mysuperfoods

Super Starts Here.

Swiss Chard

on April 30, 2012

One thing I always try to do, especially when the farmers markets are in full bloom is to try out a new fruit or vegetable that I may not be so familiar with.  This weekend I decided to give swiss chard a try since I love greens in general and have been reading a lot about it lately.  Swiss Chard is high in vitamins C, E, and K as well as Iron and Potassium in addition to a multitude of other vitamins and minerals.  Swiss Chard is known for is powerful Cancer fighting attributes, in addition to the abundance of Vitamin K which is excellent for bone health.  Since it sautés well, you can easily add to dishes for an easy way to get the kids to try something new without it being too overwhelming also!

Tips on harvesting and cooking Swiss Chard

-This vegetable can be used to prepare many delicious dishes. Using the young leaves in a salad is scrumptious as it has a nutty taste.

-Also use the whole leaf and stem, lightly steamed, so as not to lose the flavor.

-Substituting for spinach makes a subtle yet a tasty difference.

-When you harvest the leaves, it is best to snap the whole leaf and stem off from the base.

-If you cut it, the piece of stem that is left will prevent new leaves from forming. When an old plant starts to produce lots of small leaves, it is time to pull it out and get some fresh ones started.

Here is a great frittata recipe that I made this weekend using my swiss chard.  I added mushrooms to mine as well.  Enjoy!

Swiss Chard Frittata

4 large eggs
4 large egg whites
1/4 cup grated Swiss Cheese
1/2 bunch (6 1/2 cups) Swish Chard, washed well
1 large white onion (2 cups), sliced thin
2 tsp light butter
salt and fresh pepper to taste

Preparation:

1. Preheat oven to 400°.

2. In a medium bowl combine eggs, egg whites, cheese and a pinch of salt and pepper. Set aside.

3. Separate the stems from the leaves of the chard. Dice the stem into small pieces. Roll the leaves up and slice into thin ribbons, about an 1/8-inch thick.

4. Heat a 10-inch skillet on low heat; melt half of the butter and add the onions with a pinch of salt and pepper. Slowly cook the onions, stirring occasionally until the onions become translucent, about 8-10 minutes. Bring the heat up to medium and cook until the onions caramelize. Set the onions aside.

5. Increase the heat to medium-high, add remaining butter and add the chard stems. Cook about 3-4 minutes. Add the chard leaves to the pan and cook until wilted, about 2-3 minutes. Season with salt and pepper.

6. Reduce heat to low; pour egg mixture into the skillet and add caramelized onions, salt and pepper and mix well to blend. Reduce heat to low and cook until the edges set, about 6-8 minutes. Once the bottom and edges set, place in the oven and bake until completely set through, about 4-5 minutes.

7. Remove from the oven and place a dish over the pan; flip onto the plate. Cut into wedges and serve.

Sources:

http://www.everynutrient.com

http://www.skinnytaste.com

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: