Steaming Swiss Chard: A Simple, Healthy Cooking Method

Swiss chard is a leafy green vegetable with a slightly bitter flavour, packed with vitamins, minerals, and antioxidants. It is a versatile ingredient that can be steamed, sautéed, boiled, or roasted. This text will provide a simple recipe for cooking Swiss chard through steaming, a fast and easy method that preserves the vegetable's colour, texture, and nutritional value.

How to Cook Steamed Swiss Chard

How to prepare Swiss chard for steaming

Preparing Swiss chard for steaming is a simple process, but it does require a few steps to ensure your greens are clean and ready for cooking. Here is a step-by-step guide on how to prepare Swiss chard for steaming:

• Start by washing the Swiss chard thoroughly under running water. Dirt can be trapped in the crannies of the stems and the lower parts of the leaves, so be sure to pay extra attention to these areas. You can also wash the leaves and stems in a large bowl of cool water, swirling them around to help dislodge any dirt or grit.
• If your Swiss chard is particularly dirty, you may want to soak it in cold water for about 10 minutes before rinsing it again. This will help to loosen and remove any stubborn dirt or debris.
• Once your Swiss chard is clean, you can leave it wet if you plan to steam it immediately. If you're not cooking it right away, you can pat the greens dry with clean kitchen towels.
• Separate the leaves from the thick stems. You can do this by stripping the leaves off the stems with your hands or carefully cutting them off with a sharp knife.
• Chop the stems into thin slices. The recommended size is about 0.8 inches (2 cm) in length.
• Chop the leaves into slightly larger slices. Aim for about 1.2 to 1.6 inches (3-4 cm) in length. You can also leave the leaves whole if you prefer larger pieces.
• At this point, your Swiss chard is ready to be steamed. You can steam it on its own or add flavourings such as garlic, lemon juice, or olive oil. Remember to steam your Swiss chard just until it is wilted and tender to retain its colour and nutritional value.

How to steam Swiss chard

Swiss chard is a leafy green vegetable with a slightly bitter flavour. It is related to beets and has large, green leaves and long red or green stems. It is a great source of vitamins, minerals and antioxidants.

Step 1:

Wash the Swiss chard thoroughly in cold water. Remove the leaves from the stems and wash again. Set aside in a bowl, still wet. Thinly slice the stems.

Step 2:

Prepare a steaming basket and boil water in a large saucepan. Place the stems in the steaming basket and add just enough boiling water to cover the bottom of the pan. Sprinkle with a little sea salt and cover. Boil for 3-5 minutes or until they are just tender. Drain and set aside.

Step 3:

In the same pot, add the leaves with the water that clings to them, an extra ½ cup of cold water and salt. Bring to a boil, then turn down the heat, cover, and cook for about 2 to 3 minutes or until the leaves are wilted and tender.

Step 4:

Drain the greens and squeeze out as much water as possible. Roll them into a ball, slice them up, and toss with the stems.

Step 5:

Serve immediately with your favourite seasoning or dressing.

You can also freeze the Swiss chard for later use. After step 3, drain and run the greens under cold water to stop them from cooking. Squeeze out the excess water, roll into a ball, and slice. Store in a sealable freezer bag, removing as much air as possible. Freeze the cooked stems separately.

How to serve steamed Swiss chard

Steamed Swiss chard is a delicious and nutritious side dish that can accompany a variety of main courses. Here is a step-by-step guide on how to serve steamed Swiss chard:

Preparation:

Wash the Swiss chard thoroughly in cold water, ensuring that both the leaves and stems are clean. Remove the leaves from the thick stems, and set the leaves aside in a bowl, still wet. Thinly slice the stems.

Cooking the stems:

In a large saucepan, add just enough boiling water to cover the bottom of the pan. Place the sliced stems in the pan and sprinkle with a little sea salt. Cover and boil for 3-5 minutes, or until they are tender. Drain the water and set the stems aside.

Cooking the leaves:

In the same saucepan, add the reserved leaves, along with any water clinging to them, an additional 1/2 cup of cold water, and a pinch of salt. Bring the water to a boil, then turn down the heat, cover, and cook for about 2-3 minutes, or until the leaves are wilted and tender.

Combining and seasoning:

Drain the greens and squeeze out as much water as possible. Chop the greens and combine them with the cooked stems in a bowl. Add chopped flat-leaf parsley, a squeeze of lemon juice, and a drizzle of extra virgin olive oil to taste. Toss the ingredients together.

Serving:

Steamed Swiss chard is best served immediately while it is still hot. It makes an excellent side dish and can be paired with a variety of main courses, such as chicken, fish, or rice. Season with salt and pepper, and add extra lemon juice to enhance the flavour.

How to store Swiss chard

Swiss chard is a nutritious vegetable packed with vitamins A, C, and K, as well as magnesium and potassium. Here are some tips on how to store Swiss chard to keep it fresh and tasty:

Storing Uncut Swiss Chard:

If you want to keep your Swiss chard uncut, it can be stored for up to a week in the refrigerator. Start by removing any blemished or wilting outer leaves from the bunch. Cut the stems at the base of the leaves. Transfer the leaves and stems into a large resealable plastic bag. Press out most of the air and store them in the produce drawer of your refrigerator. Keep the chard away from fruits that emit ethylene gas, such as apples, avocados, and melon. Alternatively, place the bunch of chard into a plastic grocery bag and cover it with another inverted plastic bag to keep it fresh.

Storing Cut Swiss Chard:

If you prefer to cut your Swiss chard before storage, it will last for 3 to 4 days in the refrigerator. Cut the stems and leaves separately, as they have different cooking times. Cut the stems into small pieces, about 1/2 inch long. Wash the leaves and stems thoroughly in a salad spinner or under running water to remove any soil or grit. Dry the leaves and stems using a salad spinner or a kitchen towel. Place the stems in a small bag or container, and the leaves in a separate large bag or container. Refrigerate until ready to use.

Storing Freshly Picked Swiss Chard:

If you have freshly picked Swiss chard, you can store it for a day by arranging it in a vase of water, similar to a flower arrangement. This method works best when the stems are freshly cut. If the chard is starting to wilt, recut the bottom of the stems to help them draw up water.

Reviving Wilted Swiss Chard:

If your Swiss chard leaves have wilted, you can revive them by placing them in a large bowl of room-temperature water for about an hour. Drain the leaves, and then dry them with a kitchen towel or a salad spinner.

Freezing Swiss Chard:

You can also freeze Swiss chard to extend its shelf life. Blanch the leaves in boiling water for less than a minute, then immediately plunge them into ice water to stop the cooking process. Drain the leaves, spread them out on a baking sheet, and freeze until solid. Once frozen, transfer the chard to a resealable bag and store it in the freezer for up to 6 months.

Health benefits of Swiss chard

Swiss chard is a leafy green vegetable that is a common ingredient in Mediterranean dishes. It is packed with vitamins, nutrients, and organic compounds, which offer a host of health benefits. Here are some of the key advantages of including Swiss chard in your diet:

Nutritional Powerhouse:

Swiss chard is extremely nutritious, offering a wide range of vitamins and minerals. It is an excellent source of vitamins K, C, A, E, B6, and B2, as well as dietary fibre and antioxidants. It also contains significant amounts of manganese, folate, copper, choline, magnesium, and potassium.

Diabetes Management:

The vegetable may help regulate blood sugar levels and is beneficial for people with diabetes or those at risk of developing the disease. It inhibits the activity of the enzyme alpha-glucosidase, which slows the breakdown of carbs into simple sugars, helping to stabilise blood sugar.

Bone Health:

Swiss chard is rich in calcium and vitamin K, both essential for maintaining strong, healthy bones. These nutrients, along with magnesium, stimulate bone growth and development, and may help prevent osteoporosis.

Improved Digestion:

The anti-inflammatory properties of Swiss chard may help reduce inflammation in the digestive tract and regulate bowel movements. It is also a good source of dietary fibre, which promotes healthy digestion and can aid in weight loss.

Heart Health:

The vegetable's anti-inflammatory and phytonutrient antioxidants, along with its potassium content, contribute to reducing blood pressure and lowering the risk of heart diseases. Swiss chard neutralises pro-inflammatory enzymes, helping to protect against conditions like atherosclerosis, heart attacks, and strokes.

Eye Health:

Swiss chard is rich in beta-carotene, which is linked to optimal eye health. Regular consumption may help reduce the risk of macular degeneration, glaucoma, night blindness, and other vision-related issues.

Brain Function:

Swiss chard is a good source of potassium and vitamin K, which are integral to boosting cognitive abilities and development.

Healthy Hair:

The presence of biotin in Swiss chard is linked to improved hair health. Biotin stimulates hair follicles and can enhance hair growth, texture, and luster.

Boosted Immunity:

The vitamin C content in Swiss chard helps the body absorb iron, strengthening the immune system. The vegetable's antioxidant properties also help fight inflammation and repair cell damage, further bolstering the immune system.

Frequently asked questions