Why are leafy vegetables difficult to digest

The season of Swiss chard

The best chard season in our climes (Switzerland, Germany, Austria) is from June to August. During this time, local free-range produce is available. Sometimes there is regional chard already in May and from September to October - of course, depending on the climate in your region.

From December to February, the Swiss chard is mainly available from growing regions in southern Italy.

You should pay attention to this when buying Swiss chard

When buying Swiss chard, always make sure that the leaves and stems look crisp, have bright colors and have no brown spots. We also recommend that you go for organic quality - regardless of whether you buy domestic or imported Swiss chard.

How can you store Swiss chard?

The chard is not a vegetable for storage and should therefore - this is the general advice to dealers, which can of course also be used in private households - under optimal storage conditions (i.e. at 0.5 to two degrees Celsius and 95 percent humidity) no later than 6 days after harvest sold. The longer the vegetables are stored, the greater the losses in terms of ingredients such as vitamin C and chlorophyll.

After shopping, you should process the chard as soon as possible, but it can be stored in the vegetable compartment of the refrigerator for about 3 days. It is best if you wrap it in a damp cloth. If you want to grow your Swiss chard yourself or enjoy regional vegetables all year round, you can also freeze it.

Can you freeze Swiss chard?

It is advisable to wash the leaves and stems well under running water, cut them open and blanch them in boiling water for about 1 to 2 minutes. Then rinse the vegetables in ice water, then let them drain well and freeze them in portions.

How do you clean Swiss chard?

You can eat almost everything from the Swiss chard when you buy the vegetables, i.e. the entire leaf and the stem. You only cut off a centimeter from the stalk at the end that begins to dry up after the harvest. Then the vegetables are washed, chopped up and can go straight to the pot or salad bowl.

How can you prepare the Swiss chard?

In the kitchen, the Swiss chard shows diversity. Like spinach, it is usually cooked, i.e. blanched, steamed or boiled. The stems can also be fried well. Sometimes you prepare them separately from the leaves like asparagus and peel them beforehand - if they are fibrous - with a peeler.

You can also use the Swiss chard for a delicious risotto, minestrone or pasta sauce. The Swiss chard also looks good in vegetable curry or in puff pastry strudel. Larger Swiss chard leaves, like cabbage leaves, are also perfect for making tasty roulades.

A simple basic recipe with the Swiss chard

A simple basic recipe is to heat some oil in a saucepan, sauté onions in it, then add the chopped chard (leaves and stems) and possibly a small amount of water. Then let the chard stew for about 10 to 15 minutes, season it with a little grainy stock, salt and pepper or, if you like, with the herbs and spices mentioned below.

Which spices and herbs go well with Swiss chard?

Numerous spices and herbs go well with Swiss chard, such as:

  • Parsley,
  • Caraway seed,
  • Garlic,
  • Onions,
  • Turmeric,
  • Curry,
  • Nutmeg,
  • grated lemon peel or
  • Chili.

What goes with Mangold?

Swiss chard goes well with every side dish, especially with potatoes, but also with rice, pasta, couscous and polenta.

Swiss chard can also be served with tomato sauce or, of course, with a light sauce (e.g. made from almond butter or oat cream / rice cream or coconut milk). But even without sauce and steamed in its own juice with onions and a little vegetable stock, the chard tastes extremely delicious.

Can you eat Swiss chard raw as a salad?

With all the joy of cooking, don't forget that heating inevitably affects heat-sensitive vitamins and secondary plant substances and water-soluble substances end up in the cooking water. A Spanish study at the University of Murcia has therefore shown, not surprisingly, that the antioxidant power of Swiss chard decreases with all cooking methods.

Since the Swiss chard can also be eaten raw without any problems, if you want to enjoy all of its vital substances, you simply serve it as a salad. It goes particularly well with chicory.

It is ideal if you marinate the chard before eating it raw (at least its thick stalks) - e.g. B. in a mixture of olive oil, lemon juice, mustard and garlic. Now you could put the Swiss chard on the grill for a few minutes without losing too much nutrients compared to cooking.

Why does Swiss chard turn brown when cooked?

In the case of colored Swiss chard, the decreasing antioxidant power is even visible to the eye. Because if you boil the colorful Swiss chard in water, the bright yellow, red or purple quickly turns into unsightly brown tones, as the natural coloring agents such as the betalaine are washed out.

donation

Your donation helps us

If you enjoyed this article, we would appreciate a small contribution to our work! Donate now with Paypal.

display

Distance training to become a holistic nutritionist

Are you interested in what's in our food and want to know how nutrients and vital substances affect the body? Do you want a healthy life for yourself, your family and fellow human beings? Nutritionists are popular - but the holistic aspect that is needed for sustainable health is often forgotten when giving advice. At the Academy of Naturopathy, you will get to know the connections between lifestyle and diet as well as physical and psychological well-being.

That educates interested people like you in around 16 months to become a holistic nutritionist out.

Is this article worth reading?

Share this article

swell

  • Rahimi P et al, Betalains, the nature-inspired pigments, in health and diseases, Crit Rev Food Sci Nutr, May 2018
  • Belhadj Slimen I et al, Chemical and Antioxidant Properties of Betalains, J Agric Food Chem, February 2017
  • Tesoriere L et al, In vitro digestion of betalainic foods. Stability and bioaccessibility of betaxanthins and betacyanins and antioxidative potential of food digesta, J Agric Food Chem
  • Ninfali P et al, Characterization and biological activity of the main flavonoids from Swiss Chard (Beta vulgaris subspecies cycla), Phytomedicine, February 2007
  • Ninfali P et al, C-Glycosyl Flavonoids from Beta vulgaris Cicla and Betalains from Beta vulgaris rubra: Antioxidant, Anticancer and Antiinflammatory Activities-A Review, Phytother Res, June 2017
  • Kugler F et al, Identification of betalains from petioles of differently colored Swiss chard (Beta vulgaris L. ssp. Cicla [L.] Alef. Cv. Bright Lights) by high-performance liquid chromatography-electrospray ionization mass spectrometry, J Agric Food Chem , May 2004
  • Ninfali P et al, Nutritional and functional potential of Beta vulgaris cicla and rubra, Fitoterapia, September 2013
  • Esatbeyoglu T et al, Betanin a food colorant with biological activity, Mol Nutr Food Res, January 2015
  • Dr. Ax, Chlorophyll Benefits: The Plant Pigment that Heals + Detoxes Better than All Others
  • Volker Mnchau, From the Palo Diet to Gluttony Origin and cultivation of selected useful plants
  • Ninfali P et al, Nutritional and functional potential of Beta vulgaris cicla and rubra, Fitoterapia, September 2013
  • Swiss chard, The Worlds Healthiest Foods
  • Edmund O. von Lippmann, History of the beet (beta) as a cultivated plant, Springer-Verlag, March 2013
  • Farha W et al, Analytical approach, dissipation pattern and risk assessment of pesticide residue in green leafy vegetables: A comprehensive review, Biomed Chromatogr, January 2018
  • Lee EJ et al, Betalain and betaine composition of greenhouse- or field-produced beetroot (Beta vulgaris L.) and inhibition of HepG2 cell proliferation, J Agric Food Chem, February 2014
  • Kathi Hacker, Ellen Scherbaum, Residues and contaminants in fresh vegetables from conventional cultivation 2017 A report from our everyday laboratory work
  • AGES, nitrate and nitrite in food, May 2018
  • Bavarian State Office for Health and Food Safety, nitrate content in vegetables
  • Clements WT et al, Nitrate ingestion: a review of the health and physical performance effects, Nutrients, November 2014
  • Brki? D et al, Nitrate in leafy green vegetables and estimated intake, Afr J Tradit Complement Altern Med, March 2017
  • Federal Institute for Risk Assessment, questions and answers on nitrate and nitrite in food, FAQ of the BfR dated June 11, 2013
  • Newcastle University, Organic vs non-organic food, October 2015
  • Jimnez-Monreal AM et al, Influence of cooking methods on antioxidant activity of vegetables, J Food Sci, April 2009
  • Gonalves LC et al, Effect of dielectric microwave heating on the color and antiradical capacity of betanin, Journal of Food Engineering, September 2013
  • Karaca H et al, Chlorophylls Reductions in Fresh-Cut Chard (Beta vulgaris var.cicla) with Various Sanitizing Agents, Agricultural Sciences, November 2014
  • Ferrante A et al, Quality changes during storage of fresh-cut or intact Swiss chard leafy vegetables, Journal of Food Agriculture and Environment, July 2008
  • Bavarian State Institute for Viticulture and Horticulture, Swiss chard an ancient vegetable, February 2016
  • Chard, Organic Authority, November 2010
  • Chai W et al, Effect of different cooking methods on vegetable oxalate content, J Agric Food Chem, April 2005
  • Yaez LM et al, Absorption of arsenic from soil and water by two chard (Beta vulgaris L.) varieties: A potential risk to human health, J Environ Manage, July 2018
  • State Office for Nature, Environment and Consumer Protection North Rhine-Westphalia, further determination of the facts if test values ​​according to the BBodSchV for the soil-human and soil-useful plant pathways are exceeded, 2014
  • Organic food: Less heavy metals, Swiss farmer, July 2014
  • Satarug S et al, Health Risk Assessment of Dietary Cadmium Intake: Do Current Guidelines Indicate How Much is Safe ?, Environ Health Perspect, Mar 2017
  • Rodjana Chunhabundit, Cadmium Exposure and Potential Health Risk from Foods in Contaminated Area, Thailand Toxicol Res, January 2016
  • Roberta Ferri et al, Metal contamination of home gardens soils and cultivated vegetables in the province of Brescia, Italy: Implications for human exposure, Sci Total Environ, June 2015
  • Ilka aus der Mark, How dangerous are heavy metals in food ?, February 2017
  • Chai W et al, Effect of different cooking methods on vegetable oxalate content, J Agric Food Chem, April 2005
  • Chen Y et al, Hyperoside protects human kidney? 2 cells against oxidative damage induced by oxalic acid, Mol Med Rep, July 2018
  • University of Wisconsin-Madison, Four Myths About Kidney Stones, May 2016

Notice on health issues

This information is passed to the best of my knowledge and belief. They are intended exclusively for those interested and for further training and are in no way to be understood as diagnostic or therapeutic instructions. We do not assume any liability for damages of any kind that arise directly or indirectly from the use of the information. If you suspect illness, please consult your doctor or alternative practitioner

Subscribe to Newsletter

Exciting information about health and nutrition
1x per month

Login Successful. You will shortly receive a confirmation at the specified email address.

With your registration you allow the regular sending of the newsletter and accept the data protection regulations.

HEALTH CENTER © 2021 Neosmart Consulting AG. All rights reserved.