Red ruby Swiss chard is rich in many nutrients including vitamins A, C, E and K, B vitamins, copper, magnesium, potassium, iron, protein and phosphorus. When young, the leaves make a tasty addition added raw to salad. Mature red ruby Swiss chard makes an easy and nutritious side dish. Select leaves that are glossy green, with no yellow or brown spots or holes from insect damage. Healthy Swiss chard will store longer and taste better.
Step 1
Select red ruby Swiss chard from a store or farmer's market that keeps vegetables chilled. This will extend the life of the chard and help it retain nutrients.
Step 2
Store the chard in a perforated plastic bag in your refrigerator. Do not wash until you are ready to prepare the chard.
Step 3
Wash chard thoroughly in cool water. Pay particular attention to the base of the chard, where soil accumulates.
Step 4
Chop chard with a knife and toss in a saute pan with a small amount of hot olive oil.
Step 5
Add seasonings like garlic and lemon juice to the red ruby Swiss chard.
Step 6
Cook until the chard softens and takes on a wilted appearance.
References
- Harvard School of Public Health: The Nutrition Source- Sauteed Rainbow Swiss Chard
- "The Moosewood Restaurant Cooking for Health: More Than 200 New Vegetarian and Vegan Recipes for Delicious and Nutrient Rich Dishes"; Moosewood Collective; 2009
- "The Condensed Encyclopedia of Healing Foods"; Michael T Murray, et al.; 2006
Member Comments