Hmong American Farmers Association

Growing community wealth since 2011

Swiss Chard

Beta vulgaris, Cicla Group

Swiss chard is closely related to beets. Like its cousin, it consists of two edible parts: its meaty dark-green leaves, which are reminiscent of sturdy spinach, and its large, flat, celery-like stems or ribs, which can be cooked and served like asparagus. Young chard leaves are tender enough to eat raw, or they can be briefly steamed or blanched and used in most preparations that call for spinach. Rich, earthy, slightly salty, and yet bitter, chard makes a delicious, nutritious addition to soups, salads, quiches, and stir-fries.

You may see several varieties in your CSA box or the farmers market: a green Swiss chard with white stems; a variety with red stems called Ruby Red; and Bright Lights, whose brilliantly colored stems glow in shades of orange, red, and yellow (sometimes informally called rainbow chard). The stems of white chard are better for eating than the colored ones, which can be quite stringy.

History

Paradoxically, Swiss chard does not have much to do with Switzerland; it is actually native to Sicily, Italy. The ancient Romans, Greeks, and Arabs ate chard and its beety cousins, but it was a Swiss botanist by the name of W. D. J. Koch who classified the plant in the 1800s; thus, the name of his homeland became part of the plant’s common name.

Nutrition

Chard is one of nature’s nutritional powerhouses—it’s an outstanding source of vitamins A, C, and K, as well as magnesium, potassium, iron, copper, and dietary fiber, all for only 35 calories per cup. Research studies have found that its phytonutrients, particularly anthocyanins and carot- enoids, may significantly reduce one’s risk of colon cancer.

Season

Commercially, Swiss chard is widely grown and available year-round. But its peak season at farmers markets and CSAs is during the summer months, from June to August.

Selection

Chard should be fresh, crisp, and unwilted. Avoid stems with cracked or brown ribs or leaves that are yellowing or drooping. For eating raw, choose chard with the smallest, tenderest greens. Larger leaves will be somewhat tougher and should be cooked.

Storage

Refrigerate unwashed chard in a perforated plastic bag in the vegetable crisper, where it will keep for several days.

Trimming and Cleaning

Chard’s large, rumpled leaves make great hiding spots for dirt and resting insects, so a thorough wash in a sink or large bowl of water is a must. Grasp the stems and vigorously swish the leaves in the water several times. Grit will sink to the bottom, and a little extra help from fingers may be in order for the deeper crevices. The stems, which often harbor sand, can be scrubbed lightly with a soft vegetable brush.

Steaming and Boiling

The stems take longer to cook than the leaves, so trim and cook them separately. Colored chard stalks lose much of their color when boiled or steamed, so avoid overcooking them. To steam chard, either use a steamer or place freshly washed greens in a saucepan, cover tightly, and steam, using just the water clinging to them, for about 5 minutes. Stems will take a little longer, 7 to 8 minutes, depending on their size. Whole chard leaves can also be boiled for 5 to 7 minutes, depending on their size and condition, but take care to check frequently for signs of overcooking and too much loss of color in the ribs. Or slice chard leaves into 1-inch strips and stems into 1⁄2-inch pieces and boil for 3 minutes.

Stir-Frying and Sautéing

Chard responds well to being cooked briefly over high heat. Add freshly washed (but not dried), shredded chard leaves by the handful to the pan, stir, cover tightly, and cook for 5 to 8 minutes, or until they are wilted but still bright green. Chard stems, cut into 1-inch pieces, will take longer, 7 to 10 minutes, but their time varies, depending on their size and thick- ness. To avoid an extra step, start by cooking the stem pieces for a few minutes, then add the leaves to the same pan and finish them together.

Braising

Chard stems are delicious when braised in broth or other flavored cook- ing liquid for 20 to 25 minutes; the leaves can be added during the last 10 minutes of cooking time.

Microwaving

Wash and rinse, but do not dry. The water that clings to the leaves is enough moisture for them to cook in. Place sliced, freshly washed, shred- ded chard leaves in a microwave-safe dish, cover, and cook on high power for about 5 minutes. Stems cut into 1-inch pieces require a little longer time, about 8 minutes, but this will vary, depending on their size and the microwave’s wattage. Check the stems frequently and remember that they will continue to cook while they are standing.

Blanching and Freezing

Unlike many greens, chard leaves do freeze acceptably well (but not the stems, which will turn soggy). To prepare the leaves, trim them away from the stems and blanch in boiling water for 2 minutes, then plunge them into ice water for 2 minutes to stop the cooking process. Drain and squeeze excess water out of the leaves. Then place in zipper-lock freezer
or vacuum food sealer-type bags, or freezer containers. Squeeze out any excess air and leave 1⁄2 inch of headspace (unless you are using the vacuum sealing method). Frozen chard can keep for up to 1 year at 0°F.

Equivalents, Measures, and Servings

  • 1 pound = about 1⁄2 pound ribs and 1⁄2 pound leaves = 2 cups cooked
  • 1 pound whole chard = 2 to 3 servings
  • 1 pound leaves = 2 to 3 servings
  • 1 pound ribs = 3 to 4 servings

Complementary Herbs, Seasonings, and Foods

Bacon, basil, beef, butter, cheese (Gruyère, Parmesan), cilantro, cream, cumin, duck, eggs, garbanzos (chickpeas), garlic, ham, lamb, lemons, lentils, nutmeg, olive oil, onions, pasta, peppers, pine nuts, pork, pota- toes, prosciutto, quinoa, raisins, red wine vinegar, rice, saffron, sesame, tahini, thyme, tomatoes, turkey, walnuts, white beans.

Serving Suggestions

  • Very young leaves can be eaten raw in salads, or used like lettuce in sand- wiches. Try a BCT (bacon-chard-tomato sandwich).
  • If you love the taste of southern-style greens but don’t have nearly enough time to leisurely boil greens for hours, do a quicker version with chard. Boil it for 1 hour with a ham hock, some salt pork, or several strips of ba- con (or even liquid smoke flavoring), along with a little vinegar, hot pepper sauce, salt, and sugar.
  • Roasting the stems caramelizes them; drizzle with olive oil, garlic, salt, and pepper and roast for 20 minutes at 400°F.
  • Boil chard leaves and stems separately and pat dry. Add diced bacon, pan- cetta, or prosciutto, and reheat.
  • Wrap the big leaves around small fish for steaming or roasting on the grill.
  • Use the finely shredded leaves as a substitute for lettuce in tacos or fajitas.
  • Prepare lightly steamed chard with a hot bacon dressing, as you would wilt- ed spinach.
  • The robust, substantial leaves of chard complement equally robust meats— duck, ham, pork, pot roast, and lamb.

Wrap lightly steamed chard leaves around your favorite vegetable or grain salad and roll into individual packages, like grape leaves in dolmas. Bake in a medium-hot oven and enjoy this nutrient-superstar alternative to stuffed cabbage.

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Chard with Raisins and Almonds

Serves 4 to 6

Source Note: This recipe uses the colorful “rainbow chard” with its red, yellow, and orange stems. This is a wonderful dish for kids, who love its sweetness and bright colors.

1⁄4 cup slivered almonds
2 pounds rainbow chard (or use red-stemmed chard) 1⁄2 cup water
1⁄2 cup apple juice
1⁄2 cup raisins
2 tablespoons butter

  1. In a pan or using your oven broiler, toast the almonds.
  2. Wash the chard, but do not dry it. Cut the leaves away from the stems, stack several of them in a neat pile, and roll the leaves up like a cigar. Slice crosswise to shred the leaves. Then cut the stems into 1⁄2-inch pieces.
  3. In a large pan, cook the chard stems in the water for about 4 min- utes; add the leaves and cook until they turn tender, 5 to 8 minutes. Stir in the apple juice and raisins, heating them thoroughly.

Top the chard with the butter and almonds, and toss lightly. Serve at once.

— Ruth Charles, Featherstone Farm CSA member

Cooking Tip

The oxalic acid in chard will react with aluminum and iron cookware, staining the greens a dark color and lending a metallic taste.

Marinated Tofu with Mizuna or Swiss Chard

Serves 2

Source Note: This savory vegan dish calls for marinating the tofu a few hours ahead. It can be served over white or brown rice, or with any type of noodles.

1⁄2 pound firm tofu
1 tablespoon balsamic vinegar 2 tablespoons olive oil
2 teaspoons sesame seed oil
2 tablespoons minced garlic chives (or substitute regular chives)
2 teaspoons minced or grated fresh ginger
Pinch of red pepper flakes
11⁄2 tablespoons tamari sauce or Bragg Liquid Aminos

1 medium bunch mizuna or Swiss chard, washed, stems removed, leaves torn into pieces
1 tablespoon sesame seeds

  1. Drain the tofu and cut it into cubes.
  2. In a medium bowl, mix all of the marinade ingredients.
  3. Set the tofu cubes in the marinade, toss gently, and marinate for at least 2 hours at room temperature, turning the cubes over occasionally.
  4. Setting aside the tofu, pour the marinade into a skillet on medium heat; simmer 1 to 2 minutes, until reduced by about half.
  5. Add the mizuna or Swiss chard and cover the pan. Continue sim- mering, stirring occasionally, until the greens wilt.
  6. Add the tofu back in, sprinkle with the sesame seeds, stir to com- bine, and heat through. Serve immediately.

Cooking Note: You may substitute soy sauce for the tamari sauce; they have a similar flavor and are both vegan friendly. However, soy sauce is usually derived from both wheat and soy, so if you are sensi- tive to wheat products or gluten, choose the tamari sauce.

— Adapted from Seabreeze Organic Farm, San Diego, California

From Bounty from the Box: The CSA Farm Cookbook, by Mi Ae Lipe