Nutritional properties of Swiss ChardEnergy : 19.00 Kcal / 100g
Category : Vegetables
Group : Leafy and Stem Vegetables
Composition And Nutritional Value :Swiss chard is a leafy green vegetable rich in vitamins A, C, and K, as well as minerals like magnesium, potassium, and iron. It is also a good source of dietary fiber, antioxidants, and phytonutrients, which contribute to its numerous health benefits. Swiss chard is low in calories and provides small amounts of protein, making it a healthy addition to a balanced diet.
Health Benefits : Swiss chard is highly beneficial for heart health due to its high content of potassium and magnesium, which help regulate blood pressure. The antioxidants in Swiss chard, including beta-carotene and lutein, support eye health and protect against oxidative stress. Additionally, Swiss chard's vitamin K content promotes bone health and proper blood clotting, while its fiber content supports digestive health.
Culinary Uses : Swiss chard can be used both raw and cooked. Its tender leaves are often added to salads, sandwiches, and wraps. The stems can also be cooked and used in stir-fries, soups, and stews. Swiss chard can be sautéed with garlic and olive oil, or added to pasta dishes, casseroles, and frittatas. When cooking, it is important to separate the stems from the leaves, as the stems take longer to cook.
Types : Swiss chard comes in a variety of colors, including green, red, and yellow. The most common variety has dark green leaves with white or pale stems, while the red and yellow varieties have brightly colored stems. Although the different types of Swiss chard may vary in appearance, they all have similar nutritional value and taste.
Shopping And Storage Tips : When buying Swiss chard, look for fresh, vibrant leaves that are free from wilting, yellowing, or spots. The stems should be firm and crunchy. Store Swiss chard in the refrigerator, ideally in a perforated plastic bag or wrapped in a damp paper towel to maintain freshness. Swiss chard is best consumed within a few days of purchase but can also be frozen for later use in cooked dishes.
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What can you make with Swiss Chard?
Autumn Harvest Chickpea Salad
Find the perfect meal tailored to your dietary needs and preferences.
