- 1 Chard denomination
- 2 The origin of chard
- 3 Swiss chard varieties
- 4 What does a chard look like?
- 5 How to prepare and use chard
- 6 How do we find chard and under what conditions?
- 7 The best specimen and its conservation
- 8 Nutritional characteristics of chard
- 9 How can chard help us?
- 10 We leave you 2 dishes with very interesting chard
Many people want to know if chard is fattening. We do different activities every day: we walk, we talk, we dance, we breathe, and the list is endless, but if all these activities have in common, it is when you do these activities, they consume energy. But do you want to know where this energy comes from? Well, thanks to the calories your body absorbs when you eat.
Each food you eat has unique nutrients, such as vitamins and minerals, but carbohydrates, fats, and proteins change to change your calorie intake. If you gain more calories than you consume during exercise, your body will store them, which is your weight gain.
We all know that certain foods are easier to gain weight than others. For example, if I want you to quickly say what makes you fat between the green salad or the hamburger, you will definitely respond to the second option. This is because the calorie load of the hamburger is much higher due to its ingredients.
It is precisely because we know that you want to learn about diet in a healthier and more nutritious way, without neglecting the taste, that is why today we present you a nutritious vegetable: chard. This vegetable is native to southern Europe, but today, many varieties have appeared due to the different climates that are grown throughout the world.
Chard is a plant rich in vitamins, folic acid, fiber and protein. In addition to containing a lot of water (up to 48% water). On the contrary, its carbohydrate and fat content is very low, the latter is almost non-existent in this plant. In addition, we also tell you that fiber is a plant compound that, among other factors, prevents the complete absorption of fat, so our body cannot store excess fat.
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Chard is a green leafy vegetable. Its scientific or Latin name is Beta Beta vulgaris or cicla. It belongs to the Quendopodiaceae family. The name Beta refers to the pigments it contains: Betacyanin and Betaxanthin.
The origin of chard
Chard is one of the oldest green leafy vegetables and has been known to the Greeks for hundreds of years. The first report on this vegetable placed it in the Mediterranean region and the Canary Islands (Vavilov, 1951). Aristotle mentioned the “fattening chard” in the 4th century BC. C. It was introduced to the United States in 1806.
Swiss chard varieties
- Lyon yellow (Lyon yellow): with large, wavy leaves, very pale greenish yellow. Very pure white stems, up to 10 cm wide. Rich in production. Greater resistance to flowers. Thank you very much for your quality and taste.
- Green and white stems Bressane: dark green wavy leaves. The stem is very white and very wide (up to 15 cm long). The plants are very vigorous, so the planting frame must be very wide. Very appreciated variety.
- Chinese chard: also known as cabbage or Chinese cabbage. It has a white stem, green leaves, and its bitter taste is reminiscent of chicory.
- Red chard: This variety of chard has reddish stems and green leaves. It has a strong flavor and is larger than ordinary stalks.
- Other varieties: green and white stem R. Nice, Paros and Fordook Giant.
What does a chard look like?
- Color: The color changes according to the change between hue and dark green. The petiole can be milky white or white.
- Shape: The leaves are the edible parts, they are large, oval and heart-shaped, it has a wide and long petiole or stem that extends towards the leaf.
- Size: Harvest when the sugar chard weighs between 0.75 and 1 kg.
- Weight: When harvested, the leaves are typically 25-30 cm long and the stems 3-4 cm wide.
- Flavor: Its flavor is similar to spinach, but a little softer. It is good to know that when chard ages, the stem will produce a certain bitter taste.
How to prepare and use chard
As mentioned above, if the chard is steamed, the oxalic acid will no longer be harmful. But we must not forget that heat treatment is a decisive factor in reducing the concentration of vitamins in vitamins in food (especially water-soluble vitamins, such as vitamin C).
- Straw: This part of chard is considered by many to be the best part of chard. The straws can be boiled, shaken, roasted, or eaten as part of a vegetable soup.
- Leaves: Boil them in water or steam, fry them or add oil and lemon juice to taste, and you will get very light and healthy dishes.
- Young leaves: they can be eaten raw in salads like lettuce.
- Sauteed chard: Another method of preparation is to fry them with a little olive oil.
- Swiss chard steamed chard: It is recommended to prepare steamed Swiss chard because they digest better and can guarantee the maintenance of their properties.
How do we find chard and under what conditions?
Chard is a temperate plant that does well in moderate temperatures. This is very detrimental to sudden changes in temperature. When the temperature is below 5ºC below zero, it will freeze, and when the temperature is below 5ºC above zero, it will stop developing. In plant growth, the temperature is between 6ºC and 27ºC and 33ºC, which is the best way to grow between 15ºC and 25ºC.
You don’t need extra light. So much so that if too much light is accompanied by an increase in temperature, it can be harmful. In greenhouse crops, the relative humidity for their development is between 60% and 90%. In some tropical and subtropical areas, as long as it grows on high ground, it grows well, and because these areas do not have an obvious winter, it can be perennial.
Therefore, taking into account the above factors, it can be said that the best time to consume it is from autumn to spring.
The best specimen and its conservation
When selecting high-quality fattening chard, we can say that the best specimens are those with smooth leaves and uniform green colors. It is also preferred that the leaves are hard and white.
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When we talk about fresh chard, it is convenient to consume it as soon as possible, considering that over time it will lose its nutritional properties. It can last about 4 days in the refrigerator. We can buy it frozen or freeze it at home, in this case we have to blanch it for 2 to 3 minutes and then freeze it again.
Nutritional characteristics of chard
Swiss chard, like other vegetables, has nutrients and is beneficial to the human body. Including them in the kitchen is a smart way to take care of our health.
Chard: the characteristics of this vegetable
Like other vegetables, chard stands out for its high water content and the lack of carbohydrates, proteins and fats in its composition. Therefore, it is a low-energy vegetable. According to the functional classification of foods, chard is a regulated food because it contains many vitamins and minerals. In this sense, its outer leaves are rich in vitamins.
Minerals: Swiss chard is richer in magnesium, sodium, iodine, iron, and calcium, while potassium is a higher mineral. Potassium is a mineral necessary for the production and transmission of nerve impulses and normal muscle activity. It also interferes with the water balance in the body.
Magnesium is related to the function of the intestines, nerves and the motor system, is part of the bones and teeth, can improve immunity and has a mild laxative effect. As for iodine, it is a mineral necessary for the normal functioning of the thyroid gland and produces thyroid hormones.
Vitamins: Regarding the content of vitamins, its high contribution in vitamin A and folic acid stands out. As we said before, the vitamins in chard make up a greater proportion of the outer leaves of the plant. It also contains vitamins C, E, and K.
However, in addition to this, chard also contains a lot of oxalic acid (an antinutrient), which interferes with the absorption of certain nutrients (such as calcium). In this sense, it is important to know that oxalic acid will stop exerting negative effects at high temperatures (as occurs during cooking).
How can chard help us?
Taking into account the nutritional content of Swiss chard, its role in health depends on how we include it in a balanced diet. Therefore, chard can be useful in different situations:
- Vision, hair and skin: Due to the vitamin A it contains, it contributes to the care of the eyes, the health of the skin and the health of the hair. It has antioxidant properties. Thanks to the fact that it protects us from free radicals, it also helps us fight degenerative diseases or infections.
- Obesity: As we said before, chard has a low energy content, so it can be used as an active supplement to a slimming diet.
- Pregnancy: They are essential foods in the diet of pregnant women and women of childbearing age. It is a food with a very important folate content. Folic acid is a vitamin compound that interferes with the development of the embryonic nervous system, so its deficiency in the early stages of pregnancy can cause changes in the neural tube in children.
- Anemia: Folic acid and iron play an important role in preventing the development of anemia, especially when vegetables are eaten raw, as it contains a large amount of vitamin C, which is beneficial for the absorption of iron.
- They improve bone health: Swiss chard leaves contain a lot of calcium and vitamin K, which is why they help to take care of bone health.
We leave you 2 dishes with very interesting chard
Are potato and chard cakes fattening?
There is no doubt that this delicious and juicy dish can be delicious even in the best flavors. Its main ingredients are chard, eggs and potatoes. Eggs stand out for their high protein index. For their part, potatoes are mainly made up of carbohydrates. Also remember that the butter and olive oil used in this recipe are mostly made up of fat.
The end result is a very balanced and nutritious meal, very easy and quick to prepare, it contains the benefits of its different ingredients, and it gives us enough calories, especially more flavor. If you don’t have children in your family and you want to add vegetables to your diet, this is a great way.
Do bacon and chard make you fat?
This is a delicious and easy-to-cook dish. Its main ingredients are chard, eggs and bacon. Bacon is a food extracted from pork, which is characterized by a high fat content and a low protein content.
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Although to be honest, this dish increases the calories we want to eat, but it is really worth it because it is a very rich and nutritious meal. This is a delicious and enjoyable suggestion that will keep us energetic while providing us with lots of basic nutrients.