Tag Archives: nutrition

Colorful Chard

Hey again!

Seattle’s fickle spring weather is here! Will it rain, will it shine, or will we get our two flashes of lightening and thunder and call it a storm? Either way, it’s our Northwest springtime and it’s arrived.

file000899060491Around this time of year many people begin planning a vacation to a location where the sunshine is an everyday occurrence rather than a rarity to celebrate. And that’s where this week’s chard came from; a few hundred miles to the south in California, where many Washingtonians wish they lived during the rainy season. Though we strive to always provide local produce some of our produce has to come from a little farther because of the weather. Don’t worry though, it was still organically grown buy responsible local farmers, they were just a bit farther away! This is basically because chard is usually harvested in the fall, but in California they can grow healthy crops much earlier than we can here in Washington. Crops like Swiss Chard.

The name “Swiss Chard” is actually quite misleading. The vegetable is a member of the beetroot, or garden beet family, and originated in the Mediterranean area. It wasn’t until the 19th century that it became known as Swiss Chard. This was to help distinguish it from French Chard, or as we now know it, spinach.

168123_1017Like most leafy greens, chard is full of health benefits, most notably its ability to regulate blood sugar and its supply of vitamin K. Swiss Chard contains large amounts of syringic acid, also known as a flavonoid.This flavonoid stops certain enzymes from breaking down carbohydrates into complex sugars and therefore aids in moderating your blood sugar. Chard is also high in fiber which helps prevent heart disease and stabilize blood sugar levels.

The Vitamin K is extremely necessary for building healthy strong bones. Everyone knows that calcium is essential for bone health, especially among women. However, vitamin K is a prime component used to activate osteocalcinsOsteocalcins attach calcium to molecules inside our bones and keep our bones from breaking down!

Now that you know all the benefits of this veggie, the most important part comes: how to cook it and make it taste good. Below is a quick and delicious recipe to help get you started!



Rainbow Chard Scrambled Eggs


1 tablespoon butter
1 small sweet onion (there is a yellow onion in this week’s box which will work well too), chopped
3 garlic cloves, crushed and roughly chopped
6 leaves Swiss chard (you can add the stems to if you finely chop them), chopped
1/4 cup parsley, chopped
1/2 teaspoon crushed fennel seeds
6 eggs, beaten
1/2 cup grated Romano cheese
1/4 teaspoon salt (to taste)
1/8 teaspoon freshly ground black pepper (to taste)


  1. Heat butter in an eight to twelve inch skillet. Add onion and garlic; sauté 5 minutes.
  2. Add the rainbow chard and herbs. Sauté until the chard is wilted, about 2 minutes. Add eggs, cheese, salt and pepper. Stir and cook until the eggs are solid but still moist to the touch.

Happy eatings!



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