Nutrition Fun Facts: Swiss chard is an excellent source of minerals such as calcium, potassium, and magnesium! Together, these three minerals target the muscles to ensure proper maintenance, fluid retention, and contraction occurs. (2) Chard also has been linked to blood sugar regulation by helping regenerate cells in the pancreas (3).
Storage Tips: Do not wash Swiss chard prior to storing as it will cause it to deteriorate faster. Chard should be stored in a plastic bag in the crisper of the fridge where it will last for up to 5 days. (3)
Preparation Tips: Stalks and leaves can be consumed raw, baked, blanched, boiled, pickled, and sautéed. For a quick sauté, remove the leaves from the stems and chop into 1 inch strips. Stems take longer to cook and should be finely chopped and added to the pan when you add onions, garlic or root vegetables. Leaves will cook down quickly and can be added at any time to a sauté. Large leaves can be used in place of tortillas for a healthy veggie wrap. Chard is a great
• 6-7 large Swiss chard leaves
• 1 small head of orange cauliflower
• 1 and ½ TBS olive oil
• 3 cloves garlic, pressed or minced
• pinch of salt
• 1 sprig of fresh basil, leaves finely chopped
• 1 medium zucchini
• Sweet pepper (1 large or two small) thinly sliced
• 1 medium avocado, sliced
· Protein: marinated chicken, tofu or tempeh
· Dipping sauce: peanut sauce, thinned pesto, vinaigrette, goddess dressing, etc.
1. Chop off the stems of the swiss chard at the point where it meets the leaf.
2. Chop the cauliflower into small pieces and pulse them in a food processor until it looks like rice.
3. Place the olive oil in a sauté pan over medium-high heat. Once the pan is hot, add the garlic and let it fry for about a minute or two, or until the garlic starts to brown. Add the pulsed cauliflower rice and cook it for about 2-3 minutes. Add a pinch of salt and chopped basil to the cauliflower and stir.
4. Make zucchini ribbons with a vegetable peeler, by peeling
5. To assemble the wraps, place a large leaf flat down. Add sautéed cauliflower, zucchini noodles, red pepper, and avocado along the swiss chard stalk and optional protein and fold chard leaf to create a wrap.
*These wraps are best consumed when they are freshly made. Refrigerate any leftovers in an airtight container
recipe adapted from: Lisa Lin's Vegan Swiss Chard Wraps at Healthy Nibbles and Bits
2. “Minerals.” Nemours Children’s Health System. <http://kidshealth.org/kid/stay_healthy/food/minerals.html>
3. Stephens, James. “Swiss Chard-Beta vulgaris.” University of Florida IFAS Extension. < https://edis.ifas.ufl.edu/mv143>.
4. “Swiss Chard” Worlds Healthiest Foods: http://whfoods.com/genpage.php?tname=foodspice&dbid=16