In Saint Paul, we have a plethora of farmer’s markets.  Naturally the best–or largest– is on Saturday mornings downtown.  And, if you’re hungry, you can have a great breakfast sandwich and a big coffee from Golden’s Deli. But if you don’t have the time or the inclination (it’s crowded), you can go to one of the other markets.

On Thursdays, you can go to the Capitol.  It’s a small market, but is full of the best of the best.  Like tomatoes.

Or Swiss chard, which, if you haven’t had it, is a lot like spinach, but tastier–

Chard has a slightly bitter taste and is used in a variety of cultures around the world, including Arab cuisine.


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. Nutritional chart at bottom.

Last Thursday, my friend Kim drove me down to the Capitol for a quick market shop.  As always, I bought way more than I needed, but out of that great bounty came this sweet side… The tomatoes are from my own garden.

 Leftovers?  Heat up a small skillet, add about a half-cup of the chard mixture and let warm through.  Stir in two well-beaten, seasoned eggs and let cook until eggs are done to your liking. Breakfast is served.

Leftovers with eggs for breakfast.

swiss chard-sweet corn scramble with cherry tomatoes+parm


2 large or 4 smaller servings

  • 1 tablespoon olive oil
  • Generous pinch crushed red pepper
  • 1/2 cup sweet onion, chopped (Vidalia or Walla Walla)
  • Corn kernels cut from one cooked ear of corn (boiled, grilled,  or microwaved), about 1/2 cup
  • 2-3 cups Swiss chard, chopped finely (greens and stems)
  • Kosher salt and fresh ground pepper
  • 1 garlic clove, minced
  • 2 tablespoons Parmesan cheese, grated, plus a little extra for garnish
  • 1/4 cup cherry tomatoes, chopped–plus a few extra for garnish
In a large, deep skillet, heat oil with red pepper over medium-high heat for thirty seconds.  Add onion and corn, stir, and cook 2-3 minutes or until vegetables are just softening.  Stir in chard and season generously with salt and pepper.  Cook for 4-5 minutes or until chard is tender, and has wilted.  Add garlic, Parmesan, and tomatoes. Let cook 1-2 minutes.  Serve hot with a few ounces of rare beef filet, medium-rare pork tenderloin, or with sauteed wild mushrooms stirred into Minnesota wild rice. Garnish with a bit of Parmesan and the rest of the tomatoes. 
  


Swiss Chard, cooked, no salt*
Nutritional value per 100 g (3.5 oz)
Energy 84 kJ (20 kcal)
Carbohydrates 4.13 g
– Sugars 1.1 g
– Dietary fiber 2.1 g
Fat 0.08 g
Protein 1.88 g
Water 92.65 g
Vitamin A equiv. 306 μg (38%)
Vitamin A 6124 IU
– beta-carotene 3652 μg (34%)
– lutein and zeaxanthin 11015 μg
Thiamine (vit. B1) 0.034 mg (3%)
Riboflavin (vit. B2) 0.086 mg (7%)
Niacin (vit. B3) 0.36 mg (2%)
Pantothenic acid (B5) 0.163 mg (3%)
Vitamin B6 0.085 mg (7%)
Folate (vit. B9) 9 μg (2%)
Choline 28.7 mg (6%)
Vitamin C 18 mg (22%)
Vitamin E 1.89 mg (13%)
Vitamin K 327.3 μg (312%)
Calcium 58 mg (6%)
Iron 2.26 mg (17%)
Magnesium 86 mg (24%)
Manganese 0.334 mg (16%)
Phosphorus 33 mg (5%)
Potassium 549 mg (12%)
Sodium 179 mg (12%)
Zinc 0.33 mg (3%)
Link to USDA Database entry
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database

Nutritional content[edit source | editbeta]


All parts of the chard plant contain oxalic acid.
Swiss chard is high in vitamins AK and C, with a 175 g serving containing 214%, 716%, and 53%, respectively, of the recommended daily value.[11] It is also rich in minerals, dietary fiber and protein.[12]                

* courtesy Wikipedia
Sing a new song; cook some fresh chard,
Alyce