Culinary use
Fresh young chard can be used raw in salads. Mature chard leaves and stalks are typically cooked (like in pizzoccheri) or sauteed; their bitterness fades with cooking, leaving a refined flavor which is more delicate than that of cooked spinach.[citation needed]
In Egyptian cuisine, chard is commonly cooked with taro root and coriander in a light broth.[16] In Turkish cuisine, chard is cooked as soup, sarma or börek.
Nutritional content
In a 100 gram serving, raw Swiss chard provides 19 calories and has rich content (> 19% of the Daily Value, DV) of vitamins A, K, and C, with 122%, 1038%, and 50%, respectively, of the DV.[17] Also having significant content in raw chard are vitamin E and the dietary minerals, magnesium, manganese, iron and potassium.[17] Carbohydrates, protein, fat anddietary fiber have low content.[17]
When chard is cooked by boiling, vitamin and mineral contents are reduced compared to raw chard, but still supply significant proportions of the DV (table).
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Reference
