Vim & Vigor - Summer 2019 - GMC - 46

IN THE MARKET BY LEXI DWYER

THREE WAYS WITH

SWISS CHARD
These curly, elegant leaves are a great swap for
spinach and will liven up basic recipes

46

SU M M ER 2019

1 SAUTÉ IT

Wash leaves, trim the stems and remove center ribs (they can be saved for pickling, see below).
Create ribbons by stacking three or four leaves, rolling them together lengthwise and slicing crosswise
(think sushi-roll style) into half-inch pieces. Sauté
the ribbons in olive oil over medium heat until just
wilted, about 5 minutes. The key is not to overcook
(watch for browning), which can lead to bitterness.

2 MAKE DIP

Remove stems and ribs from four large chard
leaves. Blanch leaves by plunging them into boiling
water for 2 minutes, then transferring them to a
bowl of ice water. Dry well with paper towels and
chop finely. Add chopped chard to Greek yogurt
(1 to 1½ cups, depending on your preferences) and
season to taste with lemon juice, mint, dill or grated
Parmesan cheese.

3 PICKLE THE STEMS

Toss 1 cup of chopped chard ribs and stems
with salt and set aside. Bring ½ cup of white vinegar and 3 tablespoons of sugar to a boil in a small
saucepan. Stir until sugar dissolves and allow mixture to cool. Combine stems and brine in a canning
jar, cover and refrigerate for two days. To vary
the flavor, try rice vinegar, white wine vinegar or a
combination of the two. The final product is even
prettier when you've got stalk pieces in a few
colors-search Pinterest for inspiration.

PHOTO BY GETTY IMAGES

In the world of leafy greens, kale
gets all the buzz, while spinach
and lettuce are the comfortable
choices you've been eating your entire life.
So where does that leave Swiss chard? The
answer should be: inside your shopping cart
next time you visit the produce aisle.
"Chard is a superfood in the sense that it's
well-rounded, contains antioxidants and is an
excellent source of vitamins K, A and C, as
well as a good source of magnesium, potassium, iron and fiber," says Kristen Gradney,
RDN, a spokeswoman for the Academy of
Nutrition and Dietetics.
As with other leafy greens, Swiss chard
offers lots of benefits, including boosting
blood health (vitamin K), supporting good
vision (vitamin A), regulating blood pressure
(potassium) and improving digestive issues
(fiber).
When it comes to cooking, chard is flexible:
Although it has a distinctive flavor, it's also
adaptable enough to accommodate pine nuts
and raisins, popular in Spain, or onion and
coriander, common in Morocco.
"Any place you'd use spinach, whether
it's salad, a sauté or a dip, you can swap in
chard," Gradney says. "Leafy greens are so
important, but we tend to just eat the same
ones. Especially for kids, the more often you
change up what you're eating, the more your
taste buds will be open to new flavors." Here
are three ways to expand your palate using
Swiss chard:



Vim & Vigor - Summer 2019 - GMC

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