Homegrown Favorite: Swiss Chard

A delicious and interesting alternative to leafy vegetables like spinach and lettuce

By Lauren Sloane

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Problem Solving and Tips
While Swiss chard is relatively problem-free, be diligent about weeding and stay especially proactive about preventing early leaf-miner infestations.

Between April and May, leaf miners lay eggs on the underside of leafy greens such as Swiss chard, leaving blotchy brown trails in the foliage. Prevent these hungry critters from depositing their eggs by covering your chard with a floating row cover. Cut away infested leaves. Swiss chard is quick to recover and fast-growing, so any damaged plants should spring up again in no time.

Master's tip: Prevent leaf-miner infestations by planting chard in an area far from spinach and beets and in a location where spinach, beets, and chard have not been grown for two years, advise John and Aimee Good, who grow all of these crops at their Quiet Creek Farm, in Kutztown, Pennsylvania.

Newbie hint: Germination can be spotty in temperatures above 80°F. If you direct-sow chard seeds in the heat of summer, shade your soil.

Cooking Ideas
 Swiss chard is kind of like the vodka of the vegetable world: It mixes well with everything. Try using it as a substitute for spinach, kale, collards, or mustard greens. Here are three innovative recipes designed to inspire your own chard culinary creations.

Chard Chiffonade. Young leaves taste delicious raw, says David Joachim, coauthor of Fresh Choices (Rodale, 2004). He slices the leaves into thin strips and tosses them with pine nuts, blue cheese, and grape tomatoes. Top the salad off with a drizzle of olive oil and vinegar and season with sea salt and pepper. Serve on top of a mature chard leaf (right).

Swiss Chard Slaw. Kevin Ruch, chef and owner of 14 Acre Farm, in Summit Hill, Pennsylvania, created this simple riff on a summer classic. Julienne chard stems into inch-long pieces and steam them for 2 to 3 minutes, until tender-crisp. Slice the leaves into skinny strips and combine with slivers of red onion, finely sliced radish, and the stems. Toss the mixture with a light tarragon-based vinaigrette and refrigerate for 1 hour before serving.

Chard Wraps. Bring a large stockpot of water to a boil. Place six to eight chard leaves (with stems) into the water and cook until tender, 3 to 4 minutes. Remove the leaves from the water and pat them dry. Cut off the stems at the base of the leaves. Using each leaf as a wrap, stuff it with your favorite filling, rolling it up as you would a burrito.

Nutrition
Swiss chard is chock-full of vitamin A, folate, fiber, and minerals like calcium, potassium, iron, and magnesium. One cup of cooked chard contains 3 grams of protein, 7 grams of carbs, and only 35 calories. Surprisingly, this green veggie is also very high in sodium, at 313 milligrams per cup.

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