Chard is one of the most popular and versatile green vegetables in cooking. Rich in iron, fiber, vitamin K, and antioxidants, its nutritional profile makes it a powerful ally for a healthy diet. But how much do we know about how its cooking method can make a difference?
Although it is often included in tarts, soups, and puddings, many people do not know the best way to cook it without losing its nutrients. The key lies in steaming, a simple and effective technique.
Boiling or sautéing it can lead to the loss of a large part of its vitamins and minerals. In addition, the excess oil in sautéed preparations not only increases the calories but also affects the quality of its antioxidants.
Cooking it by steaming keeps its nutritional benefits intact. This technique preserves its texture, intense green color, and natural flavor, without compromising its nutritional value.
Why steaming is the best option
Preparing chard by steaming is easy and fast. You just need to wash it well, cut it into pieces, and place it in a colander over a pot with boiling water, covered, for a few minutes. It is ideal for adjusting the cooking of the leaves and stems according to their thickness.
By cooking without direct contact with water or oil, chard preserves key vitamins such as K, A, and C, as well as minerals like iron, magnesium, and potassium. It also becomes lighter and more digestible than when consumed raw or boiled.
This method not only improves its nutritional profile but also its versatility. Steamed chard can be used in warm salads, fillings, side dishes, or tarts, maintaining its pure and natural flavor.
Including it in the diet, steamed, is an intelligent way to take care of health without sacrificing taste.
Chard is a great source of vitamins. Photo: Pixabay.
The nutritional benefits of chard
Chard is a green leafy vegetable known for its high content of essential nutrients. It is particularly rich in iron, potassium, calcium, and magnesium, minerals key for bone, muscle, and cardiovascular health. It also contains fiber, which promotes digestion and a feeling of fullness.
Among its vitamins, vitamin K stands out —essential for coagulation and bone health—, vitamin A in the form of beta-carotenes, and vitamin C, which strengthens the immune system. It also provides folic acid (B9), essential for pregnant women and cellular functions.
Thanks to its low caloric content and nutritional richness, chard is ideal for those looking to maintain a healthy weight without sacrificing food quality. Its antioxidant effect also helps combat cellular aging and inflammation.
Incorporating chard into the daily diet is a simple way to improve overall health. It can be consumed steamed, in warm salads, tarts, or soups, thus maintaining a varied, balanced, and nutrient-rich diet.
