Translation:
Spinach, also known as "chard" or "Swiss chard," belongs to the Beta Vulgaris family, along with spinach and beets, or even quinoa. Appearing since antiquity on the shores of the Mediterranean, Swiss chard is resistant to cold and is cultivated in France from late summer to early winter. Sometimes unloved or forgotten, they have nothing to envy other vegetables: they are filled with nutrients and essential minerals, and their melting texture will delight the taste buds of the most discerning gourmets. Rediscover their virtues!
Nutritional Information
The arrival of winter is often characterized by a decrease in energy and a weakening of the immune defenses. Regular consumption of Swiss chard can protect you against these effects, thanks to the vitamin C and glutamine they contain. These antioxidant molecules guarantee immune health and help limit oxidative stress, while protecting the body against cellular aging. Swiss chard is also an exceptional source of vitamin A, which protects the cells of your skin and eyes, limiting the effects of aging. Swiss chard feeds directly from the soil and is therefore packed with minerals such as magnesium, copper, manganese, iron, and potassium. These essential minerals regulate blood pressure, ensuring better cardiovascular balance. Swiss chard is also particularly rich in fiber essential for the balance of intestinal flora. Fiber promotes the natural production of bacteria and enzymes essential for the proper functioning of your digestive system. They facilitate transit while contributing to the stabilization of blood glucose levels.
How to Choose and Enjoy Swiss Chard
We advise you to choose, as far as possible, vegetables from organic farming to limit the negative impact of certain pesticides on your health. The nutritional virtues of Swiss chard leaves complement those of the "ribs"; you can therefore enjoy them in their entirety. However, they have slightly different cooking times. Before steaming, it is advisable to remove the fibrous skins covering the ribs of your Swiss chard for a more pleasant texture in the mouth. You can then sauté them with a little butter or olive oil before seasoning to your taste. Traditionally, Swiss chard is mainly cooked in sauce, gratin, or pies. However, raw Swiss chard leaves have a very distinctive and mineral flavor. They can be consumed in salads, accompanied by dried fruits, sun-dried tomatoes, or caramelized onions. The ribs are delicious with a little goat cheese and pine nuts. Enjoy your meal!
Sources: Interfel; Health Passport; whfoods.
References: (1) Willcox JK, Ash SL, Catignani GL. Antioxidants and prevention of chronic disease. Crit Rev Food Sci Nutr 2004;44(4):275-95. (2) Infali P, Bacchiocca M, et al. Characterization and biological activity of the main flavonoids from Swiss Chard (Beta vulgaris subspecies cycla). Phytomedicine 2006 May 12. (3) Kugler F, Stintzing FC, Carle R. Identification of betalains from petioles of differently colored Swiss chard (Beta vulgaris L. ssp. cicla [L.] Alef. Cv. Bright Lights) by high-performance liquid chromatography-electrospray ionization mass spectrometry. J Agric Food Chem 2004 May 19;52(10):2975-81. (4) He FJ, Nowson CA, et al. Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: meta-analysis of cohort studies. J Hum Hypertens 2007;21:717-28. (5) Bazzano LA, Serdula MK, Liu S. Dietary intake of fruits and vegetables and risk of cardiovascular disease. Curr Atheroscler Rep 2003 November;5(6):492-9 (6) He FJ, Nowson CA, et al. Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: meta-analysis of cohort studies. J Hum Hypertens 2007;21:717-28.