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Swiss chard
Every knowledge on vegetables, health and nutrition.
Scientific Name
Beta Vulgaris (Chenopodiaceae family)Common name
spinach beet, leaf beet, white beet, Swiss chard, joutte, blette
Varieties and seasons
It is important to distinguish between Swiss chard and leafstalks, the first consisting of the whole leaf, as distinct from its “rib” or leafstalk.
For many years chard was considered as either having a red or white rib but at the end of the 19th century, when it grew in popularity, there were 8 to 10 varieties. The two most commonly grown varieties today are white chard with a green stalk and green chard with a white stalk.
There are several "types" of green chard: for example "Nice" and "Ampuis".
The ”blette de Nice” enjoys a strong reputation and is used in numerous dishes.
The green of the leaves resembles that of spinach.
The inhabitants of Nice enjoy it as a starter, as a gratin, in omelettes, and even in desserts as part of apple and pine nut pies.
Vegetable garden: growing Swiss chard
"White beet” or chard needs to be grown in a very rich, cool soil.
Sowing takes place in April and May in rows 30 cm apart, in seed holes. Once the plants have grown, you only need to keep a single stem. You can bed out the plants that you have removed.
Swiss chard requires a lot of watering to keep the ground fresh.
The leafstalks can be picked one by one as soon as they are large enough, until the first frosts, and in some cases they can be picked again the following Spring before they go to seed.
Production
The three main producers in the EU are:
-Italy with 4,000 ha of open fields and 250 ha of covered areas,
-France with 2,000 ha
-and Spain with 1,200 ha, with an average yield of 40 t/ha.
Consumption
The ribs are the most commonly eaten part, which are similar in taste to artichoke bottoms.
Nutritional values (per 100 g)
Raw* | Cooked* | RDI ** | |
|---|---|---|---|
Energy | 21 kcal | 17 kcal | |
Proteins | 2.1 g | 1.8 g | |
Carbohydrates | 2.7 g | 2.3 g | |
Fat | 0.2 g | 0.1 g | |
Fibres | 1 g | 1.3 g | 30 g |
Sodium | 170 mg | 130 mg | |
Magnesium | 81 mg | 86 mg | 375 mg |
Calcium | 80 mg | 80 mg | 800 mg |
Iron | 2.3 mg | 2.3 mg | 14 mg |
Potassium | 378 mg | 510 mg | 2,000 mg |
Provitamin A | 4,815 µg | 4,100 µg | 4,800 µg |
Vitamin C | 35 mg | 18 mg | 80 mg |
Vitamin B9 | 22 µg | 10 µg | 200 µg |
* Ciqual 1995 **Recommended Daily Intake |
Nutritionist’s advice
Swiss chard stalks are particularly rich in provitamin A or beta-carotene: this vitamin is essential for the skin, tissue and vision.
It is an excellent source of magnesium and iron, two nutrients often lacking in the diets of women, children and teenagers.
What is about portions...?
-a child portion : half a cup
-an adult portion : a cup and a half
Cooking and nutrition: tasty combinations
-Swiss chard gratin: Steam the Swiss chard stalks and mix with cheese and a white sauce. This dish is a particularly high in nutrients, including fibre, calcium, magnesium and vitamins A, B2, B12.
-”Green tart”: This recipe has been handed down to us from the Middle Ages, when they really knew how to cook vegetables. Vegetable pies, tarts and flans were highly appreciated and always offered at the end of the meal. The green tart contains the usual flan ingredients (eggs and milk) and Swiss chard leaves and leafstalks. Highly spiced (pepper and cinnamon) it can be served as a main dish, accompanied by a dairy product for added calcium.
