The Chard : What is it ?
Chard is native to the Mediterranean region, where it has been grown since antiquity.
It was consumed as a soup with leeks in the Middle Ages.
The botanist Bauhin classified the several types of chard in the 16th century and observed a remarkable variation, notably in terms of color. It is so popular among customers that it is currently grown in big numbers.
Although its cultivation has declined since the early twentieth century, it remains popular for its sweet flavor and melting texture and can be purchased in most stores. This very southern vegetable is a delightful complement that can be prepared in a variety of ways, not to mention that it contains a variety of nutritional benefits.
How does it develop?
At the producer's office
The seedlings are planted in April, when the frosts have passed.
The chard is picked when it is ready, which is two and a half months later. The manufacturer then splits a few ribs on each plant – fresh leaves will come back – and bundles them in 1 kilogram bunches.
The chard is transported the same day to be offered on the market the next day, ensuring the freshness of the product.
Wild chard may be collected in the southern half of France from late summer to October.
Botanists and historians believe that the chard arose in the heat of the Mediterranean region. Culture and consumption traces have been discovered in both Mesopotamia and Ancient Rome. It was consumed in soup, the “porée” (or “perry”), which was mixed with leek in the Middle Ages.
This rustic vegetable, also known as Swiss chard or chard, is so popular among customers that it is farmed in great amounts. The species is chosen to have very broad ribs. The botanist Bauhin describes a variety of hues in the 16th century, including white, green, yellow, and red. If the culture of a dozen variations is shown towards the end of the nineteenth century, its consumption steadily declines at the beginning of the next century before witnessing a revival in recent decades.
To find really fresh chard, look for chard ribs that are very white and firm.
Find the best product.
Fresh chard has uniform, undamaged leaves that are a bright green color.
Chard is typically wrapped in bundles to preserve its freshness and crunchiness while preserving the stems from damage.
Before it goes into the pan, chard has to be quickly prepared! It takes less than 10 minutes to prepare certain dishes with its ribs and leaves. Here are some ideas and suggestions to bring out all of its flavor depth.
Children's Swiss chard
It is safe to ingest from the age of six months.
The chard, which is slightly crisp and delicate, has everything to entice youngsters.
Make a gorgeous golden chard gratin in the oven to introduce them to this rustic vegetable. This supplement will also meet their daily calcium requirements.
What Are The Nutritional and caloric values of The Chard ?
Chard, often known as chard, is a vegetable that many people neglect. Swiss chard chops have a beet-like flavor, and the leaves have a spinach-like flavor. It may be prepared both savory and sweet, similar to chard pie, a Nice speciality.
Fiber-rich; low in calories; source of vitamin K; source of iron; stimulates intestinal transit
Swiss chard has a low calorie content of 14.7 Cal/100 g. It contains a lot of fiber, calcium, potassium, vitamin K, and vitamin B. On the other side, it glows due to its lack of vitamin B12.
Swiss chard has a high water content, a high fiber content, and, most importantly, a low calorie value. Not to mention its nutritional richness, which is appealing due to its minerals and trace elements.
Nutritional and caloric values of The Chard
For 100 g of Chard:
|Dietary fiber||2.5 g|
|Beta carotene||89.2 µg|
|Vitamin D||<0.25 µg|
|Vitamin E||0.41 mg|
|Vitamin K1||327 µg|
|Vitamin C||<0.5 mg|
|Vitamin B1 or Thiamine||<0.015 mg|
|Vitamin B2 or Riboflavin||<0.01 mg|
|Vitamin B3 or PP or Niacin||<0.1 mg|
|Vitamin B5 or Pantothenic acid||0.17 mg|
|Vitamin B6||0.024 mg|
|Vitamin B9 or Total Folate||43.2 µg|
|Vitamin B12||0 µg|
Why should you eat Chard ?
Why eat chard for its health benefits?
** It helps with intestinal transit.
The fibers in chard regulate intestinal transit and also aid in the prevention of constipation. They will also help to control blood sugar levels.
** An antidote against cellular aging
Glutamine is an amino acid present in chard that helps to decrease cell aging and rebuild the body's cells.
Beta-carotenes' antioxidant content will help you preserve all of your body's tissues, but especially the pigments of the rods of the retina, and will help you retain healthy eyesight over time.
** Getting enough potassium and iron.
Because potassium is abundant, it will aid in the regulation of blood pressure and, as a result, will be an ally in the prevention of cardiovascular illnesses.
Iron, when consumed in suitable amounts, aids in the efficient and fair transfer of oxygen throughout the body. Swiss chard is high in them, and eating it can help you avoid anemia.
Vitamin K, which is found in chard, has coagulating capabilities; this vitamin is necessary for efficiently fighting bleeding and, as a result, lowering the risk of cardiovascular disease.
How can you choose the finest Chard and properly store it?
Chard weighs roughly 200 g on average and is available at market booths from June to November.
When chard is harvested, it produces long, broad green leaves with a white rib in the center, known as the chard rib.
The chard is a derivation of the same subspecies as the beet and has a similar origin. Chard comes in two colors: red and white. The color has minimal effect on the flavor of the chard.
Choose chard with sturdy white or red ribs and dark green leaves for the best results.
If you keep chard in the crisper of the refrigerator, it will last longer.
How to Prepare Chard ?
Everything is consumed in the chard, even the ribs and leaves.
What's the best way to prepare it? What is the best way to match it?
** Both the leaves and the ribs are edible, but it's crucial to keep them separate because their cooking times differ.
** When cooked in boiling water, the leaves will take only 2 to 3 minutes to cook, however the ribs would take 7 to 10 minutes.
** You can make chard pie, chard ravioli, or chard tian with ease.
** Chard can also be cooked like spinach in a skillet or blanched in water and used in omelets, quiches, or aumônières with meat or fish-based filling.
** By combining chard with béchamel and browning everything with grated Gruyere, you may produce delicious gratins.