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Swiss Chard


There are several varieties of Swiss Chard, which fall into three categories: white-stemmed, colored, and perpetual (green). Cooked chard is a great stand- in for spinach. The stems can be steamed or grilled like asparagus. While Swiss Chard is naturally bitter, cooking mellows the flavor. Unless the stems are tender, remove them and just prepare the leaves. You can prepare chard in a jiff by sauteing it in olive oil with some garlic—toss in some chili for a little zip.

Nutrition Facts:

A very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.


Store unwashed chard in a perforated plastic bag in the refrigerator for three to five days. Chard can be frozen; just blanch it for two to three minutes before freezing.


If the stalks are too tough, cut or tear them away from the leaves. When using stalks, trim them into manageable pieces and cook before the leaves for a few minutes. Chard can be boiled, steamed, or sautéed.

Quick Fix:

Toss some raw, tender, young chard (small leaves) into a salad.