| Swiss Chard's nutritional benefits contribute to | | | | 1cup flour |
| good health and are a versatile vegetable to cook | | | | 2 tablespoons oil |
| with. It's botanical name is Beta vulgaris (Crassa | | | | Water |
| group) and is a member of the beetroot family. | | | | Make the pancake mixture by mixing all the |
| This fall vegetable comes in amazing varieties of | | | | ingredients together and allow this mixture to |
| colors, solid green, green and white, green and red | | | | stand for one hour. |
| and bright red. | | | | Swiss Chard filling |
| Nutritional Benefits | | | | 1 Onion |
| It's packed with a large variety of nutrients, | | | | Oil for frying |
| including: Vitamin K, Vitamin A, Vitamin C, | | | | Bunch of Swiss Chard |
| Magnesium, Manganese, Potassium, Iron and | | | | Feta or Cheddar cheese |
| riboflavin. | | | | 2 cloves of Garlic |
| Contains dietary fiber and has other essential | | | | 2 sprigs of oregano |
| trace elements including Copper, Calcium, | | | | Chop and fry the onion till light brown. |
| Phosphorus and Sodium. (eat in moderation if on a | | | | Chop up the Swiss Chard, and add to the pot, this |
| low-sodium diet) | | | | needs to cook for about 5 minutes till soft. |
| One cup will supply about one-fifth of your daily | | | | Add the chopped garlic and oregano. |
| Vitamin C requirements | | | | Switch off the heat and add the Feta or grated |
| Tips on harvesting and cooking Swiss Chard | | | | Cheddar cheese. |
| This vegetable can be used to prepare many | | | | Allow to stand while making the pancakes. |
| delicious dishes. Using the young leaves in a salad | | | | Fill the pancakes with the both mixtures. |
| is scrumptious as it has a nutty taste. Also use | | | | Enjoy. |
| the whole leaf and stem, lightly steamed, so as | | | | Growing Swiss Chard |
| not to lose the flavor. | | | | This vegetable is very hardy and a heavy feeder. |
| Substituting for spinach makes a subtle yet a | | | | A heavy feeder takes a lot of nutrients out of |
| tasty difference. | | | | the ground. It needs a lot of compost to help |
| When you harvest the leaves, it is best to snap | | | | keep the soil fertile. |
| the whole leaf and stem off from the base. | | | | When you are ready to plant, you can either sow |
| If you cut it, the piece of stem that is left will | | | | it 'in situ' or you can transplant the seedlings when |
| prevent new leaves from forming. When an old | | | | they are 8-10cm tall. It is better to sow 'in situ', |
| plant starts to produce lots of small leaves, it is | | | | as transplanting can slow the growth. |
| time to pull it out and get some fresh ones | | | | Companions in the Garden |
| started. | | | | It grows well with most other vegetables, herbs |
| Recipe: | | | | and flowers. But especially enjoys the company |
| Swiss Chard 'n cheese pancakes | | | | of flowers like Black-eyed Susan's and Calendulas. |
| Pancake mixture | | | | It also likes to be grown near Fennel. |
| 2 eggs | | | | |