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.


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