Have you ever heard of Swiss Chard? It’s a leafy green that’s actually a member of the beet family- it just doesn’t have a swollen root. It does have a similar earthy flavor though. My favorite aspect of Swiss Chard is the colorful stalks that can be white, pink, gold, orange, or red depending on the cultivar. While I am not the best gardener, I think these would make a great addition to an edible garden. They can be sown directly into the garden in spring or late summer and take 40-45 days to reach maturity. Leaves are harvested individually.

The culinary uses of Swiss chard are similar to spinach. Younger leaves are typically eaten raw in salads and more mature leaves can be chopped and cooked in sautés, soups, stews, and sauces. It is a good source of vitamins C, K, and A. Look for full leaves that are bright in color- avoiding yellow or wilted leaves. Smaller leaves tend to be sweeter, and larger leaves are chewier. Once harvested, store unwashed in a plastic bag in the refrigerator for 2-3 days or freeze or dry for longer term storage. Rinse chard thoroughly when ready to use. Chard can be eaten raw or cooked.

• Lenoir County’s Page of Swiss Chard with Recipe Ideas
• Clemson’s Home and Garden Information Center: Swiss Chard
• Purdue FoodLink: Chard

Looking for inspiration to add variety to your meals as you incorporate Swiss chard into your menu? Consider preparing Swiss chard in one of the following ways!

• Salad
• Soup
• Stew
• Steamed
• Boiled
• Roasted
• Sautéed or in a Stir Fry

Serves: about 7

Serving Size: 1 cup

Prep Time: 20 minutes

Recipe from Health Extension for Diabetes (HED) program & Image from Med Instead of Med team

• 2 lbs of Swiss chard, washed with the stems removed
• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 teaspoons hot pepper flakes
• 1 cup Marinara sauce, low sodium
• 1 cup canned white beans, drained and rinsed
• 8 oz whole-grain pasta

1. Cut the Swiss chard into 1 inch strips.
2. Boil a large pot of water.
3. Add the Swiss chard and cook until soft, about 5 minutes.
4. Remove from boiling water and briefly place in an ice bath (large bowl of ice water).
5. Then drain well and chop. Set greens aside.
6. In the same pot, heat oil and cook the onions until translucent.
7. Mix in the pepper flakes, spaghetti sauce, and beans. Cook until warmed, around 4 minutes.
8. Then add the Swiss chard back into pot.
9. Cook the pasta according to package directions.
10. Drain the pasta and add it to the chard, spaghetti sauce, and bean mixture.
11. Serve immediately.

• This is one of those dishes that remind me of the phrase “Don’t judge a book by its cover." Trust us on this one though, this dish packs a powerful flavor.
• Try using different beans like chickpeas or kidney beans for a different taste and texture.
• Swap out the Swiss chard for spinach or collard greens.
• Using a prepared sauce makes this recipe quick, but you could also opt to make your own.
• The whole grain pasta, Swiss chard, and white beans are all contributing to the fiber content of this meal. If made according to recipe instructions, this dish provides 10 grams of fiber.