Swiss chard is not only a beautiful and tasty leafy green, but it is also packed with essential nutrients and health benefits. From its rich variety of colors to its versatility in the kitchen, it is truly a superfood worth exploring. In this article, we’ll dive into the fascinating world of Swiss chard, covering its nutrition, culinary uses, growing tips, and more.
Table of Contents
- What is Swiss chard?
- Interesting facts:
- Health Benefits:
- Nutrition information:
- Is Swiss chard keto friendly?
- Culinary uses:
- Popular types of Swiss chard:
- How to plant and grow:
- Common pests and control methods:
- How to harvest Swiss chard:
- How to prepare:
- How to store:
- Recipes Using Swiss Chard:
What is Swiss chard?
Swiss chard, also known as silverbeet, is a leafy green vegetable that is part of the beet family. While it’s not as well-known as other leafy greens like spinach or kale, it is a nutritional powerhouse that deserves a spot in your diet.
You can grow it yourself very easily, (see instructions below) but if you don’t have a garden space it can be found in most grocery stores and/or your local farmer’s market.
Interesting facts:
- Swiss chard was first cultivated in the Mediterranean area over 2,000 years ago.
- It got its name from a Swiss botanist who discovered it in the 19th century.
- The plant is also known as silverbeet, spinach beet, and perpetual spinach.
- The colorful stems can range from white to yellow, red, or even pink.
Health Benefits:
Swiss chard is a nutrient-dense vegetable that can benefit your health in a variety of ways. Here are just a few of its noteworthy health benefits:
- It’s high in vitamins A, K, and C, as well as antioxidants that can help protect your cells from damage. These nutrients are essential for maintaining good health and preventing chronic diseases.
- It is a good source of fiber, which can aid in digestion and help you feel full longer.
- The vitamin K in Swiss chard can help improve bone health and reduce the risk of osteoporosis, which is especially important for women approaching or already in menopause.
Nutrition information:
One cup of cooked Swiss chard contains:
- Calories: 35
- Fat: 0g
- Carbohydrates: 7g
- Fiber: 4g
- Protein: 3g
Is Swiss chard keto friendly?
Yes! Swiss chard is low in carbs and high in fiber, making it a great choice for those following a keto diet. It’s also a great source of minerals like magnesium and potassium which are especially important for maintaining electrolyte balance on a ketogenic diet.
Culinary uses:
Swiss chard is a beautiful and delicious vegetable that can be eaten cooked or raw. Both the leaves and stems are edible, and it has a bitter, slightly salty taste.
Commonly used in Mediterranean cooking, it can be sautéed, steamed, roasted, or added to soups and stews.
It is also a great substitute for spinach in almost any recipe.
Popular types of Swiss chard:
Swiss chard comes in a variety of types, each with its own unique flavor and texture. Here are a few popular types and their uses in various cuisines:
- Rainbow/Bright Lights: This type of Swiss chard has colorful stems and is great for adding visual interest to dishes.
- Fordhook Giant: This variety has wide, flat leaves that are perfect for stuffing or rolling.
- Ruby Red: As the name suggests, this variety has deep red stems and is great for stir-fries and sautés.
How to plant and grow:
Swiss chard is a cool-weather crop that grows best in well-draining soil with a pH of 6.0 to 7.0. It can be grown from seeds or transplants and should be planted in a sunny location in early spring or late summer.
Be sure to water regularly and fertilize with a nitrogen rich fertilizer every few weeks to encourage new leafy growth.
You can also use the succession planting method, planting a new crop every 2 weeks to ensure that you will be able to harvest it for the duration of the season.
Common pests and control methods:
Swiss chard can be vulnerable to a few common pests, including aphids, slugs, and leaf miners. Here are a few organic control methods for these pests:
- Use a strong spray of water to knock aphids off the plants.
- Place copper tape around the base of the plants to deter slugs.
- Handpick any affected leaves and dispose of them to control leaf miners.
How to harvest Swiss chard:
Swiss chard can be harvested when the leaves are young and tender, usually around 40 to 60 days after planting. The outer leaves can be harvested first, leaving the inner leaves to continue growing.
Harvest leaves when they reach 6-8 inches in length, leaving the base intact to grow new leaves throughout the season. It’s best to harvest in the morning when the leaves are at their freshest.
How to prepare:
Swiss chard is easy to prepare and can be used in a variety of ways! Here are the basics of how to prep it for use in recipes:
- Wash thoroughly and pat dry gently
- If using the leaves as a wrap, cut the stem off at the bottom of the leaf. Chop the stems and reserve for another recipe.
- If cooking, cut off the stems and chop them into bite-sized pieces, keeping them separate from the leaves. Then slice the leaves into thin ribbons. Typically, you would sauté the stems for a couple of minutes before adding the leaves, since the stems take much longer to cook.
How to store:
Swiss chard can be stored in the refrigerator for up to a week. To store, wrap the leaves in a damp paper towel and place in a plastic bag. You can also freeze it for up to 6 months – but for best results, the leaves should be blanched first, and then frozen.
Recipes Using Swiss Chard:
Saut̩ed Swiss Chard РLove and Lemons
Chicken & Swiss Chard Salad – Bon Appetit
Silverbeet, Mint & Parmesan Salad – Delicious AU
Swiss chard may not be as well-known as other leafy greens, but it’s definitely worth trying. With its impressive nutritional profile, versatility in the kitchen, and ease of growing, it is a superfood that everyone should add to their diet.
Jocelyn says
I used to grow it years and years ago, only regular green with white veining… never saw the colourful ones until very recently. I used it like spinach, steaming it with butter S & P. Liked it more than spinach though. I also used it a lot as lettuce in salads. Used it instead of romaine for caesar salad etc. It is
a favourite of mine but far too pricey to buy in the grocery stores now (in Canada anyway)!!
Mellissa Sevigny says
I agree that it’s always expensive in stores, so I like to enjoy it during the summer when I can grow it myself for practically free!
CJ says
Love this. Had no idea of chard’s background, or relation to beets.
We plant it same time as heat-loving veggies; never knew it was wanting cooler
temps or slightly acid growing. Still does well, (lost first strawberries here due to
very alkali well water), and ONE PLANTING supplies greens all summer until frost
here in SD, as it did in in former residences. So tolerant and easy — just add
a bit of fertilizer after a few weeks and it keeps going strong. I plant spinach to
eat and freeze early then chard for summer greens (freeze some too, no blancing).
I walk each morning in the garden picking a leaf of this, a pod of that, asparagus stalk
for a pre-breakfast. Love raw peas and beans.
When I may have to downsize someday, chard will be the most important in a half-barrel
or small space with summer squash, a tomato and pepper plant, winter onions that keep
re-growing on their own, etc.
Hubby taught me to like many vegetables I’d never eaten (plus avocados). And I have
NEVER considered it at all “bitter.”
Mellissa Sevigny says
Thanks for sharing your garden plan with us! My chard does well through the entire growing season too, but I’m in zone 6b so it doesn’t stay super hot in the summer here. When I lived in South Carolina for five years I couldn’t get it to grow except in the early spring and fall because it was just too hot and it didn’t thrive. Like you, I love to do the morning garden walk with my coffee and pick whatever looks ripe to snack on as I go – it’s my favorite part of the day during the gardening season. 💕
r.a. says
I am not the greatest gardener but I find it incredibly easy to grow Swiss chard. Someone gifted me with the seeds or I never would have planted it as I had rarely eaten it before. It is still not one of my favorite things to eat. I plant pole beans every summer (zone 9) and have them grow up a cattle panel A- frame support and in the middle of the A- frame I plant the Swiss chard so by the hottest part of summer the beans are shading the chard plants. When fall comes and the summer garden is torn out the chard remains and produces all during the winter along with a newly planted winter garden. At the end of the season this spring I stripped all the plants, blanched the chopped chard and have 12 cups of it in the freezer to be added to soups or whatever. I wish other garden items would produce half as well as the chard!
Mellissa Sevigny says
It’s true, it does so well and we really should eat it more often but my guys are not huge fans. If I’m being completely honest I grow it more for the looks because I just love those rainbow colors and how it fills out the bed. But I do love it sautéed with garlic and olive oil and I need to figure out more recipes that showcase its unique flavor. Thanks for sharing your garden plan with us, I love knowing what others are doing! I wish there was a way for you guys to share photos here in the comments but WordPress doesn’t have that feature yet – maybe someday.
Janice says
Great article. Swiss Chard is not a green vegetable that I purchase often but after reading about all the health benefits, I will add to my grocery list more. Thanks for all the wonderful recipes.
Mellissa Sevigny says
Thanks for the feedback Janice – I’m so glad this feature has inspired you to add more Swiss chard to your diet!
Cathy Woofter says
Absolutely love this new addition to your website! The information you provide gives me the confidence to try new vegetables! Thank you!
Mellissa Sevigny says
Thanks so much Cathy, that’s exactly the what I was hoping for with this new series! Stay tuned for more!
Kandace says
Great idea for information! I love Swiss chard, so it was nice to read about it in more depth. Another worthy plant would be rhubarb. It can be savory or sweet, and I’d love more ideas, especially in the savory area. Thanks for all your wonderful recipes. I love your books!
Mellissa Sevigny says
Rhubarb is a great idea and it’s not on my current list so I’m adding it now – thanks for the suggestion!