Get It Now: Firebird Chard

‘Tis the season for leafy greens that bleed red.

Swiss chard (scientifically Beta vulgaris subsp. vulgaris) traces its roots back to the sea beet and was cultivated in the Mediterranean region for centuries. Over time, varieties with colorful stems and veins emerged (think “Ruby Chard” and “Rainbow Chard”). Firebird is a relatively new hybrid variety, selected for a bold, fully-red form (leaves + stems) and a refined savoy texture.

Quick Facts:

• Firebird Chard is a red-leafed hybrid variety of Swiss Chard and is high in anthocyanins.

• One cup of cooked Swiss chard (≈ 175 g) gives: ~35 calories, ~3.3 g protein, ~7 g carbs, ~3.7 g fiber, and contains a high % of DV (Daily Value) of vitamins and minerals

• Swiss chard is low in fat and calories, yet rich in micronutrients.

• Anthocyanins are responsible for the vibrant colors in fruits, vegetables, and flowers and provide antioxidant protection.

• Swiss chard carries numerous phytonutrients, including flavonoids, carotenoids, and phenolic acids.

• It is rich in vitamins K, A, C, magnesium, potassium, and dietary fiber.

• For longer storage, slice and blanch quickly (1 minute in boiling water), cool in ice water, drain, and freeze in airtight bags.

• Tip: Keep stems and leaf blades separate—stems take slightly longer to cook

Culinary Uses:

• Chard and Walnut Pesto

• Pickled Chard Stems

• Chard Tea

• Chard Salsa Verde

• Raw

  • Salad base / mixed greens

  • Juiced

  • Food wraps

  • Garnish/microgreens / raw layer

• Cooked

  • Sauté/stir-fry

  • Steam/blanch

  • In soups & stews,

Medicinal & Wellness Uses

• Stress Reducer … yep!!!

• Anti-inflammatory / antioxidant

• Digestive support / fiber / gut health

• Immune / metabolic support

Moodboard and Aesthetic Takeaways

Playlist

Songs that hit like sunlight on soil and settle like the sweetness after spice. Inspired by Firebird Chard, this playlist celebrates the balance between strength and softness, boldness and bloom.

Additional Reading:

• Antioxidant and Anticancer Activities of Ocimum basilicum cv. Dark Opal (Mohammadi et al.) – shows extracts & essential oils of Dark Opal having antioxidant activity and inhibiting proliferation in MCF-7 cells. phcogcommn.org

• In Vitro and In Vivo Anticancer Activity of Basil (Ocimum spp.) (Perna et al., 2022) – broader review of basil species, many showing anticancer potential. PMC

• Basil Seeds as a Novel Food… – describes nutritional, medicinal, antimicrobial, antidiabetic, antioxidant properties for basil seeds; while not always specifically Dark Opal, many basil uses are shared across cultivars. PMC