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.
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Or Swiss chard, which, if you haven’t had it, is a lot like spinach, but tastier–
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.
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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
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
All parts of the chard plant contain oxalic acid.Swiss chard is high in vitamins A, K 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]