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Vegetable throwdown: Kale vs. chard

Posted on Jun. 26, 2014 ( comments)
kale vs chard
In refrigerators everywhere, vegetables are preparing for a nutrient throwdown. Who will win in a cooler packed with colorful veggies? The suspects we present here are kale and chard. We recommend you eat as many vitamin and mineral filled fruits and vegetables as possible—at least five a day—and decide for yourself which vegetables are the winners.

Check out the profiles below and add these recipes to your dinner menu rotation.


Aliases: Lacinto, Red Russian, Curly, Redbor
Family: Cabbage
Nutrients: Cancer-protective phytochemicals, vitamins A, C and K, and many minerals.
Commonly seen with: Garlic, lemon and vinegar, especially red wine vinegar, red pepper flakes and olive oil.

In the cooler: Keep kale fresh by storing it in a plastic bag in the coolest part of your refrigerator.

Kale packs a powerful punch of good nutrition. When preparing kale, remove the rib that runs down the center of each leaf.  The rib is tough and does not get tender with cooking. As with all greens, avoid yellowing or wilted leaves.

Do not be alarmed if you find kale lurking at your grocery store or in your refrigerator. Try using it for this simple salad.

Easy kale salad

Makes 3-4 servings
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon chili powder
1/2 teaspoon fine sea salt

2 bunches kale, stems and tough ribs removed, leaves very finely chopped (about 6 cups)

Whisk together oil, lemon juice, chili powder and salt.

Add kale, toss to combine, serve.

Swiss chard

Alias: Chard
Description: Large crinkled leaves with red, orange, yellow, or white stems.
Nutrients: Vitamins A, C and K.
Commonly seen with: Soups, sauces, or sauted as side dishes.
In the cooler: Keep chard fresh by storing it in a plastic bag in the refrigerator for up to five days.

The dark green leaves of chard are nutrient powerhouses. Remove the center stems (but don’t throw them away) and stack the de-stemmed leaves. Slice the leaves and stems.  Trim and discard any wilted parts of leaves.

Don’t let Swiss chard intimidate you. Wash it, slice it, and make this delicious dish.

Sesame-sauced Swiss chard

1 tablespoon olive oil
1 medium onion, thinly sliced
3 cloves of garlic, minced finely
1 large tomato, sliced
2 teaspoons low-sodium soy sauce
½ teaspoon sugar
Salt to taste
2 tablespoons water
2 bunches of Swiss chard
2 tablespoons sesame seeds
1 hard-cooked egg for garnish

Heat oil in a large skillet over medium-high heat. Saute onion until translucent. When almost done, add garlic and saute 1-2 minutes more.

Add tomatoes, soy sauce, sugar, salt and water. Bring to a boil. Reduce heat, cover, and simmer 5-7 minutes, until tomatoes begin to break down.

With the back of a wooden spoon, mash any tomatoes that still hold their shape. Add sesame seeds and mix well.

Cover and simmer 3-5 minutes, or until sauce thickens.

Add chard. Cover and cook another 1-2 minutes, or just until chard is wilted but still retains its color.

Taste for seasonings. Grate egg over the greens.

Posted in: Recipes

About The Author

Jen Rittenhouse Jen Rittenhouse
Jen Rittenhouse is the social media manager for MultiCare and Mary Bridge Children's Hospital. She writes stories that connect people with hospitals, health care and each other. You can reach her at [email protected].
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