A Leafy Greens Roundup--Kale and Swiss Chard

First, the Swiss chard from the Shreveport Times (LA).

"As you shop the produce aisle, don't overlook Swiss chard among the more familiar greens. This colorful and tasty leafy green is not only full of nutrition but also is versatile vegetable.

Swiss chard, also known as chard, comes from a variety of beet grown for its leaves instead of its root. The leaves are a beautiful dark green with some varieties having red, pink, yellow or orange ribs.

This often overlooked vegetable is an excellent source of vitamins A, C and K as well as several minerals. Two to three cups of Swiss chard provide 30 mg vitamin C, 51 mg calcium and 2 mg beta carotene.

Like with other greens, storage is very important. Wrap unwashed greens in damp paper towels, then place in plastic bags in the refrigerator crisper.

With proper handling they will keep for three to five days.

Whether you serve chard raw or cooked, always wash thoroughly before using. Whenever possible, use the "pot liquor" in a sauce or in a soup to utilize the significant nutrients in the liquid.

Since greens cook down considerably, a good rule of thumb is one pound of raw greens will yield ½ cup cooked.

Swiss chard can be substituted for spinach and the ribs of can be steamed or grilled for variety.

Grace Peterson, assistant extension agent/FNP gardening programs with the LSU AgCenter reminds us, "Swiss chard is a highly versatile garden plant that has glossy green leaves and colorful stems.

It can be grown year round in our area, being one of the few greens that can survive in both hot and cold weather.

Plant Swiss chard in the spring and fall. It is a great container plant and it is attractive in flower beds."

Now, for a kale nutritional quiz from the Lodi News-Sentinel.