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Jewish Recipes --> Recipes --> Vegetable Dishes --> Swiss Chard

Swiss Chard: 

Chard (Beta vulgaris subsp. cicla), is a leafy green vegetable often used in Mediterranean cooking. The leaves can be green or reddish in color like Bib Lettuce, chard stalks also vary in color. Chard has been bred to have highly nutritious leaves at the expense of the root (which is not as nutritious as the leaves). Chard is considered to be one of the healthiest vegetables available, and is a valuable addition to a healthy diet (like other green leafy vegetables). Chard has been around for centuries, but because of its similarity to beets it is difficult to determine the exact evolution of the different varieties of chard.

Chard and the other beets are chenopods, a group which is either its own family Chenopodiaceae or a subfamily within the Amaranthaceae. Although the leaves of chard are eaten, it is in the same species as beetroot (garden beet), which is grown primarily for its edible roots. Both are cultivated descendants of the sea beet, Beta vulgaris subsp. maritima, but they were selected for different characteristics.

Chard is also known by its many common names such as Swiss chard, silverbeet, perpetual spinach, spinach beet, crab beet, bright lights, seakale beet, and mangold.  In South Africa, it is simply called spinach.

Nutrition Facts Swiss chard

  • Amount Per 1 cup (36 g)
  • Calories 7

% Daily Value*

  • Total fat 0.1 g 0%
  • Saturated fat 0 g 0%
  • Polyunsaturated fat 0 g
  • Monounsaturated fat 0 g
  • Cholesterol 0 mg 0%
  • Sodium 77 mg 3%
  • Potassium 136 mg 3%
  • Total Carbohydrate 1.4 g 0%
  • Dietary fiber 0.6 g 2%
  • Sugar 0.4 g
  • Protein 0.6 g 1%
  • Vitamin A 44% Vitamin C 18%
  • Calcium 1% Iron 3%
  • Vitamin B-6 0% Vitamin B-12 0%
  • Magnesium 7%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Sources include: USDA

 

 

 

 

Sept 2005 - 2013 - Kosher Recipes - Kosher Cooking - Jewish Cooking - Jewish Recipes - Jewish Foods