Swiss Chard Frittata (Provided photo — Yvona Fast)

Do you know about Swiss chard? Many people don’t. It is one of those summer delights available at farmstands and farmers markets — but you probably won’t find it at your supermarket, even in season.

The large leaves and bright stems are so pretty, they are often grown as ornamentals. It is also one of the leafy veggies we simply call “greens.” The flavor is a bit pungent, earthy, and salty, like something in between beet greens and spinach — since it’s related to both.

Swiss chard did not originate in Switzerland, but in the Mediterranean region where it was eaten since prehistoric times.

A Swiss botanist, Koch, was the first to determine its scientific name (Beta vulgaris subspecies cicla, where Cicla refers to Sicily) in the 19th century.

We know from Aristotle’s writings that the Greeks and Romans used chard, and honored its medicinal qualities. Because chard grows well in cool climates with sandy soils, it became popular in central and eastern Europe — and is well suited to our northern Adirondack weather and short growing season.

Chard is a superfood. Its vibrant hues come from anthocyanins, betalains, powerful antioxidants, flavonoids and other important phytonutrients which help prevent cancer and degenerative diseases.

Like other greens, chard is low in calories (just 35 per cup) and is rich in important vitamins and minerals: potassium, magnesium, iron, vitamins A, B and C, K, and fiber. A cup of Swiss chard provides 300% of vitamin K, 100% of vitamin A, 50% of your vitamin C requirement, more than a third of your daily magnesium needs, 27% of your potassium needs and 10% of your calcium requirement. Vitamin K, magnesium and calcium are important for strong bones and help prevent osteoporosis. Magnesium can prevent the onset of type 2 diabetes because it decreases insulin resistance. It also has small amounts of zinc and phosphorous.

When shopping, look for fresh, young, tender greens with long, crisp stems. To test for freshness, press or twist a stalk; it should be firm and crisp, not rubbery.

Swiss chard greens are used in the same way as spinach. But even those who know the vegetable often discard the thick celery-like stalks because they don’t know what to do with them.

This is unfortunate. Unlike tough stems of kale or collards, stems of Swiss chard are tender enough to eat; they just need to cook a little longer than the leaves, and they’re tender and sweet.

The long, crunchy stalks come in vibrant colors of red, yellow, white and green. Use them as you would celery — slice thin to add crunch to tuna salad, pasta salad, potato salad. To cook, steam, braise or saute with onions and mushrooms. The mild-flavored stems pair well with strong seasonings like garlic, ham, or chilies.

You can use both stems and greens in stir-fries, braises, casseroles and soups, adding the stems a bit earlier as they need to cook a little longer. Both stems and greens are great mixed into pasta or grain dishes, seasoned with garlic, olive oil or butter, and lemon juice or mild vinegar (like cider or balsamic).

Large, mature chard leaves can be used in place of cabbage to wrap grain, vegetables or meat as you would for stuffed cabbage.

Young, tender leaves can be mixed into salads (as can the crisp, crunchy stems). The greens are delicious in egg dishes like frittatas, omelets and quiche, or cooked as you would spinach,

For a fast weeknight supper, saute chard stems with onions and apples, then add diced ham and shredded cheese. Serve with potatoes, pasta or grain. For a fancier presentation, saute chard stems with onions, add some shredded cheese, and wrap in a French crepe or a Mexican tortilla. Or simply mix sauteed chard stems (or greens) with cooked pasta, and season with salt, lemon juice, olive oil, and fresh minced garlic.

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Braised Chard with Pork and Apples

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Ingredients:

1 or 2 strips bacon

2 pork chops, boneless if possible

1 onion

1 bunch chard

1 apple

1/4 – 1/2 cup apple cider

1/3 cup sharp cheddar cheese

1 – 2 tablespoons apple cider vinegar

Directions:

Cook bacon to render fat. Remove bacon and set aside.

Place pork chops in pan; sprinkle with salt and pepper. Cook 5 minutes per side, and set aside with the bacon.

Peel and dice the onion; add to skillet and cook about 5 minutes.

Wash chard stems; slice in 1-inch pieces. Add to the skillet, cover, and cook 5 minutes.

Wash, core, and dice the apple. Add to skillet, cover, and cook 5 minutes.

Add some of the greens. Pour in the apple cider and place reserved chops on top. If you wish, you can cut them up first.

Cook until vegetables are soft and pork is done, about 10 minutes.

When everything is tender, sprinkle with cheese and cider vinegar. Serve with potato, or over pasta or grain.

Serves 2 – 3.

Option: Use diced cooked ham in place of pork chops. Or, brown a half-pound of Italian or breakfast sausage along with the onions, and omit pork chops. For a vegetarian dish, omit meat and stir in cooked lentils or beans at the end of cooking.

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Swiss Chard Frittata

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Ingredients:

About 3 cups chard leaves, washed

2 – 3 teaspoons olive oil, butter or bacon drippings

4 oz. mushrooms

1 – 2 cups sliced chard stems

1/2 onion

1 or 2 cloves garlic

3 eggs

1/2 cup cottage cheese

2 tablespoons freshly shredded parmesan

6 cherry tomatoes, halved (optional)

Directions:

Steam chard leaves until tender, 2 – 3 minutes. Set aside to drain and cool.

Heat oil or butter in skillet; add mushrooms, chard stems, onion and garlic. Cover and cook on low, stirring occasionally, 5-10 minutes, or until soft.

In bowl, beat eggs; beat in cheeses.

Chop chard leaves coarsely, and stir into the eggs.

Pour egg mixture over vegetables in skillet. If desired, top with a few halved cherry tomatoes. Ccook on low heat until eggs have set, about 10 minutes.

Serve with potatoes or French baguette. Serves 2.