Swiss chard

In season in SW Michigan

In season

Months from the MSU Extension seasonal availability guide. Weather shifts dates a little each year.

Key nutrients

%DV uses FDA Daily Values for adults and children 4+. Values are USDA lab averages scaled to the serving; your harvest may differ.

Wellness

A cup of cooked Swiss chard has about 35 calories, 572 mcg of vitamin K (477% DV) and 536 mcg of vitamin A (60% DV). (USDA) The NIH Office of Dietary Supplements says vitamin K is important for blood clotting and healthy bones, and that people who take the blood thinner warfarin (Coumadin) should get about the same amount of vitamin K each day. (NIH ODS) In large long-term studies cited by Harvard's Nutrition Source, green leafy vegetables such as lettuce, spinach and Swiss chard were among those most strongly linked with lower risk of cardiovascular disease. (Harvard)

Pick, store and use

• Use

  Small leaves and stems can be eaten raw, but larger leaves should be cooked. Cook greens 1–3 minutes, until they wilt. (MSU Extension)

• Store

  Wrap unwashed greens in moist paper towels and keep them in a sealed plastic bag in the crisper. They keep about 3–4 days. (MSU Extension)

• Freeze

  Pick young, tender leaves, cut off woody stems, blanch 2 minutes, then cool and pack. (MSU Extension)

Where to get it nearby

No farm in our directory lists Swiss chard by name yet. Many farm markets carry more than their listing says, so it's worth asking.

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