Veggie of the Month – Swiss Chard

SEASONALITY: May, June, July, August, September, October, and November. Also known as Swiss chard or rainbow chard, you can eat both the leaves and stems. You want crisp, perky, and glossy leaves, with firm and healthy stems.

STORAGE: Often sandy and in need of a good rinse, resist the temptation and don’t wash chard until ready to use. Keep it dry in a kitchen towel and out of the plastic bag, as moisture makes for slimy leaves. Use within three days.

PREPARATION: There are two camps of chard eaters — those who relish the stems and those who don’t understand the hype. I am among the stem-disenchanted. If you don’t want to waste the stems, cook them separately from the leaves, as they take longer to cook. Whatever you decide, you’ll need to remove the stems that travel to the top of the leaf. Using your hands or a paring knife, pull the leaf away from where it meets the stem on both sides, then rinse thoroughly.

COOKING METHODS: If you’ve never had the pleasure, chard has a more complex flavor profile than spinach: It’s earthier (probably because of its beet lineage) and sweeter, and despite the presence of oxalates, it doesn’t create that filmy feeling on your teeth that is characteristic of spinach, unless you eat it raw. Chard is great paired with legumes (particularly lentils) or grains. It works great in pilafs, mixed into soups and stews (anything brothy loves the addition of chard), as part of a frittata, or with pasta, from short penne to lasagna and ravioli. It can be steamed, roasted, stuffed, braised, and gratinéed.

TIPS FOR USE: Antioxidants, phytonutrients, vitamins, iron, fiber, folate, protein, and magnesium. What doesn’t Chard have going for it? It even contains tryptophan, the amino acid known as a natural relaxant and sleep aid that most people associate with Thanksgiving turkey.

One cup of cooked chard has more than three grams of protein and half our daily needs for Vitamin C, for only 35 calories. Those rainbow-colored stems and veins are the source of amazing phytonutrients that are being studied for anti-inflammatory, detoxifying, and disease-fighting benefits.

The caveat: Like spinach, chard has considerable amounts of oxalic acid, which can be minimized by cooking. Avoid if you are being treated for kidney or gall bladder conditions, and as always, check with your medical provider.

Swiss Chard & White Bean Artichoke Dip

Serving size: 8 servings

Ingredients:

• ¾ cup raw cashews
• 5 cloves garlic
• 3 tbsp. olive oil
• 8 oz. vegan cream cheese
• 4-6 tbsp. nutritional yeast
• 1 cup white beans, cooked
• Pinch of sea salt and black pepper, to taste
• 4 cups Swiss chard, stems removed, packed & chopped
• 1 14 oz. can artichoke hearts, drained & quartered
• ½ cup unsweetened plain almond milk
• 2 tbsp. vegan parmesan cheese, plus more for serving, optional

Instructions:

1. Cover cashews with boiling water and let sit for one hour.
2. Drain water, set aside, and preheat oven to 350°F.
3. In a small skillet, sauté garlic in 1 tablespoon olive oil until fragrant and lightly brown, about 1-2 minutes. Remove from heat and let cool.
4. In a food processor or blender, puree-soaked cashews, sautéed garlic, cream cheese, 2 tablespoons olive oil, and milk. Add 4 tablespoons nutritional yeast and ¼ teaspoon each salt and pepper. Blend well.
5. Taste puree and adjust seasonings, including nutritional yeast, as needed. Then set aside the puree.
6. In the skillet used earlier, sauté Swiss chard in olive oil until wilted. Season with salt and pepper and remove from heat.
7. Combine puree, Swiss chard, artichokes, and white beans and place in an oven-safe dish. Sprinkle with parmesan if desired.
8. Bake for 10-12 minutes or until bubbly. Serve with chips, bread, or vegetables.

Nutrition per serving: 219 calories, 17 g carbohydrates, 5 mg cholesterol, 12 g fat, 5 g fiber, 12 g protein, 677 mg sodium, 3 g sugar.

Recipe adapted from: minimalistbaker.com

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