Swiss chard

Swiss chard is a leafy green vegetable with a thick stalk that varies in color from red to orange to white. It is sometimes referred to as silverbeet or just chard.

Swiss chard is a nutritional powerhouse -- an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber. 20% of the DV for potassium is provided by just 1 cup (175 grams) of cooked chard, which is more potassium than a banana. While low in calories and high in fiber, one serving has 60% of the DV for vitamin A and 476% of the DV for vitamin K. Rinse the Swiss chard crisp leaves several times in warm water to prepare it. You can boil, steam, or roast leaves and stalks. Swiss chard is simple to steam or sauté with a little oil, and it makes a delicious salad base.