Swiss Chard is delicious

MELANIE WALKER

PROBABLY a tad early with this, as March 26 is International Spinach Day (well, in the US in any case), but hey, we’re equal opportunity greenies. To give it its due, the leafy green vegetable is enjoyed around the world 365 days a year, with practically every international cuisine including it in its recipe repertoire.

What we’re used to having as spinach here in SA is, of course, Swiss chard, another dark, leafy green vegetable loaded with beneficial nutrients. We all know “Bright Lights”, that mixture of chard with red, white, orange, yellow and pink stems.

These veggies have a similar taste and texture, but chard, also known as spinach beet, is actually an offshoot of the beet family and is one of the most successful substitutes for spinach.

Spinach has been famous for its ability to make you “strong to the finish”. While this leafy green won’t cause your biceps to inflate like balloons, it’s good for you and versatile in cooking.

We always thought it was only carrots that were better nutritionally eaten cooked rather than raw. Now studies have found that cooking spinach (and we’d guess, Swiss chard too) can boost its antioxidant content. It results in much higher blood levels of beta-carotene, which is thought to guard against heart disease and lung cancer. It’s also an excellent source of several minerals, including calcium, and vitamins A, C, and K. One cup of chopped Swiss chard has just 35 calories and provides more than 300 percent of the daily value for vitamin K. But more important, it tastes delicious.

● Don’t miss Melanie and landscape designer Mike Rickhoff ’s show on Radio Today, 1485 AM (or DStv audio channel 869) – Saturdays at 11.30am.

DIFFERENT: In South Africa, what we call ‘spinach’ is usually Swiss chard.