Good Health Tips:Let’s Get to Know Swiss Chard…

The Juicy Crones tend to buck trends.  I for one prefer Swiss Chard to the newly popular kale.  Below are some facts for gardening and cooking it.  Enjoy…


The Queen Cronista…

Swiss Chard Facts

Chard is a veggie super-hero! It offers a powerful punch of vitamins and a variety of preparation options–from salads to cooked dishes. And chard makes a terrific stand-in for asparagus or spinach.

Five Reasons You Should Grow Chard
1. Chard produces in less-than-ideal soil and shade.
2. It resists most plant diseases, and insect infestations are fairly rare. (Though watch for deer in fall.)
3. Chard requires little care–just water regularly, and cut and discard any leaves that wilt or turn brown before you can harvest them.
4. Long after your asparagus, spinach, and other greens close up shop for the season, Swiss chard keeps on giving, right up to the first hard frost. A four- to six-foot row of plants spaced eight to ten inches apart will keep a family in the green all season.
5. It’s pretty! Those bright stalks and shiny ribbed leaves look right at home in a flower border.

How to Grow Chard
Chard is super-easy to grow, making it an ideal choice for beginning gardeners–it thrives even in poor soil.

Start seedlings indoors and transplant, or start from seed outdoors just before the last frost.

You can begin harvesting as soon as the leaves grow large enough to use–young plants provide the most flavor.

Don’t worry about cutting them to about an inch above the soil or cutting stalks from the outside. These plants replenish for re-harvest again and again through the fall, and the leaves get tastier as the weather gets cooler.

Contact your local garden center or horticulture extension office to find out what grows best in your own backyard.

Chard: Chock-full of Nutrition
A one-cup serving of boiled Swiss chard contains a mere 35 calories, yet provides:

Vitamin K–More than 600 percent of the recommended daily value. Important in blood clotting.

Vitamin A–More than 100 percent of the recommended daily value. Important in visual health.

Vitamin C–42 percent of the recommended daily value. Helps the immune system; protects cells against damage.

Magnesium–47 percent of the recommended daily value. Helps bone health; important in muscle function.

Potassium–20 percent of the recommended daily value. Helps maintain normal blood pressure levels; aids heart function.

Iron–50 percent of the recommended daily value. Helps prevent anemia; can boost energy; carries oxygen in the blood.

Vitamin E–22 percent of the recommended daily value. Acts as an antioxidant; helps protect cells against damage.

Dietary fiber–14 percent of the recommended daily value. Can reduce high cholesterol levels; promotes intestinal health.

Main Dishes

Swiss Chard with Garbanzo Beans and Fresh Tomatoes

Quinoa Chard Pilaf

Mediterranean Pasta with Greens

Spinach and Red Chard Quiche

Salmon and Swiss Chard Quiche

Sauteed Swiss Chard with Parmesan Cheese

Italian-Style Swiss Chard

Red Chard and Caramelized Onions

Smart Tips!

Store unwashed chard in a plastic bag in the fridge; it will keep for several days.

With a cold frame, you can usually harvest fresh chard through December–and avoid skyrocketing lettuce prices

Did You Know?

Swiss chard is a member of the beet family–it just doesn’t have a bulb.

Swiss chard isn’t native to Switzerland, but to the Mediterranean region.

Chard is also considered a good source of copper, calcium, vitamin B2, and Vitamin B6.

Savory Swiss Chard with Portobellos


  • 2 Tablespoons Olive Oil
  • 1 Teaspoon Crushed Red Pepper
  • 1 Clove Garlic, Crushed And Chopped
  • 1 (8 Ounce) Package Portobello Mushrooms, Stemmed And Cut Into 1/2-Inch Wide By 2-Inch Long Pieces
  • 1 Leek, Chopped
  • 1 Cup Chicken Broth
  • 1 Bunch Swiss Chard, Trimmed And Chopped
  • 2 Cups Grated Parmesan Cheese


  1. Heat the olive oil in a large pot over medium-high heat. Stir in the red pepper, garlic, and portobello mushrooms. Cook and stir until the mushroom has softened and begun to release its liquid, 3 to 5 minutes. Stir in the leek, and continue cooking until the leek has softened, about 5 minutes.
  2. Stir in the chicken broth and Swiss chard. Bring to a boil, then reduce heat to medium-low. Cover, and simmer until the chard leaves have wilted, about 10 minutes. Remove the lid, and continue cooking until the chard is tender and most of the liquid has evaporated, about 5 minutes. Sprinkle with the Parmesan cheese; let stand until melted.

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