Swiss Chard
Have you ever considered gardening, but were too intimidated? Afraid that you will kill everything? It is easier than it seems to grow healthy, fresh food and you don’t even need a lot of space.
Springtime is the best time to start planning what you would like to grow and where. If this is your first garden, aim for plants that are easy to grow and easy to take care of. Here are a few plants that I would recommend for first time gardeners. Growing these sure fire crops this year will give you the confidence to try other crops in the future years.
Swiss Chard
Swiss chard is leafy green vegetable that is packed with nutrients and is a healthy addition to your diet. Just one cup provides over three times the recommended daily allowance of vitamin K! Swiss chard is also a good source of magnesium and vitamins A and C. Chlorophyll, a natural pigment found in Swiss chard and other leafy greens, has demonstrated cancer preventative actions. Including chlorophyll-rich vegetables like Swiss chard in your diet often can help fight carcinogenic compounds such as grilled or fried meats as well as environmental carcinogens. Swiss chard also contains alpha-lipoic acid, a fatty acid and antioxidant that has been found to provide health benefits for those individuals with diabetes. Studies show that alpha-lipoic acid may help with blood sugar regulation and management.
Important Note - Individuals who take blood-thinners like Coumadin or warfarin should avoid sudden changes in their vitamin K intake. Vitamin K is an essential nutrient for blood clotting and changing the amount of vitamin K that one consumes can interfere with the effectiveness of blood thinners.
Swiss chard is in the beet family, but unlike beets, Swiss chard does not have a bulb. Swiss chard is a fast-growing plant that can be harvested four to six weeks after planting and can provide leaves for months from a single crop. Harvesting can begin when the plant reaches a height of 9 inches, and the baby leaves can be used in fresh salads. When a leaf is cut, a new one grows in its place, so harvesting can be done by removing individual leaves or cutting the entire plant down to about an inch above the soil. Even after being cut, the plant will continue to regrow.
Swiss chard is easy to grow in a garden or in a patio pot. Seeds can be planted as soon as the soil is workable in spring. A little spring frost will not harm Swiss chard. For an even earlier harvest, you can start seeds indoors and plant the seedlings outside when nighttime temps no longer go below 30 degrees. Plant ½ inch deep, 1 inch apart. Water plants moderately, as under watering can cause a bitter taste.
Swiss chard is an easy to grow versatile vegetable that can be consumed raw, or cooked various ways. It can be sautéed on its own or added to stews, salads, stir-fries, frittatas, pastas, and more. Its adaptability makes it a great addition to many recipes, and it can be paired with a variety of foods.
Swiss Chard & Vegetable Frittata
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Cancer interception by interceptor molecules: mechanistic, preclinical and human translational studies with chlorophylls | SpringerLink
The “interceptor” properties of chlorophyllin measured within the three-component system: Intercalator–DNA–chlorophyllin - ScienceDirect
Effect of alpha-lipoic acid on blood glucose, insulin resistance and glutathione peroxidase of type 2 diabetic patients - PubMed (nih.gov)