Swiss chard (bunch)

Swiss chard is a root plant with wide and elongated leaves, and the color of its leaves varies in different shades of green, from pale, yellow, and light green to dark green or red. Both the leaf and the white stem or stalk are eaten. The taste of Swiss chard is similar to that of spinach, although Swiss chard has a more intense flavor. Properties and benefits: Swiss chard contains Vitamin C and K, is a good source of fiber, and a powerful antioxidant. It contains a good amount of potassium and a lot of iron. It has very few calories and a lot of fiber, which aids in digestion and intestinal transit. It helps boost our immune system, but is also good for our skin. Due to its iron content, it is recommended for people with anemia. It is also good for our bone health due to its high calcium content. Nutritional information per 100g: Protein: 1.80g Carbohydrates: 3.74g Fiber: 1.6g Calcium: 51mg Iron: 1.80mg Magnesium: 81mg Phosphorus: 46mg Potassium: 379mg Sodium: 213mg Zinc: 0.36mg Vitamin C: 30mg Storage and tips: Like almost all leafy vegetables, Swiss chard has a short shelf life, so it is advisable to consume it within 1 to 2 days. Ideally, store it in the refrigerator in a container with damp paper towels or by spraying a few drops of water on the container to prevent it from wilting quickly. Recipe and culinary uses: The most common way to consume this vegetable is boiled, accompanied by boiled potatoes and olive oil. But there is another well-known way to prepare them, which is sautéing them with potatoes and paprika, and if you want to add a special touch, add pine nuts.