The top benefits, nutritional values, Uses and storage of Red chard

The top benefits, nutritional values, Uses and storage of Red chard

Red chard is a green leafy vegetable that comes in different varieties it is one of the most popular vegetables that is used in diets. It is highly nutritious. Red chard is known by many different names like swiss chard, Bietole,  silverbeet, perpetual spinach, beet spinach, seakale beet, or leaf beet.

The health benefits of red chard are

Managing diabetes

Red chard lowers high glucose levels, increases insulin sensitivity, reduces the symptoms of neuropathy, oxidative stress and helps in maintaining diabetes as it contains antioxidants such as alpha-lipoic acid in it.

Preventing osteoporosis

Red chard contains vitamin K which reduces the risk of osteoporosis, urinary excretion of calcium, improves bone matrix proteins, calcium absorption, and strengthens bones.

Improving athletic performance

Red chard contains dietary nitrates which improve muscle oxygenation, increased exercise tolerance and improves overall athletic performance. It reduces the risk of cardiovascular diseases and metabolic diseases.

Packed With Disease-Fighting Antioxidants

Red chard contains lots of antioxidants like polyphenols, vitamin C, vitamin E and carotenoid plant pigments, such as beta-carotene, flavonoids such as quercetin, kaempferol, routine, and vitexin. Which prevents free radicals that damage cells, reduce the risk of chronic diseases. It also has anti-cancer and anti-inflammatory properties which reduces cancer cell growth, cancer, lowers high blood pressure, fights inflammation and inhibits blood clotting.

Benefits Heart Health

Red chard contains potassium, magnesium, fiber, and calcium which lowers high blood pressure, high cholesterol, inflammation and reduce the risk of heart disease.

May Promote Weight Loss

Red chard contains high fiber and low calories which helps to maintain the weight of the body by making you feel full for longer and reducing your carvings

Red chard can be eaten at any time of day. It goes well with Produce such as mushroom, kale, spinach, potato, apple, lemon, sweet potato, radish, pear, squash, tomatoes, barley, green beans, onions, garlic, shallots, scallions, and tomato. Herbs and spices like Miso, garlic, salt, olive oil, mustard, Dijon, balsamic vinegar, and vinegar. Savory items like Egg, cannellini beans, lentils, chicken, beef, pork, fish, sausage, walnuts, pine nuts, brown rice, pasta, farro, couscous, and quinoa. And dairy products such as butter, cream, goat cheese, blue cheese, white cheddar, gruyere cheese, and parmesan

Nutritional Value

Chard is thought to be a biological process powerhouse vegetable packed with vitamins, nutrients and health edges. Red Swiss chard contains high levels of vitamin C, K, E, provitamin A, metallic element and therefore the minerals metallic elements and metallic elements. As noted, it conjointly contains betalain. Betalain pigments have repeatedly been shown to support activity among the body’s detoxification method, activating and process unwanted cytotoxic substances. Italians aren’t heat-stable, though, thus longer change of state times will decrease their presence.

Ways to use red chard

Red chard can be used in many different ways in various dishes

  • Sauté it with coconut oil and add it to scrambled eggs.
  • Use it in hearty soups and stews.
  • Add it to a mixed green salad.
  • Toss a few leaves of it into your favorite smoothie.
  • Rub the leaves with olive oil and salt, then bake to make chips.
  • Sauté with garlic and olive oil for a tasty side dish.
  • Use it in place of basil when making homemade pesto.
  • Toss wilted it into pasta dishes.
  • Pickle it stems for a crunchy snack.
  • Blend fresh Swiss chard with hummus for a tasty, nutritious dip.
  • Stuff chicken breast with Swiss chard and goat cheese.
  • Top pizza crust with Swiss chard, mozzarella, and tomatoes.
  • Toss it into your favorite frittata.
  • Add chopped fresh Swiss chard to other salad greens.
  • Toss in a handful of chopped Swiss chard to your next stir fry, soup or omelet.
  • Sauté Swiss chard in a little olive oil and garlic. Add a sprinkle of lemon juice and pepper before serving.
  • Sauté Swiss chard in a little chili oil. Top with toasted sesame seeds.
  • Use the leaves like a tortilla wrap. Here are a few filling ideas:
  • spicy lean ground beef with diced onions and peppers
  • lemon-garlic shrimp with any vegetables on hand
  • grated carrots/beets and hummus

How to buy and store red chard

Buy red chard which has firm stalks and crisp leaves. Red chard can be stored for up to 3 days in the plastic bag unwashed in the refrigerator.

Seasons in which red chard is available

A red Swiss chard is available year-round.

How to make Spiced Swiss Chard

  • Spice Mixture
  • 1.5 tablespoons ground coriander
  • 1 teaspoon ground cumin
  • 1 green cardamom pods, seeds only
  • .5 teaspoons turmeric
  • 1 pinch cayenne (to taste)
  • Chard
  • 1 large onion, finely chopped
  • 2 tablespoons fresh ginger, finely chopped
  • 3-4 cloves of garlic, finely chopped
  • 3 large tomatoes, roughly chopped
  • 1 tablespoon tomato paste
  • 1 dash sea salt
  • 1 bunch chard stems, chopped in 1/2 inch pieces
  • 1 bunch chard leaves, rolled like cigars and cut in thin strips


Spice Mixture

In a dry hot pan, toast your cumin, coriander, and cardamon, agitating the pan constantly until the pods begin to brown and smell toasted. Be careful to remove them before they burn.

Grind all your spices in a mortar or spice grinder.

In a large pan with a fitted lid, heat your oil or ghee over medium-low heat. Add the onion, stirring to coat with the fat, then let it cook slowly until translucent and the bottom layer begins to caramelize, about 20 minutes

Add the ginger and garlic and stir 60 seconds

Turn the heat up to medium. Add the tomatoes, tomato paste, and spice mixture. Cover and let simmer until the tomatoes break apart easily with a wooden spoon and begin to look like a sauce. (about 5-10 mins) –You can make the dish up to this point up to 24 hours ahead and then reheat and proceed at dinner.

Add the chard stems and simmer, uncovered until tender and easily pierced with a fork.

Add the chard leaves, cover, and let simmer until the leaves wilt (2-3 minutes)

How to make Swiss Chard and Coconut Recipe


Swiss Chard (bunch)

Freshly grated coconut (or frozen grated coconut)

Mustard Seeds

Fennel Seeds

Turmeric and Coriander powder




The Method

Start off with a little bit of oil in the wok on low heat. A pinch of mustard and fennel seeds. Once the mustard seeds start to pop drop in the garlic till it turns slightly brown. Then add the onions and ginger.

Once the onions are slightly soft add the chopped up Swiss Chard and put it on medium heat. You don’t really have to add any water as the Swiss Chard cooks it will release some water or you can add a little if you feel there is none. By the way, this is a dry dish.

Once the Swiss chard starts to cook, add half a teaspoon of turmeric powder and a teaspoon or more of coriander powder, plus salt to taste. Throw in your grated coconut and mix it thoroughly. Let it cook for a couple more minutes. Taste it and if taste good then you are good to go.

Safety profile

The only precaution to be taken while consuming red chard is not to eat too much. Individuals who are taking blood thinners should take advice from their doctor before adding a red chard into their diet.

Fun  Facts about red chard

  • Swiss chard is a leafy green and a member of the beet family
  • Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A.
  • This vegetable can help to combat cancer, reduce blood pressure, and enhance performance in sports.
  • Swiss chard can be eaten raw or cooked.
  • Swiss chard is a biennial vegetable primarily grown for its edible leaves.
  • ‘Swiss chard’ is also known as ‘silverbeet’, ‘spinach beet’, crab beet’, ‘seakale beet’, ‘mangold’, ‘chard’, ‘white beet’, ‘perpetual spinach’, ‘strawberry spinach’, ‘Roman kale’ and ‘bright lights’.
  • Swiss chard has the scientific name Beta vulgaris cicla and is from the beet genus, Beta vulgaris, and is related to beetroots and sugar beets.
  • Swiss chard is from the family Amaranthaceae, the family of amaranths, which is the same family that the leaf vegetable, spinach, is from, and the plant is native to Europe’s Mediterranean.
  • Swiss chard is commonly used raw or cooked, in salads or other dishes, or sauteed as a side vegetable, and is regularly used in Mediterranean cuisine.
  • Swiss chard can have a bitter taste when raw that can be removed by cooking, mostly caused by the oxalic acid in the vegetable, and large quantities can cause health issues for some people.
  • Swiss chard is extremely high in vitamin K, very high in vitamin A, high in vitamin C, and has many other beneficial vitamins and minerals.
  • ‘Swiss chard’ is said to have been named to communicate a difference between another, similar looking or similarly named a vegetable.
  • Swiss chard has large, glossy looking, bubbly textured leaves that can be a green or reddish purple color, and the thick stems or stalks can be white, red, yellow, orange or purple.

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