Plant Biography: Swiss Chard

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Basic Info

  • Scientific NameBeta vulgaris
  • Taste: Subtly bitter and salty
  • Varieties: White, red, and multicolored stalks
  • Relatives: Spinach, beets
  • Fun fact: Swiss chard actually originated in the Mediterranean region-not Switzerland! A Swiss botanist gave this plant its name  in the 1800s.
  • Health benefits: Fights illness and disease, regulates blood sugar, reduces blood pressure, and promotes eye, hair, and brain health.

Nutrition Information

Serving Size 1 cup (36 g) % Daily Value
Calories  7  
Total Fat     0g 0%
Cholesterol   0mg 0%
Sodium     77mg 3%
Total Carbohydrates   1g 0%
Dietary Fiber   1g 2%
Sugars     0g
Protein     1g
Vitamin A     2202 IU 44%
Vitamin C     10.8 mg 18%
Vitamin E     0.7 mg 3%
Vitamin K     299 mcg 374%
Calcium     18.4 mg 2%
Iron     0.6 mg 4%
Magnesium     29.2 mg 7%
Manganese     0.1 mg 7%
Potassium     136 mg 4%
Zinc     0.1 mg 1%

Now I challenge you to incorporate this super food into at least one meal this next week! You’re tempted to eat it after seeing all those antioxidants, right? Here are some ideas how:

Berry Greens Smoothie

Potatoes in Garlicky Chard Broth

Mac and Cheese with Swiss Chard and Mushrooms

Fettuccine  with Caramelized Onions and Swiss Chard

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