The mixture of Swiss chard and kale in culinary functions gives a various vary of dishes. These leafy greens, recognized for his or her dietary density, could be included into soups, salads, sauts, and varied different preparations. For instance, each could be finely chopped and added to a frittata, offering a lift of nutritional vitamins and minerals.
Integrating these greens into one’s eating regimen supplies a number of benefits. Their excessive fiber content material aids digestion, whereas their wealthy vitamin profile helps total well being. Traditionally, each have been staples in lots of cuisines, valued for his or her resilience and adaptableness to completely different cooking strategies. Together with them in meals is a sensible methodology for growing the consumption of important vitamins.
The next dialogue will discover particular culinary methods and taste pairings that complement the distinctive traits of every inexperienced. Detailed directions and preparation options will comply with, enabling the creation of flavorful and nutritious meals using these components.
1. Nutrient Density
The elevated nutrient density of Swiss chard and kale establishes their prominence in health-conscious culinary functions. These greens are full of nutritional vitamins A, C, and Ok, together with minerals reminiscent of potassium and magnesium, contributing considerably to every day dietary necessities. For instance, a single serving of both can present a considerable portion of the advisable every day allowance of Vitamin Ok, important for blood clotting and bone well being. This focus of micronutrients signifies that recipes incorporating these components supply a substantial dietary yield per calorie.
Contemplate a easy saut of Swiss chard and kale with garlic and olive oil. This dish, comparatively low in energy, supplies a major enhance in important nutritional vitamins and minerals. Moreover, each greens are wealthy in antioxidants, which fight oxidative stress and will scale back the danger of persistent illnesses. Subsequently, the inclusion of those greens in common dietary patterns helps total physiological perform and well-being. The dietary profile additionally makes them helpful for people in search of to handle weight or deal with particular nutrient deficiencies.
In conclusion, the strong nutrient density of Swiss chard and kale is a major driver of their worth in numerous recipes. Understanding this dietary profile permits for knowledgeable dietary selections, maximizing the well being advantages derived from every dish. Whereas variations in soil high quality and rising situations can affect the exact nutrient content material, the elemental benefit of incorporating these greens stays constant. Addressing potential challenges, reminiscent of particular person dietary restrictions or style preferences, is crucial to completely leverage their dietary potential in culinary contexts.
2. Taste Profiles
The inherent taste profiles of Swiss chard and kale considerably affect recipe development. Swiss chard sometimes presents a gentle, earthy taste, usually described as subtly candy with a touch of bitterness, whereas kale typically possesses a extra assertive, earthy, and generally bitter style. These particular person traits necessitate cautious consideration when growing recipes, dictating the selection of complementary components and cooking strategies. For instance, the bitterness of kale could be mitigated by massaging it with an acidic French dressing or blanching it briefly earlier than use, whereas the mildness of Swiss chard might profit from bolder taste pairings like garlic, chili flakes, or lemon juice. Subsequently, the collection of components is straight impacted by understanding the inherent taste of every inexperienced.
Totally different cooking strategies additionally contribute to modifying or enhancing the flavors. Sauting or roasting can caramelize the pure sugars in each greens, leading to a sweeter and extra palatable final result. Conversely, steaming or boiling, with out enough seasoning, can intensify the bitterness of kale, resulting in a much less pleasurable culinary expertise. Furthermore, the mixture of Swiss chard and kale in a single recipe creates a fancy interaction of flavors. The earthy notes of each greens can complement one another, or, if not balanced correctly, might lead to an amazing and unappetizing dish. Sensible utility contains pairing them with components possessing contrasting flavors, reminiscent of candy potatoes, toasted nuts, or creamy cheeses, to realize a extra balanced and flavorful final result. The flavour profiles should not static; they evolve primarily based on preparation and ingredient pairings.
In abstract, a radical comprehension of the distinct taste profiles of Swiss chard and kale is crucial for profitable recipe improvement. Failing to account for these nuances can lead to unbalanced or unpalatable dishes. The clever utility of cooking strategies and complementary components permits for the transformation of those considerably assertive greens into versatile and flavorful elements of assorted culinary creations. Whereas private preferences play a task, the elemental understanding of how these flavors work together stays a vital ingredient in harnessing the complete potential of each greens within the kitchen. Challenges come up when in search of to cater to numerous palates, requiring experimentation and refinement of recipes to realize broad attraction.
3. Preparation Methods
The efficacy of recipes incorporating Swiss chard and kale is contingent upon the appliance of applicable preparation methods. These greens, whereas nutritionally wealthy, require particular dealing with to optimize taste, texture, and digestibility. Failure to make use of appropriate preparation strategies can lead to dishes which are both unpalatable or fail to appreciate the complete potential of the components. For instance, the strong stems of each Swiss chard and kale possess a considerably longer cooking time than the leaves; neglecting to separate them and prepare dinner them accordingly will lead to erratically cooked dishes. Equally, insufficient washing can go away grit and soil, detracting from the ultimate product. Subsequently, preparation isn’t merely a preliminary step however an integral element influencing the success or failure of the recipe.
Contemplate the preparation variations required for uncooked versus cooked functions. Kale meant for salads usually advantages from therapeutic massage methods with oil and an acidic element reminiscent of lemon juice or vinegar. This course of breaks down the cell construction, rendering the leaves extra tender and palatable. In distinction, kale destined for soups or stews might require solely a tough chop. Swiss chard, with its milder taste, can be utilized uncooked or cooked, however wilting or blanching can scale back its quantity and make it simpler to include into dishes. The correct methodology relies on the meant culinary final result. The collection of reducing methods additionally impacts the completed dish; a chiffonade reduce is extra appropriate for delicate salads, whereas a coarser chop is best for heartier stews. Subsequently, choosing the right approach primarily based on the use case is significant.
In conclusion, applicable preparation methods should not merely procedural steps however crucial determinants of the final word high quality and palatability of recipes that includes Swiss chard and kale. Mastering these methods permits cooks to harness the complete dietary and culinary potential of those versatile greens. Challenges come up from the variability in leaf dimension and texture, requiring adaptability within the kitchen. A deep understanding of those nuances is crucial for constantly producing high-quality, flavorful, and nutritious meals. Ignoring the significance of preparation will undermine even essentially the most well-conceived recipes.
4. Complementary Components
The collection of complementary components is paramount in crafting profitable recipes with Swiss chard and kale. These leafy greens possess distinct taste profiles that, when paired judiciously, can elevate the general style and dietary worth of a dish. Understanding these interactions is essential for culinary innovation and attaining optimum outcomes.
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Acidic Components
Acidic components, reminiscent of lemon juice, vinegar, or tomatoes, serve to mood the inherent bitterness usually present in kale and, to a lesser extent, Swiss chard. The acidity balances the earthy notes, making a extra palatable and sophisticated taste profile. For example, a lemon French dressing massaged into uncooked kale softens the leaves and reduces bitterness, making it appropriate for salads. Equally, including diced tomatoes to a sauted Swiss chard dish introduces a complementary sweetness and acidity.
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Fat and Oils
Fat, significantly olive oil and nut oils, play a crucial position in enhancing the flavour and texture of Swiss chard and kale. Sauting these greens in olive oil not solely imparts richness but in addition facilitates the absorption of fat-soluble nutritional vitamins. The addition of toasted nuts, reminiscent of pine nuts or walnuts, supplies a textural distinction and introduces complementary flavors that harmonize with the earthiness of the greens. The kind of fats chosen can affect the general character of the dish, with richer fat like butter imparting a special dimension in comparison with lighter oils.
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Fragrant Greens
Fragrant greens, together with garlic, onions, and shallots, function foundational taste enhancers. Sauting these components earlier than including Swiss chard or kale infuses the dish with a depth of savory notes. Garlic, particularly, enhances each greens exceptionally effectively, including a pungent counterpoint to their earthiness. The Maillard response, occurring when these greens are browned, contributes further layers of complexity to the general taste profile.
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Protein Sources
The addition of protein sources, reminiscent of beans, lentils, tofu, or animal proteins, transforms Swiss chard and kale recipes into full meals. The protein supplies satiety and balances the dietary profile. For instance, incorporating cannellini beans right into a Swiss chard and kale stew provides a creamy texture and a supply of plant-based protein. Equally, topping a sauted kale dish with grilled hen or fish enhances the dietary worth and creates a extra substantial meal. The selection of protein ought to complement the general taste profile and dietary necessities.
In conclusion, the strategic collection of complementary components is integral to maximizing the potential of Swiss chard and kale in culinary functions. These components contribute not solely to the general taste but in addition to the dietary stability and textural complexity of the dish. Experimentation with completely different pairings permits for the creation of numerous and interesting recipes that showcase the flexibility of those leafy greens.
5. Seasonal Availability
Seasonal availability exerts a major affect on the standard, taste, and dietary content material of Swiss chard and kale, consequently affecting the result of recipes incorporating these greens. The cultivation of those greens is commonly optimized throughout particular durations of the 12 months, leading to peak harvests that coincide with superior style and enhanced nutrient density. For instance, kale tends to exhibit a sweeter taste profile after publicity to frost, making it significantly fascinating for winter recipes. Conversely, Swiss chard might thrive throughout milder seasons, providing tender leaves appropriate for lighter culinary preparations. Disregarding seasonal issues can result in the utilization of produce that’s much less flavorful, texturally compromised, or nutritionally depleted.
Recipes which are particularly designed to capitalize on seasonal peaks usually showcase the very best traits of Swiss chard and kale. Farmers’ markets and native produce stands function helpful sources for accessing these greens at their prime. Recipes that includes late-season kale may embrace hearty stews and braised dishes, which profit from the vegetable’s strong taste and resistance to extended cooking instances. Throughout spring, when Swiss chard leaves are tender, recipes like salads or flippantly sauted preparations are significantly well-suited. The fee-effectiveness of buying produce in season can be a sensible consideration, enabling the creation of nutritious and flavorful meals at a lowered expense. Furthermore, supporting native agriculture via seasonal buying promotes sustainability and reduces the environmental affect related to long-distance transportation of produce.
In conclusion, seasonal availability is a crucial issue within the profitable utilization of Swiss chard and kale in recipes. Adhering to seasonal pointers enhances the flavour, texture, and dietary worth of those greens, whereas additionally selling financial and environmental sustainability. Challenges come up from variations in regional climates and rising situations, requiring adaptability in recipe planning. A heightened consciousness of seasonal availability empowers people to make knowledgeable selections, leading to culinary creations which are each scrumptious and healthful. The connection between seasonality and recipe improvement underscores the significance of aligning culinary practices with pure agricultural cycles.
6. Cooking Strategies
The collection of applicable cooking strategies straight influences the palatability, dietary worth, and total success of recipes that includes Swiss chard and kale. Totally different cooking methods elicit distinct modifications within the texture, taste, and nutrient profile of those leafy greens, necessitating cautious consideration when devising culinary preparations.
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Sauting
Sauting entails cooking Swiss chard and kale rapidly over comparatively excessive warmth with a small quantity of fats. This methodology preserves the colourful shade and crisp-tender texture of the greens. For instance, sauting chopped kale with garlic and olive oil supplies a easy and nutritious facet dish. Nonetheless, extended sauting can result in bitterness and nutrient loss, so exact timing is crucial.
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Steaming
Steaming employs moist warmth to prepare dinner Swiss chard and kale, minimizing the leaching of water-soluble nutritional vitamins. This methodology leads to a young texture whereas retaining a lot of the unique nutrient content material. Steaming is appropriate for getting ready greens for salads or as a element in bigger dishes. Over-steaming can lead to a mushy texture and lack of taste depth.
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Braising
Braising entails gradual cooking Swiss chard and kale in a liquid medium over low warmth. This methodology is especially efficient for tenderizing harder greens and growing complicated flavors. For example, braising kale with broth, tomatoes, and onions creates a hearty and flavorful dish. Braising requires cautious monitoring of liquid ranges and cooking time to stop the greens from turning into overly comfortable or dry.
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Roasting
Roasting Swiss chard and kale at excessive temperatures produces a barely charred and crispy texture. This methodology enhances the pure sweetness of the greens and imparts a singular smoky taste. Roasting is well-suited for getting ready kale chips or including a textural ingredient to salads and foremost programs. Nonetheless, extreme roasting can result in burning and a lack of dietary worth.
The interaction between cooking methodology and ingredient choice dictates the ultimate final result of recipes using Swiss chard and kale. Using the right approach ensures that the inherent qualities of those greens are highlighted, leading to dishes which are each nutritious and palatable. Variations in cooking time, temperature, and the addition of complementary components contribute to the range of culinary potentialities.
7. Storage Pointers
Optimum storage of Swiss chard and kale straight impacts their suitability to be used in recipes. Improper storage results in wilting, discoloration, and nutrient degradation, rendering the greens much less palatable and nutritious. Adhering to applicable storage pointers is, due to this fact, crucial for sustaining the standard of those components till they’re included into culinary preparations.
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Refrigeration Methods
Refrigeration is the first methodology for preserving Swiss chard and kale. Unwashed greens must be saved in a plastic bag or container lined with a paper towel to soak up extra moisture. This helps forestall untimely spoilage. For instance, storing kale this manner can lengthen its shelf life to a few week, whereas Swiss chard might final for as much as 5 days. Failing to correctly refrigerate these greens leads to a fast decline of their texture and taste, negatively affecting the ultimate final result of any recipe.
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Washing Issues
Washing Swiss chard and kale previous to storage is mostly discouraged, as extra moisture promotes decay. If washing is critical, the greens have to be completely dried earlier than refrigeration. A salad spinner can successfully take away extra water. Washed and dried greens ought to then be saved in an hermetic container with a paper towel. Pre-washing will increase the danger of bacterial progress and accelerated spoilage, diminishing the standard of the components for subsequent culinary use.
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Freezing Choices
Freezing supplies a longer-term storage answer for Swiss chard and kale, though it might have an effect on the feel of the greens. Blanching the greens in boiling water for a short interval earlier than freezing helps to protect their shade and taste. After blanching, the greens must be cooled quickly in ice water and completely dried earlier than being positioned in freezer-safe baggage or containers. Frozen greens are finest fitted to cooked recipes, as their texture turns into much less interesting for uncooked consumption. This methodology permits for utilizing the greens in recipes when recent choices should not available.
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Ethylene Sensitivity
Each Swiss chard and kale are delicate to ethylene gasoline, which is emitted by sure vegatables and fruits, reminiscent of apples and bananas. Storing these greens close to ethylene-producing produce accelerates their spoilage. Subsequently, it’s advisable to retailer Swiss chard and kale away from such objects to lengthen their freshness. Separating ethylene producers from these greens can considerably lengthen their usable lifespan within the kitchen.
In abstract, adhering to established storage pointers is crucial for preserving the standard of Swiss chard and kale meant for culinary use. These pointers embody refrigeration methods, washing issues, freezing choices, and an consciousness of ethylene sensitivity. By implementing these practices, cooks can be certain that these components stay recent, flavorful, and nutritious, thereby enhancing the result of recipes and minimizing waste.
8. Dietary diversifications
Dietary diversifications are a vital consideration when incorporating Swiss chard and kale into recipes. The flexibility of those leafy greens permits for a variety of modifications to accommodate varied dietary wants and preferences, guaranteeing that people with particular well being necessities or life-style selections can profit from their dietary worth.
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Gluten-Free Modifications
Recipes that includes Swiss chard and kale could be simply tailored to satisfy gluten-free necessities. By guaranteeing that every one accompanying components, reminiscent of sauces or dressings, are free from gluten-containing grains, these dishes change into appropriate for people with celiac illness or gluten intolerance. This adaptation usually entails substituting conventional thickeners like wheat flour with gluten-free options, reminiscent of cornstarch or tapioca flour. For instance, a creamed Swiss chard recipe could be made gluten-free by utilizing cornstarch to thicken the sauce as an alternative of a roux.
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Vegetarian and Vegan Purposes
Swiss chard and kale are inherently appropriate for vegetarian and vegan diets. Recipes could be additional modified to get rid of animal merchandise by substituting components like dairy cheese with plant-based options, reminiscent of dietary yeast or cashew cream. For instance, a quiche recipe incorporating Swiss chard could be made vegan by utilizing a tofu-based filling as an alternative of eggs and dairy. This showcases how these greens match seamlessly into plant-based diets, offering important vitamins usually present in animal merchandise.
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Low-Sodium Diversifications
People adhering to low-sodium diets can modify Swiss chard and kale recipes by rigorously controlling the quantity of salt added throughout preparation. Using recent herbs, spices, and citrus juices to boost taste can scale back the reliance on salt. For instance, a sauted kale recipe could be seasoned with garlic, purple pepper flakes, and lemon juice as an alternative of relying closely on salt. Low-sodium diversifications require conscious consideration to ingredient labels and a willingness to experiment with various taste enhancers.
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Diabetes-Pleasant Modifications
Recipes incorporating Swiss chard and kale could be tailored to be appropriate for people managing diabetes by specializing in portion management and limiting the inclusion of high-carbohydrate components. Selecting complicated carbohydrates over easy sugars and guaranteeing an enough consumption of fiber can assist regulate blood sugar ranges. For example, a stir-fry recipe with Swiss chard and kale could be made diabetes-friendly by utilizing brown rice or quinoa as an alternative of white rice and by together with lean protein sources. These modifications assist steady glucose ranges with out sacrificing taste or dietary worth.
These dietary diversifications spotlight the flexibleness of Swiss chard and kale in culinary functions. Whether or not accommodating gluten-free, vegetarian, vegan, low-sodium, or diabetes-friendly diets, these greens could be included into all kinds of meals. By understanding the rules behind every adaptation, people can tailor recipes to satisfy their particular wants and preferences, guaranteeing that they’ll benefit from the dietary advantages of Swiss chard and kale whereas adhering to their dietary necessities.
Regularly Requested Questions
The next questions deal with widespread inquiries concerning the culinary use of Swiss chard and kale. Understanding these factors will improve success in getting ready dishes with these greens.
Query 1: What’s the finest methodology to scale back the bitterness of kale in recipes?
Bitterness in kale could be mitigated via a number of strategies. Massaging uncooked kale with an acidic French dressing softens the leaves and reduces bitterness. Blanching kale briefly in boiling water earlier than incorporating it into recipes additionally lessens its depth. Moreover, pairing kale with components possessing contrasting flavors, reminiscent of candy root greens or salty cheeses, can stability its inherent bitterness.
Query 2: Can the stems of Swiss chard and kale be utilized in recipes, or ought to they be discarded?
The stems of each Swiss chard and kale are edible and could be included into recipes. Nonetheless, they require an extended cooking time than the leaves. It’s advisable to separate the stems from the leaves and prepare dinner them first, including the leaves later to stop overcooking. Stems could be diced and utilized in stir-fries, soups, or braised dishes, contributing each texture and vitamins.
Query 3: How does freezing have an effect on the feel and dietary worth of Swiss chard and kale?
Freezing alters the feel of Swiss chard and kale, making them softer and fewer appropriate for uncooked consumption. Blanching the greens earlier than freezing helps to protect their shade and taste. Whereas some nutrient loss might happen through the blanching and freezing course of, frozen Swiss chard and kale retain a good portion of their authentic dietary worth and are appropriate to be used in cooked dishes.
Query 4: Are there particular taste pairings that complement Swiss chard and kale significantly effectively?
Swiss chard and kale pair effectively with quite a lot of flavors. Acidic components, reminiscent of lemon juice or vinegar, stability the earthiness of the greens. Garlic, onions, and shallots present a savory basis. Toasted nuts add texture and complementary flavors. Cheeses, significantly these with a salty or creamy profile, can improve the general style. Experimentation with completely different taste mixtures permits for the creation of numerous and interesting recipes.
Query 5: What are the important thing variations in dietary content material between Swiss chard and kale?
Each Swiss chard and kale are wealthy in nutritional vitamins, minerals, and antioxidants, however they differ in particular nutrient profiles. Kale tends to be greater in vitamin Ok and vitamin C, whereas Swiss chard is an effective supply of vitamin A and magnesium. Each are glorious sources of fiber. The particular dietary advantages range relying on the variability and rising situations of every inexperienced.
Query 6: How ought to Swiss chard and kale be washed to make sure they’re freed from filth and particles?
Swiss chard and kale must be completely washed below chilly, working water to take away filth and particles. Agitating the leaves gently helps to dislodge any particles. For significantly soiled greens, soaking them in a bowl of chilly water for a couple of minutes earlier than rinsing could be efficient. A salad spinner can be utilized to take away extra water after washing.
These solutions present foundational information for successfully incorporating Swiss chard and kale into culinary functions. Understanding these ideas aids within the preparation of flavorful and nutritious meals.
The next part will discover superior methods and issues for maximizing the culinary potential of those versatile greens.
Recipes with Swiss Chard and Kale
The profitable integration of Swiss chard and kale into culinary functions hinges on understanding key methods. The following pointers supply steerage for maximizing taste, texture, and dietary worth when working with these leafy greens.
Tip 1: Separate Stems and Leaves. The stems of Swiss chard and kale require longer cooking instances than the leaves. Cube the stems and start cooking them first, including the leaves later to make sure even cooking.
Tip 2: Handle Bitterness. Kale can possess a pronounced bitterness. Therapeutic massage uncooked kale with an acidic French dressing to melt the leaves and scale back bitterness earlier than utilizing it in salads. Alternatively, blanch kale briefly in boiling water.
Tip 3: Management Moisture. Extra moisture results in soggy outcomes. Guarantee Swiss chard and kale are completely dried after washing, particularly when sauting. Excessive warmth is crucial for correct browning and stopping steaming.
Tip 4: Complement Flavors. Each Swiss chard and kale profit from strategic taste pairings. Garlic, olive oil, lemon juice, and purple pepper flakes improve their pure flavors. Contemplate incorporating toasted nuts or cheeses for added complexity.
Tip 5: Contemplate Seasonal Availability. Go for Swiss chard and kale which are in season. Seasonal produce typically gives superior taste and nutrient density. Native farmers’ markets are glorious sources for recent, seasonal greens.
Tip 6: Blanch for Freezing. If freezing Swiss chard or kale for later use, blanch the greens briefly in boiling water earlier than freezing. This helps protect shade, taste, and texture. Frozen greens are finest fitted to cooked dishes.
Tip 7: Storage Practices. Retailer unwashed Swiss chard and kale in a plastic bag or container lined with a paper towel within the fridge. Keep away from storing close to ethylene-producing fruits like apples, as this accelerates spoilage.
The following pointers present a basis for successfully using Swiss chard and kale in numerous culinary creations. Adhering to those pointers contributes to extra flavorful, nutritious, and interesting meals.
The concluding part will synthesize the important thing ideas mentioned, emphasizing the general significance of incorporating these nutrient-rich greens right into a balanced eating regimen.
Conclusion
The previous dialogue has comprehensively addressed the multifaceted features of recipes with Swiss chard and kale. This exploration encompassed nutrient density, taste profiles, preparation methods, complementary components, seasonal availability, cooking strategies, storage pointers, and dietary diversifications. Emphasis was positioned on the sensible utility of those rules to boost culinary outcomes. The data offered underscores the importance of understanding these components to maximise the potential of those leafy greens within the kitchen.
The combination of those recipes right into a balanced dietary routine represents a deliberate and knowledgeable selection. Recognizing the dietary and culinary advantages outlined herein contributes to a extra healthful and sustainable strategy to meals consumption. Continued exploration and adaptation of those recipes are inspired to foster a deeper appreciation for the flexibility and worth of Swiss chard and kale in selling well-being.
