Rainbow chard (also known as Swiss chard and silverbeet) is a beautiful green leafy vegetable with deep green leaves and bright red, yellow, orange, or pink stems.
(Photo from Austin Fresh.)
Related to beets, these nutrient-packed leaves are high in magnesium and iron, as well as an excellent source of fiber. They’re also rich in vitamins A, C and K, and they are high in antioxidants (as are all deep green leafy veggies).
They’re so versatile! You can enjoy rainbow chard sautéed, steamed or even raw. It’s also makes a great addition to any “green” juice or blended into a smoothie.
To prepare: strip the leafy part from the stems and cut up or shred depending on how you are serving. Then thinly slice the colorful stalks.
A raw salad with Swiss chard, cranberries, almonds, and goat cheese is a great start to a meal.
For a warm vegetable side dish, sauté the sliced ribs first with some olive oil, garlic and lemon zest. Then when almost tender toss in those brilliant green leaves and cook till just wilted. Finish with a sprinkling of sea salt and a squeeze of lemon. Or try my recipe for Farro with Swiss Chard and Mushrooms.
Now that’s some d’Lish colorful eating! – Kathy
Farro with Swiss Chard, Mushrooms & Goat Cheese
Makes 4 to 6 servings
1/2 cup whole farro grains
2 qts water
1 Tbsp olive oil
1 cup sliced wild or domestic mushrooms
4 cloves garlic, sliced paper thin
pinch red chili flakes
1 large bunch swiss chard, leaves torn and stems/ribs sliced
1/4 cup chicken broth
salt and pepper to taste
3-4 ounces fresh goat cheese (chevre) or 1/2 cup of shredded parmesan
To cook the farro: In a medium saucepan, combine farro and water and bring to a boil. Then reduce heat to a simmer; cook the grain for about 30 minutes, or until very tender, but do not let it become mushy. Add more water if it gets low. Drain the cooked farro and set aside. (You can do this the day before; refrigerate cooked grain.)
Heat oil in a large sauté pan over high heat. Sauté mushrooms and the swiss chard sliced ribs until half cooked, about 1 1/2 to 2 minutes. Add garlic and chili flakes and sauté for a few seconds. Stir in swiss chard leaves. Add chicken broth and cooked farro, and cook, turning greens several times, until greens are wilted. Season with salt and pepper to taste. Squeeze lemon over dish to brighten flavor. Serve dolloped with goat cheese or scattered with grated parmesan.
Recipe by Kathy Casey Food Studios®.