Red Chard — Nutrients, Health Benefits, and Shopping Tips

Red chard should have bright red stems and vibrant green leaves, both of which should be firm and crisp. The leaves should be unblemished and free from yellowing or holes.

Do not buy red chard that has wilted leaves or dry, brittle stems, as these are indicators that the chard is not fresh. Leaves that have a slimy texture or an overly strong smell should also be avoided, as they are likely past their prime.

Red chard should be kept in the refrigerator, wrapped in a damp paper towel and placed in a plastic bag. This helps maintain its moisture and freshness for up to a week. Store it in the crisper drawer for the best results.

Humidity and moisture can lead to wilting and spoilage. Avoid washing red chard before storage, as excess water can cause it to rot. Always trim the stems and use within a few days for optimal flavor and texture.

Red chard can last for 5-7 days in the refrigerator when stored in a plastic bag or container. For best results, keep it in the crisper drawer.

Leftover red chard can be used in a variety of fresh and savory dishes. Sauté it with garlic and olive oil as a side dish, or add it to soups, stews, or stir-fries for a nutritious boost. Red chard is also great when mixed into grain bowls with quinoa, rice, or farro, where its earthy flavor complements other ingredients.

Use red chard as a base for a salad with fresh vegetables, nuts, and a tangy vinaigrette, or mix it into a frittata or quiche with eggs and cheese. If you have a lot of red chard, consider making a batch of chard pesto by blending the leaves with garlic, nuts, and Parmesan, perfect for tossing with pasta or spreading on toast. Red chard can also be added to a smoothie with fruits and yogurt for a healthy drink, or steamed and served with lemon and olive oil as a simple side dish. For a quick snack, enjoy red chard leaves raw with a dip or rolled around a filling like hummus or cheese.

Red chard is a leafy green vegetable rich in antioxidants, supporting immune health by protecting cells from oxidative stress. It is also high in fiber, promoting digestive health and aiding in bowel regularity. Red chard contains important vitamins, such as vitamin K, promoting bone health, and vitamin A, supporting eye health. Its low-calorie profile and nutrient density make it an excellent addition to a balanced diet, supporting heart health and weight management.