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Green Food Energy: Swiss Chard (Beta vulgaris var. cicla)

By Gwen Nyhus Stewart

Related to healing on an emotional, mental, physical, and spiritual level, the colour green symbolizes new life, regeneration, and growth. It is the primary healing colour and associated with a harmonizing effect. It is considered to be the colour of concentration and is used in colour therapy for the naturopathic treatment of bronchitis, swellings, inflammations of the joints, cysts, eye diseases, and diabetes. Green is associated with the heart and is thought to be beneficial for the prevention of heart disease and high blood pressure.

Green foods are packed with nutrients, including chorophyll that stimulates red blood cell production, minimizes the effects of pollution, helps the body obtain more oxygen, helps prevent internal and external infections, and helps to neutralize and deactivate carcinogens. Beta-carotene, which converts into vitamin A, is also present in green foods.

See Green Coloured Foods in the Plants, Food Colours, & Recipes section of this web site for additional information about the healing properties of green, phytonutrients, and recipes.

(See The Healing Garden: A Place Of Peace Chapter 7, Colour and Healing Energy, page 63 for more information about what the colour green means and Chapter 8, Colour Energy, Plants, and Recipes pages 78 – 80 for information about using green in the garden and recipes.)

Swiss Chard (Beta vulgaris var. cicla)

Scientifically named in the 19^th century by the Swiss botanist Koch, Swiss chard originated in the Mediterranean region where the Greek philosopher, Aristotle wrote about chard in the 4^th century B.C. Long known to the Arab world, chard’s history has been traced back to the hanging gardens of ancient Babylon. The Greeks ate chard roots with beans, mustard, and lentils. The Greeks, and later the Romans, honoured chard for its medicinal properties. Chard was introduced to central and northern Europe by the Romans and spread to the Far East in the Middle Ages and to China by the 17^th century.

Swiss chard is a relative of the beet and mainly grown for its white, fleshy chard, and greens that are similar to spinach. It has broad red or white edible stalks that are cooked separately from the leaves. Chard is especially popular in Provence and Nice where the leaves are often prepared in a dish of Arabic origin with pine nuts and raisins. Chard was once exclusively grown in the south of France to be eaten only at Christmas. It is now widely grown in the United States, Italy, France, Holland, Spain, and Switzerland.

Swiss chard grows easily in the garden. To speed up germination, soak seeds in warm water for 15 minutes. Chard can be started indoors early in spring for an early crop or directly seeded into the garden. Good companion plants to grow alongside chard are all beans, except runners, any of the cabbage family, onions, and lettuce. Herbs that are also good companion plants include sage, thyme, mint, dill, hyssop, rosemary, and garlic.

Early baby chard can be sautéed whole and as it becomes larger, leaves can be cooked alone, combined with other vegetables, or substituted in recipes using other greens. The stems, or ribs, can also be cooked as is or used as a cooked asparagus or celery substitute. Chard can be sautéed, steamed, stuffed, used in soups, omelettes, or stir-fries. Chard has the bitterness of beet greens and the slightly salty flavor of spinach leaves. Swiss chard will tolerate severe chilling temperatures and as the weather cools, the leaves are their tastiest.

This vegetable is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. Swiss chard is also a very good source of copper, calcium, vitamin B2, vitamin B6, protein, phosphorous, vitamin B1, zinc, folate, biotin, niacin, and pantothenic acid. Low in calories, Swiss chard is an ideal vegetable for those watching their weight.

How to Buy

Swiss chard is available throughout the year in most supermarkets. The best and greatest abundance is during their season, from June through August. Choose Swiss chard with bright green, shiny leaves without marks or blemishes. The chard should be white and crisp.

How To Store

Refrigerate, unwashed chard in a perforated plastic bag for 3 – 5 days. Once cooked, their shelf life in the refrigerator is minimal as the leaves and ribs become soggy. Chard leaves can be frozen and stored up to six months in the freezer.

Cooking Hints

Ø Swiss chard is used in Nice in first courses, gratins, omelettes, and dessert tarts with apples

and pine nuts.

Ø Add shredded greens to Chinese-style fried rice a couple of minutes before cooking is

finished.

Ø In southern France, chard greens are used in pies or as a filling for ravioli.

Ø Cook chard ribs as you would Asparagus and serve with melted butter or sauce.

Ø Use chard greens as a bed upon which to serve poached chicken, grilled fish, or main dish

salads.

Ø Cut greens in strips, saute in olive oil with strips of ham and sun-dried tomatoes, for an

Italian touch.

Ø Shred chard greens and add to soups.

Recipes

Steamed Swiss Chard

Wash chard leaves thoroughly in cold water. Slice ribs and leaves into1 inch (2.5 cm) pieces. Place ribs in steamer pot or pot with a steamer basket and steam for 10 – 12 minutes. Leaves can be added after 6 minutes.

Serve with a pat of butter, 2 – 3 drops of red wine vinegar, sea salt, and freshly ground black pepper to taste.

Sautéed Swiss Chard

Wash Swiss chard, pat dry, and slice ribs and leaves finely. Mince 1 garlic clove. In a sauté pan, heat equal quantities of olive oil and butter. Stir in minced garlic and raw chard ribs. Toss until coated with oil and butter. When the ribs are soft, add finely sliced leaves. Cover pan, lower heat, and cook for 3 – 4 minutes until both are cooked perfectly tender. Uncover pan, and raise heat to evaporate moisture. Season to taste before serving.

Blanched Swiss Chard

Wash Swiss chard and cut into 1 – 2 inch (2.5 – 5 cm) pieces. Cook until tender in a large pot of boiling salted water. Before serving, drain, and season to taste.

Stuffed Greens

You can stuff chard leaves the same as you would cabbage. In a large pan or bowl, put large, perfect chard leaves from which you have trimmed the back ribs. Salt, pour boiling water over, cover, and steep for 5 minutes. Drain; pat dry. Fill with cooked stuffing, and roll the leaves around the stuffing, tucking in the leaf edges as you roll. Continue to cook the same as you would cabbage rolls.

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