Chard Your Course

Meet your match, kale. This leafy underdog is ready to go the distance.



In the arena of superfoods, leafy greens are the crowd favorites, offering a low-calorie, low-fat source of vitamins, minerals and antioxidants. But with spinach and kale stealing the spotlight, one nutritional all-star is often overlooked. Part of the goosefoot family of vegetables, along with spinach and beets, chard goes by many names, including Swiss chard, spinach beet and silverbeet, to name a few. But no matter what you call it, there’s no doubt it touts plenty of health benefits.

Worried about weight? Simply washing your dishes after dinner will be enough to burn off the calories you take in from a serving of raw chard—one cup has only 7 calories (about the same as raw spinach), and a cup of cooked chard has approximately 35 calories (that’s about 5 minutes of light jogging, if you’re counting). It’s also lacking in fat (less than 1 gram in 1 cup cooked) and sugar (2 grams), leaving room for more of the good stuff, including about 700 percent of the recommended intake of vitamin K, which supports bone and blood health. It delivers a substantial amount of vitamin A, which promotes eye health and boosts immune function, and it’s a significant source of vitamin C, fiber, iron, magnesium and potassium. Chard is also believed to be beneficial to those with diabetes because it contains an antioxidant called syringic acid that studies have shown may help to regulate glucose levels.

Available in green, red and rainbow varieties, chard can be purchased at most supermarkets, usually alongside kale and other leafy greens. Look for crisp stems and healthy leaves that aren’t wilted or brown. Store chard by wrapping it in a dry paper towel, placing it in a plastic bag that is left unsealed, and keeping the bag in the refrigerator. Depending on freshness, it will last from several days to as long as a week. Chard has the same culinary flexibility as its cousin spinach: as a salad base, in a frittata, sautéed with garlic, or simply braised or steamed. To prepare chard, wash it well in cold water, taking care to remove any grit, and cut the leaves away from the stems (the stems can be cooked separately in soups or a stir-fry).

What exactly is in a name? In the case of this vegetable, a lot of confusion. Often called Swiss chard, it’s actually believed to have originated in Italy and is a staple in Mediterranean diets. In fact, no one is quite sure where the “Swiss” part comes from. Some believe “chard” originated from the French word carde or the Latin word carduus, both referring to an artichoke thistle plant. In South Africa, it is simply called “spinach.” —Liz Donovan

"One cup of chard gives you a whopping 575 micrograms of vitamin K. This underrated vitamin is important because it keeps calcium in the bones and out of the arteries, which results in strong bones and reduces the risk of arterial calcification.” —Julene Stassou, registered dietician, Fort Lee and Englewood Cliffs

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December 2019

Research is showing that self-compassion is correlated with greater happiness and wellbeing, decreased anxiety and depression, as well as healthier lifestyle habits. Participants learn how to treat...

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Research is showing that self-compassion is correlated with greater happiness and wellbeing, decreased anxiety and depression, as well as healthier lifestyle habits. Participants learn how to treat...

Cost: Special, one time introductory pricing of $450

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
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Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
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Join us for partially guided meditations every Monday afternoon from 1:10-1:45pm. Learn to mediate or expand your current practice. Come experience the benefits of meditation and practice in...

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
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Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
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Research is showing that self-compassion is correlated with greater happiness and wellbeing, decreased anxiety and depression, as well as healthier lifestyle habits. Participants learn how to treat...

Cost: Special, one time introductory pricing of $450

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
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Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
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Local artist Laura Bowman will be performing at the new David Burke Orange Lawn on December 10th from 6-9 pm in South Orange, New Jersey.    Chef David Burke has introduced a new, casual,...

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The River and the Wall follows five friends on an immersive adventure through the unknown wilds of the Texas borderlands as they travel 1200 miles from El Paso to the Gulf of Mexico on horses,...

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Since 2011, exciting excavations in the ancient village of Huqoq in Israel’s Galilee have been directed by famed archaeologist Jodi Magness, University of North Carolina at Chapel Hill. On...

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Research is showing that self-compassion is correlated with greater happiness and wellbeing, decreased anxiety and depression, as well as healthier lifestyle habits. Participants learn how to treat...

Cost: Special, one time introductory pricing of $450

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
Website »

More information

Join us for partially guided meditations on Wednesday evenings. Learn to mediate or expand your current practice. Come experience the benefits of meditation and practice in community. Beginners...

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
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Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
Website »

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Research is showing that self-compassion is correlated with greater happiness and wellbeing, decreased anxiety and depression, as well as healthier lifestyle habits. Participants learn how to treat...

Cost: Special, one time introductory pricing of $450

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
Website »

More information

Join us for partially guided meditations every Thursday afternoon from 1:10-1:45pm. Learn to mediate or expand your current practice. Come experience the benefits of meditation and practice in...

Cost: Free

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
Website »

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Calling all storytellers! Pecha Kucha Nights are informal and fun gatherings where creative people get together and share their ideas, works, thoughts, holiday snaps -- just about anything, really...

Cost: $10.00

Where:
Hopewell Theater
5 South Greenwood Avenue
Hopewell, NJ  08525
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Sponsor: Hopewell Theater
Telephone: 609-466-1964
Contact Name: Emily Hollinger
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Research is showing that self-compassion is correlated with greater happiness and wellbeing, decreased anxiety and depression, as well as healthier lifestyle habits. Participants learn how to treat...

Cost: Special, one time introductory pricing of $450

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
Website »

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Research is showing that self-compassion is correlated with greater happiness and wellbeing, decreased anxiety and depression, as well as healthier lifestyle habits. Participants learn how to treat...

Cost: Special, one time introductory pricing of $450

Where:
Ramapo College of New Jersey
505 Ramapo Valley Road
Mahwah, NJ  07430
View map »


Sponsor: Krame Center for Mindful Living
Telephone: 201-684-6855
Website »

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