FOOD PROPERTIES OF CHARDS

Chards are rich in soluble fiber in the form of mucilage. This type of fiber is extremely interesting for the maintenance of health. In addition to promoting intestinal transit and prevent constipation, this component is very important in the prevention of cholesterol and purification of the toxic elements of the intestine, which could be responsible for intestinal diseases or the development of other diseases such as cancer. Soluble fiber acts by "catching" the toxins in a gelatinous mass that makes the intestinal absorption of these hazardous substances and facilitates their expulsion to the outside through the feces. Do not forget the importance of fiber in the prevention of intestinal putrefaction, responsible for such unpleasant anomalies such as excess of gas, intestinal fermentations or belly pain.

A regularized bowel function, which avoids constipation, is very important in the prevention or treatment of hemorrhoids. Softer feces allow their passage easily, so people with hemorrhoids will not feel so much pain; a soft consistency of feces is more appropriate to prevent this disease.

Beware ! Chards are rich in oxalates

Chards, like spinach, leeks, parsley, are capable of producing much sodium oxalate as a result of plant metabolism. This component, when combined with calcium in the body, produces calcium oxalate. The oxalates were considered among the primary responsibles of developing kidney stones composed of calcium oxalate. For this reason many experts recommend that people with these problems should not eat these food and in any case, should not exceed 50 mg of oxalic acid. (1/4 cup of chard per day maximum)

It should also be noted that the oxalate is deposited in the joints of the body and can cause injuries by friction in them, especially in people with sensitive articulatory joints due to illnesses such as arthritis.

Other specialists are not as strict and believe that one should not strictly avoid or restrict foods high in oxalates. In their opinion, the ingestion of such plants is only partly responsible for the development of kidney stones. Other factors such as very high calcium intake, excess of protein in the diet or the habit of drinking a little water seem to have a higher impact than the intake of these plants in a fixed amount. It is preferred to talk of a moderate consumption, appropriate to each person´s tolerance.

These foods should be avoided by people with physical abnormalities that cause an increase in oxalate, such as, for example, those with primary hyperoxaluria, a condition in which, for lack of enzymes, the body produces more oxalate than the normal.

The best way to eat chards

Although chards can be eaten throughout the year, from a dietary point of view, the best time to eat chard is winter, since it is the time when the leaves are dark green and with a higher content in principles, especially in vitamins.

Chard combines well with many foods, but it is particularly interesting when combined with legumes. Legumes contribute with their high protein content, while the greens provide their high level of vitamins and minerals. Chards promote digestion of proteins from legumes and prevent indigestion and the dreaded flatulence from legumes.

Due to its high levels in minerals, the greens are vegetables with a very good natural flavor. This means that, when cooking, you do not need to spice it too much, because one can eat them easily beacuse of their natural flavour. In fact, we would not need to add salt, because the greens are very rich in sodium. A good portion of boiled chard with a teaspoon of Olive oil makes a delicious and nutritious dish. This does not mean that this vegetable can not be cooked with more sophisticated techniques; it can be boiled and fried, au gratin, served in tortilla with cheese, with vinaigrette, etc.

Be prudent in the cooking time of this vegetable, its leaves should not be boiled for a long time, so their vitamins are not destroyed and they do not lose their flavor; if they do, we will turn them into a worthless and completely tasteless nutritional blob. Chard cooked for too long loose all their vitamins and taste. About 20 minutes will be enough for boling. If we fry the chard with a little garlic, do it for two or three minutes in a pan with hot oil. When combined with other foods that require longer cooking, like rice or dried beans, you can start to cook those foods first and add the chard at the end of cooking.

The stalks are harder and should be boiled twice as long as the leaves. Once boiled, they should drain well and be placed on another serving plate. They can be eaten like this, dressed with lemon juice or olive oil. They are delicious when they are covered with bechamel sauce and au gratin in the oven. If we want to cook the chard with the stalks, it is best to cook the stalks for about 20 minutes only the leaves, then add the leaves and let everything cook for about 20 minutes more.

We must never keep the chard leftovers for the next meal or keep them in the fridge. Chard, as happens with spinach, is a vegetable that ferments easily and therefore, should be prepared for the meal of the day.

The best chards

There are many varieties of chards available throughout the season in the grocery stores and supermarkets. Chard is a cheap and healthy vegetable and must always be present in the shopping cart.

The best market chards are the most tender ones. Tender chards have smooth and glossy dark green leaves, with small nerves in the leaf. As the plant grows, the leaves become more stilted and straight and the stalk is harder and thicker. When the beets are old, their flavor becomes bitter and too tough to eat. If you want to keep the greens, they must be stored in a plastic bag and kept in the refrigerator up to two days, with the condition that they have not been washed before and have not been cut. The stalks can last even longer, provided they areseparated from the leaves.

The chard stalks should be smooth, either white or, in the case of the colored varieties, the colour shold be very bright and uniform. When the plant ages, the leaves should be rejected, but the stalks can be still eaten and they will have a little more spicy taste. (Some people prefer this stronger flavor and let them mature to prepare their dishes with them)

More information about chards in the listing above.