Rainbow Chard - Bright Lights! Big Benefits!

Cure the wintertime blues with chard bursting with color & flavor!

I could not resist doing this pictorial on how to prepare rainbow chard - the colors are truly amazing (see below)! I welcome this slicing and dicing! Summer is the season for chard, but most grocery stores in U.S. carry it year round. Nutritious and delicious, rainbow chard is also referred to as "Bright Lights" for the vibrant stems and veins. Popular in Mediterranean cooking, chard is a bit less bitter than spinach with golden health benefits.

"...Chard is considered one of the world's healthiest vegetables for several reasons. It has at least thirteen known antioxidants, including syringic acid, which helps regulate blood sugar levels, and kaempferol, known for its ability to benefit cardiovascular health. The stems and veins of the plant also have nutrients called betalains that help reduce inflammation and detoxify the body...

Chard is an excellent source of vitamins K, A, and C,  as well as a long list of nutrients that includes, calcium, iron, zinc, and phosphorus. It is an excellent source of bone-building vitamin K, manganese, and magnesium; antioxidant vitamin A, vitamin C, and vitamin E; heart-healthy potassium; and energy-producing iron. It is a very good source of bone-healthy copper and calcium; energy-producing vitamin B2 and vitamin B6; and muscle-building protein, and heart-healthy dietary fiber. In addition, Swiss chard is a good source of energy-producing phosphorus, vitamin B1, vitamin B5, biotin, and niacin; immune supportive zinc; and heart-healthy folate..."

"The word “chard” originates from the Latin word carduus which means thistle. As this “carduus” was being heavily cultivated in France, the word evolved into the French word “carde” which in English evolved into “chard.”  Another source indicates that the word "chard" was adopted by the French in order to distinguish it from a similar celery-like vegetable called cardoon...The word Swiss was added to the word chard by 19th century seed catalogs to help distinguish this vegetable from the French spinach varieties..."

Whatever name you choose, chard tastes great and kid approved! It can be used in place of spinach.  This quick and easy recipe can be prepared year round with any variety of fish, meat, pasta or served as a meal all on its own.  Kids tend to prefer chard vs spinach. Add this recipe to your list of resolutions for 2012! Try it, you'll like it!

Ingredients
Serves 4 adults

1 bunch swiss or rainbow chard
2 T shallot
2 T high quality extra virgin olive oil
1/4 c white wine
1/2 T cold unsalted butter
salt & pepper
1/4 c parmesan cheese
1/4 c toasted pine nuts or almonds (optional)

Prep - see below pics w step by step
- Wash chard under cold water and pat dry.
- Mince shallot and set aside.

- Place each leaf on cutting board.  See below.

- Glide your sharp knife along the spine/stem to separate the leaves.  See below.

- Stack the leaves and prep the stalks.  See below.

- cut leaves into 2 inch strips and dice the stalks.  See below.

Directions

- Medium heat, in a saute pan, sweat shallot with 2 T olive oil. Be careful not to brown shallots.
-Add wine and let evaporate for a few minutes. See below.

 
- Add diced stalks and let cook for 5 minutes.  
- Add a good pinch of salt and ground black pepper.  
- Stir often and be sure shallots do not brown.  
** TASTE**

-Add the chard leaves and wilt about 5-7 minutes.  
-Add pinch of salt and pepper. Stir often. 

See below.  

**TASTE**
- Remove from heat and add parmesan cheese or dairy substitute.
- Add toasted nuts and a few small cubes of cold butter. 

Serve right away!

Bon Appétit!