Swiss chard: our vegetable valedictorian

Beta vulgaris, more commonly known as Swiss chard

Swiss chard is a tall leafy green vegetable scientifically known as Beta vulgaris. It belongs to the same family as beets and spinach, and shares a similar taste profile with a flavor that is bitter, pungent, and slightly salty.


Beta vulgaris

A vegetable valedictorian

Swiss chard is a vegetable valedictorian with an impressive list of health-promoting nutrients, for example, it’s a natural antacid. Eating chard can help neutralize acid in your body; other benefits include:

  • Anti-inflammatory
  • Anti-oxidant
  • Bone health
  • Blood sugar regulation
  • Potentially protects liver
  • Potentially enables pancreatic cell regeneration

The list is mind boggling, especially when you consider its versatility. It tastes great too – with a slightly salty flavor that ticks the savory taste bud box.

Does your veg patch plan include chard?

Chard is easy to grow and it produces all summer because it is a super cut and come again kind of vegetable. Broadly sow your Swiss chard now, and you will be picking and eating it from June until October. If you are worried about your blood sugar or managing diabetes, get cracking. Add Swiss chard, spinach, spinach beet and beet root to your growing plans or shopping list – we can help you there!

Salads, juicing, dolmas…

You can incorporate chard in your diet in salads, dolmas (stuffed leaves), soups, or even juicing. We tried the super veg in two ways – dolmas and a multi-grain salad.

  • Create a sauce using tinned tomatoes, fresh herbs, capers and olives.
  • Lightly cook carrots and Swiss chard, folding them into the red sauce.
  • Cook whole-grain brown rice mixed with a bit of quinoa in a rice steamer.
  • Mix the lot together as a hearty salad.
  • When cooled you can use to stuff chard leaves as dolmas and eat during the week.

Swiss chard dolma rolls

For breakfast, why not try a green juice with Swiss chard, cucumber, ginger, spinach and lime – it’s terrific.

Everyone loves a Reuben

Another fantastically simple way of cramming in lots of veggies and fruits – an open-face shallot, chard and apple sandwich. For meat lovers, consider using chard in your Reuben. We liked the LA Times recipe a lot.

A favorite Reuben recipe from the LA Times