The third episode of Biblio Bistro highlights wilted chard, which is a quick, warm and fresh recipe using ingredients mostly available at the Copper Country’s amazing farmers markets. The chard and several other items were purchased from Boersma Family Roots at the Downtown Houghton Farmers Market.
About Wilted Chard
Chard is like the colorful cousin to spinach, and is very similar in taste and use. This recipe uses both the stems and the leaves, which are equally edible and delicious! The vinegar adds a bit of tang and helps brighten up the dish. This is also a low-maintenance recipe that can be whipped together in less than 15 minutes!
In total this recipe was only $4.98 to prepare, or $1.24 per serving!
Healthy Eating Tips from Dietitian Meghan
- Garlic – Research indicates garlic may lower blood pressure, but it's not tolerated well for those with sensitive stomachs.
- Swiss Chard –Antioxidants in Swiss chard are linked to heart health and reduced risk of lung cancer. It's also a good source of Vitamin K, which helps with blood clotting and is linked to skeletal health. Vitamin K is fat soluble, so without a fat source, you cannot absorb or utilize this nutrient (good thing this recipe features heart healthy olive oil!). Finally, this green is higher in fiber content, which can make you feel more full and aid in digestion.
Cooking Tips from Chef Michael
- Cooking the firm vegetables first and letting them cook for a while before adding the softer vegetables will help make sure all of the veggies come out at the right texture and firmness. For this recipe that means cooking the chard stalks first, and then adding leaves in the last few minutes as they cook down quickly.
- Cooking with red wine vinegar, like this recipe calls for, will help bring out the colors more in your vegetables.
Farmers Markets in Michigan’s Keweenaw Peninsula
From Calumet to L’Anse to Bruce Crossing there are great farmers markets all over Michigan’s Keweenaw Peninsula. Our friends at the Western U.P. Food Systems Collaborative have put together a great resource on this that gets updated regularly. Check out a full list of farmers markets here, wupfoodsystems.com/farmers-markets.
About Biblio Bistro
The Biblio Bistro series strives to show that healthy cooking doesn’t have to be boring or laborious. Our goal is that by watching this series, participants can feel more confident and curious in the kitchen, all the while increasing fruit and veggie intake and supporting the local food system! Learn more about Biblio Bistro at pldl.org/biblio-bistro.
About Portage Health Foundation’s Food Initiative
Portage Health Foundation is passionate about making a difference when it comes to food in Baraga, Houghton, Keweenaw and Ontonagon counties. PHF’s Food Initiative is two-fold. First, the food initiative aims to improve access to locally grown and healthful foods within our community. Second, it provides educational resources and tools to promote sustainable changes to eating and lifestyle habits for all. Learn more about this initiative at phfgive.org/food.