Apple Walnut Rainbow Swiss Chard Salad Recipe (2024)

FAQs

Can Swiss chard be eaten raw in a salad? ›

Swiss chard can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed or added to soups and casseroles. Here are some tips to incorporate more Swiss chard (leaves and stems) into the daily routine: Add a handful of fresh Swiss chard leaves to an omelet or scrambled eggs.

All chard is Swiss chard; it's just stalk colors and names that vary! The stalks and leaf veins of Swiss chard vary in color from yellow to pink and deep red to white. Chard with red stalks is called Rhubarb, Red, or Ruby Chard. Chard with multicolored stalks grouped together is known as Rainbow Chard.

Chard can be steamed or sauteed, and it's great in soups, stews, casseroles, frittatas and quiches. Young leaves can be eaten raw in salads.

Add chopped raw chard to salads, especially with a lemon-juice vinaigrette. Raw chard can have an assertive taste, so start with a little and see what you think. Sauté chopped chard with diced onion, then use it as a filling in omelets or mixed into frittatas.

Risks of Eating Swiss Chard

Those taking blood thinning medications, such as Coumadin or warfarin, should be mindful of their vitamin K intake. Vitamin K plays a significant role in blood clotting and can affect your international normalized ratio (INR), a value that highlights how quickly your blood clots.

You Can (and Should!) Cook Your Swiss Chard Stems. Here's How. Don't let the best part of this delicious vegetable go to waste.

We normally think of the leaves as the edible part of this plant, but ruby chard's deep red stems cook up as a tender, delicious little vegetable all on their own.

While both are high in vitamins A and K, magnesium, and iron, spinach is much higher in calcium — providing 24 percent of your recommended daily intake compared to chard's 10 percent — and in vitamins B, particularly folate (via SF Gate). In fact, spinach has 10 times the amount of folate than chard.

Well as it turns out, chard is a superfood and one of the healthiest veggies on planet earth. 100 grams of chard will give you 3 times the amount of vitamin K you need per day.

Kidney stone:

Swiss chard contains oxalates that may increase urinary oxalate excretion and predispose some individuals to calcium oxalate stones. As a result, anyone with kidney stones should avoid Swiss chard because oxalates may increase symptoms in certain people.

Can you eat Swiss chard like lettuce? ›

If you prefer you can eat swiss chard leaves raw. Raw leaves are a common addition to pre-packaged salads and can also add a big nutritional boost to smoothies. Another fun way to eat raw chard leaves is by using them as a healthy substitute to a tortilla for wraps and tacos.

You can enjoy chard raw like spinach, kale and lettuce. As with spinach and kale, chard is earthy, but its bitterness is less intense than kale's.

Wait, can you eat rainbow chard raw? You can absolutely eat chard raw, the same way you would eat kale or spinach raw.

Boil Swiss chard for a healthier side dish.

Bring a pot of water to boil on the stove, and add several generous pinches of salt. Add the chopped stems from 3-4 leaves, and cook for 2-4 minutes until they're mostly tender. Place the leaves in the pot, and cover for 1-2 minutes. The leaves should be wilted.

If you prefer you can eat swiss chard leaves raw. Raw leaves are a common addition to pre-packaged salads and can also add a big nutritional boost to smoothies. Another fun way to eat raw chard leaves is by using them as a healthy substitute to a tortilla for wraps and tacos.

Swiss chard is a type of leafy green packed full of nutrients like fibre, vitamin K and magnesium. It can be eaten raw or cooked. Try adding Swiss chard to your next soup or salad!

You can eat these greens both raw or cooked. However, cooking chards improves not only the nutrient availability, but also the taste. Swiss chard is susceptible to foodborne pathogens, like other leafy greens, so be careful about washing this veggie thoroughly before preparing it.