Swiss Chard

Swiss Chard 

By: Marie Morud

Have you ever heard of crab beet?  What about mangolds?  Perpetual spinach?  Along with silverbeet, bright lights, seakale beet, chard, spinach beet, Roman kale, and strawberry spinach, Swiss chard has more nicknames than just about any other vegetable!

Swiss Chard is a leafy green vegetable native to southern Europe, particularly the seacoasts of Spain and Portugal.  Known for its brightly colored stems of yellow, pink, red, and purple, a mixed bunch of chard is known as rainbow chard.  Other leafy greens include collards, mustard greens, kale, broccoli rabe, spinach, water spinach, bok choy, arugula, beet greens, dandelion greens, ong choy spinach, amaranth, lamb’s quarters, endive, purslane, radicchio, salad savoy leaf, sorrel, upland cress, and watercress.  Leafy greens are a category of vegetables that are harvested for their edible leaves, which contain many nutrients. Leafy greens have a wide variety of textures and tastes.  Chard is a close relative of the beet, but is harvested for its leaves and stems rather than the edible root of beets.  It provides a more subtle combination of the sweet, earthy flavor of beets, mixed with a touch of bitterness similar to spinach.  Swiss chard is a member of the goosefoot family, as its leaves resemble a goose’s foot.

Swiss chard can grow just about anywhere in the continental United States, as it is adaptable to a variety of climates.  The leaves can be harvested when young and tender, or left until they are larger but the stems will be tougher.  The plant will continually grow more leaves after you harvest from it.  If purchasing fresh, look for leaves that are crisp and a deep green color.  Store unwashed leaves in the refrigerator for 2-3 days.

Swiss chard is packed with an abundance of vitamins and minerals, including vitamins A, C, and K, magnesium, copper, and manganese.  All of these together will help regulate blood sugar levels, improve digestion, give you energy, boost the immune system, support eye and skin health, combat inflammation, and increase bone strength.

Enjoy this recipe for Swiss Chard Quesadillas - Healthy Harvest of North Iowa the next time you have some Swiss chard on hand!  Cheesy and delicious, this recipe works well with not only Swiss chard, but kale, spinach, mustard greens, or beet greens. Bonus: this recipe uses the Swiss chard stems as well as the leaves, so those colorful stems aren't going to waste. Eat these for breakfast, lunch, or dinner!

Swiss Chard Quesadillas

Ingredients

·        3 tbsp olive oil divided

·        ½ onions* minced

·        1 bunch swiss chard* about ½ lb

·        ½ tsp salt

·        ½ tsp red pepper flakes

·        2 cloves garlic* minced

·        ½ cup feta cheese crumbled

·        4 oz white cheddar cheese, shredded

·        6 small tortillas

Instructions

1.     Heat 1 tbsp oil in a skillet over medium heat. Cook onion until softened, about 3-5 minutes.

2.     Chop Swiss chard into 1-inch strips, including stems. Add greens and stems to the pan and sprinkle with salt, red pepper flakes, and minced garlic. Cook, stirring frequently, until greens are tender, about 10-15 minutes. Remove pan from heat, and stir in crumbled feta.

3.     Heat 2 tbsp oil in a large skillet or griddle over high heat. Cook tortillas on 1 side until soft and golden, about 2-3 minutes.

4.     Flip the tortillas, and spoon in 2-3 tbsp of the chard filling onto one half. Sprinkle cheddar cheese on top. Fold in half with a spatula.

5.     Cook until the tortilla turns brown on 1 side, about 2-3 minutes. Flip, and cook until the other side is golden brown and the cheese melts.