What is swiss chard?
When someone refers to ‘greens’—kale, mustard and collard greens—they’re talking about a family of green, leafy vegetables, which are all part of the beet and spinach families: chenopod vegetables. Swiss chard is in this same family and has all of the extraordinary benefits of their famous siblings.
Why I use swiss chard
The standard American diet is heavy in meat, wheat, sugar and dairy, all of which are mucous forming, acidic and cooling to our metabolic fire. As I began to experiment with greens from the grocery store, I quickly got bored with the kale craze that everyone was on. Kale in smoothies, kale in salads, kale in everything… I knew that there had to be other greens that were healthy and nutritious. Swiss chard was one of the alternatives that I have tried and thoroughly enjoyed. In any given week, you can take a peek into my fridge and find dandelion greens, parsley, spinach, mint leaves, fenugreek leaves and… of course, swiss chard.
Benefits and history of swiss chard
Unlike its name, swiss chard did not come originally from Switzerland, but rather has its provenance in the warmer southern climes of Mediterranean Europe. It can grow in a variety of soil types, with little light and water, and despite this, provides a huge amount of nutrients.
Chard quickly became part of my diet, when I came upon this hadith:
“The Messenger of Allah (ﷺ) entered upon me, while `Ali was with him, and we had a cluster of unripe dates hanging.” She said: “The Messenger of Allah (ﷺ) began eating, and `Ali ate with him. The Messenger of Allah (ﷺ) said to `Ali: ‘Stop, stop, for you are still recovering.’ So `Ali sat and the Prophet (ﷺ) ate.” She said: “I made some chard and barley for them, so the Prophet (ﷺ) said: ‘O `Ali eat from this, for indeed it will be more suitable for you.”
Swiss chard is easy to cook, versatile and the post digestive effects are proof positive that these leaves are a ‘must eat’:
- They contain a wealth of vitamins, including A (beta-carotene), C, K and folic acid, as well as minerals such as magnesium, calcium, potassium, and zinc.
- The variety of phytonutrients (plant based nutrients) are evidenced from the colours on chard: Dark green leaves and red or even purple stalks and veins, providing, among other benefits:
- Antioxidants such as beta carotene, lutein and flavonoids such as quercetin, which acts as an antihistamine.
- Anti-inflammatory effects – in addition to the antihistaminic properties, the flavonoids contained in chard help with a variety of inflammation issues.
- Regulation of blood sugars — from chard’s flavonoid syringic acid, which inhibits the enzyme that break carbs down into simple sugars, thereby slowing down the release of glucose in the body.
- Contribute to bone health through the vitamin K and calcium.
- Improves digestion with a good dose of dietary fibre
How to use swiss chard
Like all ‘greens’, cooking them reduces their bitterness and makes them more palatable, but overcooking (boiling excessively, for example) can leach some of the nutrients from this vitamin packed plant.
Par boiling for use in other recipes is simple: just 2-3 minutes in an open pot of boiling water is all it takes! Or sauté them in a pan with olive oil until just wilted. If you’re making a stir fry with it, like spinach, chard should be one of the last things into the pan.
Here are some of my favourite ways to eat swiss chard (recipes will be updated to the blog soon).
- Swiss Chard, Barley and Meat Stew (recipe available)
- Swiss Chard, Spinach and Ground Beef
- Swiss Chard, Beans and Lamb
- Swiss Chard stuffed with Rice and Ground Beef