"The secret to vegetables is simply understanding how to prepare them. The less you do, the better they taste. Keeping recipes simple retains the natural delectable flavor of the vegetable and its nutritional benefits."—Daniel Leung, Educational Specialist, Culinary Institute of the Pacific at Kapi'olani Community College.
If vegetables earned grades, Swiss chard would be the veggie valedictorian. Not only is this leafy green a tasty and colorful addition to any meal, it is a powerful anti-cancer food thanks to its combination of traditional nutrients, phytochemicals, chlorophyll, vitamins, minerals and soluble fiber. Best of all, Swiss chard can be found fresh and local in our islands 365 days a year.
Swiss chard tops the charts for its wealth of vitamins C, E, and K, carotenes, chlorophyll and fiber. It is also an excellent source of several minerals and nutrients including potassium, magnesium, iron, manganese, vitamin B6, protein, calcium, thiamine, selenium, zinc, niacin, and folic acid. The generous amount of vitamin K that is contained in chard is especially beneficial in the maintenance of bone health.
You can pick up chard and its leafy green brothers at your local farmers market or for a few dollars and a minimal amount of care, you can harvest your own. An easy plant to grow, chard can handle a range of soils and temperatures and can be planted any time of the year. A single planting can be harvested for 4-6 months by simply picking from the outer leaves. Using this method, the plant will replace your chard stock as quickly as you eat it.
SautÈed Rainbow Swiss Chard
2 pounds of chard, cleaned and coarsely chopped
3 tablespoons olive oil
2 cloves of garlic, minced
Salt and freshly ground pepper to taste
Fresh lemon juice
Method
Instead of using a colander and running water over the leaves, the best
way to remove debris from leafy greens is to soak them in plenty of water.
Place the leaves in a large bowl or sink filled with cold water. Agitate
the leaves one by one, and then remove leaves by hand.
After washing, remove the stems (do not throw away) and chop the chard into 1- to 2-inch pieces. Set aside. Heat a skillet over medium-high heat; add the olive oil and chopped stems. SautÈ for five minutes. Add the garlic and sautÈ for an additional 15 seconds. Next, add the wet chard, one handful at a time, stirring after each addition. After all the leaves have been added, cover the pan with a tight-fitting lid. Allow the leaves to cook for about five minutes. Remove the lid and continue cooking over high heat until all the liquid has evaporated, about 2 to 3 minutes. Season with salt and pepper to taste. Serve immediately with a splash of fresh lemon juice. Serves four.
Try This
For an added crunch, add 2 tablespoons of pine nuts at the same time that
you add the garlic.