Featured Ingredient: Swiss Chard
I’m so pleased that our rainbow Swiss chard is doing very well in the community garden. Swiss chard is a relative of the beet, with a slightly bitter and salty flavor. Though I find the fresh picked stuff is less pungent than the bunches you find in the megamarts. The stalks, which are soft and crunchy, are very much edible. The more colorful stalks of rainbow chard are sweeter than the white stalks of common chard.
Chard is an excellent source of beta-carotene, an antioxidant that the body converts to vitamin A to boost the immune system. But where this leafy green shines is vitamin K. A cup contains more than three times the daily requirement. Vitamin K is required for proper blood clotting and bone strength. Further, a 2010 study in Diabetes Care found that as vitamin K intake increased the risk of developing type 2 diabetes decreased in subjects. Vitamin K may improve insulin sensitivity.
This quiche (slash) frittata recipe is really simple with outstanding flavor. If you don’t have any chard, you can use spinach or other seasonal greens. I incorporated sage because it’s also growing well in the garden. Other herbs such as basil and oregano would work as well. When working with eggs, I highly recommend silicon muffin cups to reduce the chances of sticking.
Mini Swiss Chard Quiche
1/3 cup milk
2 cups chopped Swiss chard
2 ounces soft goat cheese, chopped
2 tablespoons sage, chopped
Salt and pepper to taste
Preheat oven to 350°F. In a large bowl, lightly beat eggs. Mix in milk, Swiss chard, goat cheese, sage, salt and pepper. Divide mixture among 8 greased non-stick muffin cups. Cook until egg sets, about 20 minutes. Let cool slightly before unmolding. To unmold, you’ll need to guide a butter knife around the edges.