Swiss chard – nutrition, cooking and recipes

Swiss chard is a food we love to eat, especially as an appetite for fish and meat dishes, and in this article we will summarize all the most important information in order to have everything on one place for this green leafy vegetable.

Swiss chard nutrition

It contains 30mg of vitamin C, 51mg of calcium and 81mg of magnesium, and here we can see the nutritional diversity and richness of this food with only 18 calories per 100 grams.

How to cook?

Boil the swiss chard leaves in pairs or short in water and spice it as desired. Most commonly spices are garlic and olive oil, especially when it comes to fish dishes. Of course, it carries extra calories, and be careful if your goal is to reduce body fat, because the olive oil can fool you.

Simply draw two lines and you are already in 10 ml of olive oil, which is slightly less than 100 calories you are not aware of. Therefore, it is best to dispense a 5 ml teaspoon where you know how much to intake, and with meat dishes it is recommended to eat swiss chard directly from steam without spices.

Tips when buying swiss chard

We recommend buying swiss chard in the market, but if you are shopping in a supermarket, it is important to know the quality of it. That is why we bring the three most important things to look for:

• Leaves must be dark green
• The stalk must be hard
• The end parts should not be brown

How to freeze?

Blanch the leaves 1-2 minutes in hot water, then cool them.

When cooking it frozen which you have taken out of the freezer, it is not necessary to unfreeze it, you can cook it immediately.

Chard cookies – recipe

It is difficult to distinguish a specific recipe, since the chard n most cases is a contribution to the main course of the meal, but there is this one specific recipe which is very popular

Preparation is simple: cook the chard and then mix it with hard cheese and additives as desired, bake in flour and bake in oil. A nutritiously richer version would be to squeeze into coconut flour or flour from flax seed, and we’ll cook it on pork fat or in the oven, depending on the amount of time we have to prepare.

Since you can eat them cold, they are ideal for any occasion when you are not at home, cheer up your colleagues at work, or even take them on a journey!

What have we learned today?

• Swiss chard is a nutritionally rich food
• Preparation is quick and simple and we can freeze it to
• Chard cookies are simple recipe that can be eaten anytime

This post is also available in: Croatian