Swiss Chard, (also known as silver beet) and beets are chenopods, a group which is either its own family Chenopodiaceae or a subfamily within the Amaranthaceae. Although the leaves of chard are eaten, it is in the same species as beetroot, which is grown primarily for its edible roots.
Swiss chard is the store-house of many phytonutrients that promote health and prevent disease.
Chard is very low in calories (19 kcal in 2 cups fresh, raw leaves) and fats, and is also an excellent source of the antioxidant vitamin-C.
Chard is an excellent vegetable source for vitamin-K; which has an established role in the treatment of patients suffering from Alzheimer’s disease.
It is rich source of omega-3 fatty acids; vitamin-A, and flavonoids. It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
It is a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Regular inclusion of chard in the diet has been found to prevent osteoporosis, iron-deficiency anemia, and vitamin-A deficiency; and believed to protect from cardiovascular diseases and colon and prostate cancers.
Rainbow Chard Salad with Beets and Feta
Place the sautéed beet greens on plates, mound with dressed baby greens, then top with shredded beets and feta cheese, sprinkle with the roasted pepitas et voila! Delicious salad with layers of texture and flavor. Any veggies may be used to recreate a seasonal version of this dish.
Sauteed Beet Greens
3 or 4 medium beets with tops
1 clove garlic sliced then smashed with kosher salt
Drizzle Olive oil
Rainbow Chard Baby Salad Greens
1 lb baby rainbow swiss chard baby salad greens
Evenly coat leaves with salad dressing, roasted pepitas and 4oz crumbled feta cheese
Grate beets on course side of box grater
Season with Salt/Pepper and toss in a little salad dressing
3T Apple Cider Vinegar
1t brown sugar
1t dijon mustard
1/4 C Olive Oil
Dissolve sugar in vinegar, add mustard, using stick blender or whisk incorporate oil until it emulsifies. Taste and adjust seasoning.
1 cup large raw pepitas
1 tsp. olive oil
1/2 tsp. ground coriander
3/4 tsp. kosher salt
1/2 tsp. dried dill (or any herbs on hand)
1/4 tsp. freshly ground black pepper
Oven at 325˚
Toss the seeds with the olive oil on a baking sheet large enough to hold them in a single layer. Spread in an even layer and roast the seeds in the oven, stirring once, for 10 minutes. Remove the pan from the oven and immediately toss the seeds with the coriander, salt, dill, pepper. Let cool for 10 minutes.