Swiss Chard is as versatile as spinach and is a power food!! Jam packed full of vitamin K, swiss chard nutrition can help with blood clotting and also help to prevent postmenopausal bone loss. Vitamin K can also help protect against liver and prostate cancer. Swiss chard is a very good source of lutein and zeaxanthin which helps to protect the bodies' cells from free radical damage and can also plays a part in eye health. Swiss chard also provides a good source of beta carotene which protects the bodies' cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to function properly. Swiss chard is high in vitamin A which plays a part in eye health and also helps to fight off viral infections. One cup of swiss chard contains around 7 calories...so why not enjoy some today???
SWISS CHARD & SALAMI FRITTATA - Tamara Stimpson
Ingredients:
6 large free range eggs
3 tbsp Parmesan Reggiano, divided
1/4 tsp coarse Kosher salt
1/4 tsp freshly ground black pepper
3 tbsp extra virgin olive oil
4 green onions, finely diced
1 bunch Swiss chard, centre ribs and leaves separated, both chopped
2 ozs of thinly sliced Genoa salami cut into 1/2" pieces
1 garlic clove, minced
- Whisk all the eggs, 1 1/2 tbsp cheese, 1/4 tsp salt, 1/4 tsp pepper, in a large bowl. Set aside.
- Heat olive oil in a medium nonstick, boilerproof skillet, over medium heat.
- Add onions and chopped chard ribs, saute until tender. Approx. 6 to 8 mins.
- Add Swiss chard leaves and toss until it begins to wilt.
- Sprinkle with salt and pepper. If any liquid pools in the skillet, just saute until it evaporates.
- Increase heat to medium high and add salami and garlic. Stir for 1 minute before adding egg mixture.
- Stir to distribute evenly and reduce heat to medium-low before covering with a lid and letting frittata cook until eggs are almost set, but moist in the centre (approx. 4 mins)
- Sprinkle with remaining 1 1/2 tbsp cheese and transfer frittata to broiler and cook just until set in the centre and beginning to lightly brown on edges.
- Remove from oven and using a silicone spatula, loosen the frittata around the edges and slide onto a platter.
- Serve warm or at room temperature!
SAUTEED ZUCCHINI WITH TOMATOES AND SWISS CHARD - Mandy Suli
Although this recipe calls for Swiss chard, Mandy assures us it is just as flavourful with any bitter green such as beet greens!
Ingredients:
1 zucchini, cut into 1/4" strips lengthwise
1 bunch of Swiss chard, washed and coarsely chopped
1/2 pint basket of cherry tomatoes
Olive oil
1 tbsp balsamic vinegar
Freshly ground black pepper, to taste
- Heat the oil in a large skillet. Add zucchini and saute 3 to 4 minutes.
- Add Swiss chard and tomatoes and toss with balsamic vinegar and pepper.
- Saute until the Swiss chard wilts and the stems are soft.
SWISS CHARD WITH MUSHROOMS
This is a perfect side to braised meats!!
Ingredients:
2 bunches of Swiss chard
1 sweet red bell pepper
2 tbsp extra virgin olive oil
1 1/2 cups coarsely chopped mushrooms
2 cloves garlic, minced
3/4 tsp salt
- Remove stems from Swiss chard. Thinly slice stems and shred leaves; place in separate bowls. Seed core and thinly slice red pepper.
- In a large shallow Dutch oven, heat oil over medium-high heat; saute mushrooms, garlic, salt, Swiss chard stems and red pepper until no liquid remains, about 7 minutes.
- Add Swiss chard leaves; cover and cook until wilted, 3 minutes.
SAUTEED SWISS CHARD WITH PARMESAN CHEESE - Amy & Erik Rasmusson
Ingredients:
2 tbsp butter
2 tbsp olive oil
1 tbsp minced garlic
1/2 small red onion, diced
1 bunch Swiss chard, stems and centre ribs removed and chopped, leave coarsely chopped (separate)
1/2 cup dry white wine
1 tbsp fresh lemon juice, or to taste
2 tbsp freshly grated Paremsan cheese
Salt to taste (optional)
- Heat olive oil and melt butter together in a large skillet over medium-high heat. Stir in the garlic and onion and sautee for approximately 30 seconds (until fragrant)
- Add the chard stems and the white wine. Simmer until the stems begin to soften (approx 5 minutes)
- Stir in the chard leaves and cook until wilted. Add lemon juice and Parmesan cheese, season to taste with salt if needed.
266 Ashworth Road . Zephyr, ON . L0E 1T0 905.830.4521 steve-lisacooper@coopersfarm.ca
