Editorial
Front Page - Friday, November 5, 2010
Kay's Cooking Corner
Kay Bona
Swiss Chard. Funny name. Is it a chard plant derived from the Switzerland? Well, my younger sister called me with a recipe this weekend using Swiss Chard, so that is what I have for you today, but first, I gotta find out about that name!
Once I started my search, I found two different stories on the origin (of course!), so I’m not sure which one is correct - or if either one of them is real. Actually, I think one is trying to say what the other one says, it’s just not as clear.
1. The word Swiss was used to distinguish chard from French spinach varieties by 19th century seed catalog publishers. The first varieties have been traced back to Sicily.
2. Some sources say chard was a tasty accident discovered in Switzerland when a discarded beet was covered with dirt and its greens just kept on growing. The word “Swiss” was used to distinguish chard from French charde or chardon by nineteenth century seed catalogues publishers and the name simply stuck.
Ok, so that cleared up nothing.
Let’s move on to something we do know about Swiss Chard. Swiss Chard is packed full of nutrition. It is related to the beet family, and comes in a variety of jewel-tone colors. The leafy portion is always a nice dark, green, but the stalk can be white, bright yellow, or a Christmas red.
You can eat the stalk and the leaf part, however the stalk is tougher, and needs to be cooked a bit. The younger, sweeter leaves can be added to raw salads, providing color, nutrition and a spinach-like taste. The larger, leafy portion cooks quickly like spinach; the stalks should be chopped into bite-size pieces and can be sautéed or steamed for a longer period than the leaves.
One cup of Swiss Chard provides you with over 300 percent (that’s three hundred) of your daily requirements of Vitamin K, which is useful in clotting your blood, preventing osteoporosis and preventing cell damage. Vitamin A, synthesized from beta-carotene, helps with vision and lung health. Beta-carotene is also useful in the prevention of many cancers. Magnesium balances calcium in the body, helping control nerve and muscle tone. A lack of magnesium can be responsible for migraines, muscle spasms and high blood pressure. Swiss chard also provides part of your daily calcium requirements, and both calcium and magnesium help with bone health. Other important nutrients found in Swiss chard include Vitamin C, potassium, iron and Vitamin E, riboflavin, Vitamin B6 and manganese.
Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardio-protective flavonoid that’s also found in broccoli, kale, strawberries, and other foods. But alongside of kaempferol, one of the primary flavonoids found in the leaves of chard is a flavonoid called Syringic Acid.
Syringic Acid has received special attention due to its blood sugar regulating properties. It has been shown to inhibit activity of an enzyme called alpha-glucosidase. When alpha-glucosidase is inhibited, fewer carbs are broken down into simple sugars and blood sugar remains more steady. So how can you go wrong in eating some of this?
You’re green tip of the day: eat some Swiss Chard by fixing this tasty pasta dish from my sister!
Swiss Chard
with Creamy Pasta
1 lb. Swiss Chard
1 Tablespoon Olive Oil
2 cloves minced garlic
1/4 cup chopped onion
2 large tomatoes, chopped
1/2 cup reduced-fat
sour cream
1/2 cup low fat milk
1/4 cup parmesan cheese
8 ounces cooked fettuccini
Wash and chop Swiss chard. Heat Olive Oil in large pan. Sauté garlic and onion and Swiss Chard stalk, if using. Once vegetables are tender, add Swiss Chard leaves and continue sautéing until chard is wilted and soft. Add tomatoes, and sauté another 2-3 minutes. In separate bowl, blend sour cream, milk and Parmesan to pre-cooked fettuccini. Combine with vegetables and continue cooking until heated through.
|
|