishes, to name a few. The Fair Food Farmstand at Reading Terminal Market is a great place to grab some, and we also have chard at Healthy Bites to Go.

Try this quick and easy chard recipe to get you started. Enjoy, and let us know what you think by commenting below!

Garlicky Rainbow Chard With Dried Cherries
Serves 4

Ingredients
• 1-2 bunch rainbow Swiss chard, rinsed, dried and sliced thin (trim end of stems)
• 1 tablespoon olive oil
• ¼ cup water
• 2 cloves garlic, sliced
• 1/3 cup dried cherries
• Salt and pepper to taste

Warm oil in a sauté pan over medium heat. Add chard, garlic, and 1-2 tbsp water. Sauté 2-3 minutes then add the cherries. Continue to sauté until greens are wilted and cherries are lightly plump. Add more water as needed to gently steam. Season with salt and pepper and serve.

102 calories, 3.7 g protein, 15 g carb, 3 g fat, .55 g sat fat, 3.5 g fiber

Katie Cavuto-Boyle

Katie Cavuto-Boyle, MS, RD, is a Registered Dietitian, chef, and owner of Healthy Bites ToGo Market. Read Katie’s full bio and more about her role at Be Well Philly here.