What is chard?
Chard is a leafy green vegetable that’s part of theChenopodiaceae family(a subfamily of theAmaranthaceaeplant family, but in layman’s terms, the beet family). Its large and crinkly leaves are attached to a thick, crunchy, fibrous stem.
You may also find chard under different names: chard, stem chard, silverbeet, spinach beet, leaf beet, white beet and seakale beet, to name a few. You can find chard as a common ingredient in Mediterranean cuisine, but it also has gained popularity across Europe and in North America.
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What are the different types of chard?
When is chard in season?
With its colorful stalks, chard may catch your eye during the summer months, but you may also find it available between late March and late fall. Chard may also be available all year round in your local grocery store, depending on where you live. The plants can grow in excess of2 feet tall, and the bundles in the grocery store may measure more than a foot from stem-base to leaf-tip, with the leaves alone taking up more than 6 inches of the length.
When choosing these vegetables, look for bright, vibrant, blemish-free leaves without withered edges, discoloration or brown spots.
What does chard taste like?
On the other hand, the stalk has a different profile. It may remind you of the texture of celery and the flavor of earthier beets. Since the flavors differ between the leaves and the stalk, you may want to remove the leaves from the stem and cook them separately. This stalk is also thicker than the leaves and so will take longer to cook. Nevertheless, all varieties may be easily used inrecipes that call for greens.
What are the health benefits of chard?
Chard is a low-calorie vegetable, providing just about 7 calories for every cup,uncooked. Cooking chard makes it more dense, offering3 grams fiber per cupof cooked greens. Chard also has plenty of essentialnutrientsproviding a range of health benefits.
Whencooked, chard is a good source ofiron, an important nutrient for making hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Additionally, one chard leaf contains nearlyfour timesyour daily requirement of vitamin K, an essential nutrient for blood clotting.
Chard is also rich invitamin A, a fat-soluble vitamin that supports healthy vision, the immune system and overall growth and development. Vitamin A is not the only nutrient in chard that supports eye health.Lutein, a pigment found in vegetables and fruits that gives them their deep green, yellow and orange hues, is present inhigh concentrationsin the leafy green. Research has associated it with a decreased risk of age-related macular degeneration.
Like many leafy greens, chard is a good source ofpotassium. This mineral is highly concentrated in the chard’sstem. Potassium plays an important role in supporting healthy heart, kidney and muscle function. A diet that ishigh in potassiummay also be linked to lower blood pressure and risk of heart disease.
You can also findmagnesiumin chard: it’s a vital mineral that plays a role in blood sugar control and blood pressure regulation, which can help keep your heart healthy and lower your risk of developing diabetes.
Like other dark leafy greens, chard boasts an abundance ofantioxidants, which are compounds in foods like plants that may offer health benefits. Chard’s deep lush green pigment comes from the compoundsapigeninandbetalains, which have antimicrobial andanti-inflammatoryproperties.
How to use chard
Mature leaves are tougher in texture and best for sautéed and braised dishes, but they are also perfect forsoups, pastas, stews, egg dishes, quiches, casseroles,tortillasand frittatas.
Like the mature leaves, the chard stems are also ideal for sautéing or stir-frying. (Learn more abouthow to cook chard.)
Bottom line
If you want to shake up your typical eating routine, try swapping kale and spinach for chard. When you eat chard, you get to enjoy both the leafy greens and sturdier stalks that offer a delicious combination of flavor and texture. Plus, their colorful leaves and stems come in a variety of striking colors that everyone around your table will love. Browse our collection ofchard recipesfor meal inspiration.
5 Reasons to Love Dark Leafy Greens
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