These leafy vegetables are similar to spinach, but with a more intense and spicier flavor. Whether with pasta, in gratin, in soup or with meat or fish dishes - chard adds a special touch to many dishes.
For a simple side dish, just sauté onions and garlic, then add chard and dried tomatoes and season with salt, pepper, honey, rice syrup and lemon juice. Larger leaves can be used to wrap roulades or stuffed with vegetables, while the tender leaves of young plants are a great addition to salads. The vegetables are rich in protein, iodine, vitamins A, E and K, sodium, magnesium, iron and potassium.
Good to know
On the other hand, the vegetables also contain relatively high levels of nitrate and oxalic acid. As a result, people who are prone to kidney stones should only consume small amounts of chard or give it up completely. Because of the nitrate content, chard is not suitable for infants under five months old.
For individuals with an average tolerance about 100g makes a good test.
*amount of sugar depends on variety and ripeness
**The value of 'fructose total' composes of the pure fructose and 1/2 of the sucrose.
source: BZfE, aid.de