Seasons/Availability
Rainbow Swiss chard is available year-round.
Selection/Storage
Look for Rainbow Swiss chard with crisp, bright colored leaves and stems. Avoid those that are wilted or yellowing. Store in the refrigerator in a plastic bag for up to one week.
Preparation/Serving Tips
Rainbow Swiss chard can be served cooked or raw but should always be washed thoroughly due to its sandy texture. When preparing, separate the stems from the leaves and if needed, peel off any tough outer layers of stem skin before slicing into small pieces. Cook the stems first as they take longer to cook than the leaves. Serve cooked Rainbow Swiss chard with garlic butter, white wine sauce, or bacon for added flavor. Raw chard is best thinly sliced and added to salads and sandwiches. The leaves can also be chopped and cooked as a side dish or used in omelets, quiches, soups, or pasta dishes. Raw chard is also an excellent ingredient for juicing.
Nutritional Value
Rainbow Swiss chard is low in calories and rich in vitamins A and C as well as antioxidants such as beta-carotene and lutein which are known to have anti-inflammatory benefits. It’s also high in fiber, minerals such as iron, magnesium, manganese, potassium, zinc and calcium. Rainbow Swiss chard is a good source of protein when combined with other vegetables or grains. Additionally it provides important B vitamins such as thiamine, riboflavin, niacin and folate.
Health Benefits
Rainbow Swiss chard is a nutrient-rich vegetable that can help to reduce inflammation in the body due to its high concentration of vitamins and minerals. It’s also known for reducing the risk of certain diseases such as cancer and diabetes due to its anti-inflammatory properties. Rainbow Swiss chard also helps to fight against oxidative stress by providing important antioxidants which protect cells from damage caused by free radicals. Additionally it can aid in digestion due to its fiber content. Lastly, Rainbow Swiss chard helps with weight management since it’s low in calories yet high in nutrients.
