Tag Archives: Cooking

swiss chard

Swiss chard is extremely nutritional, and a good source of Thiamin, Folate, Phosphorus and Zinc. It’s also a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese. With one cup of chard, you’ll also get 3 grams of protein. With all these nutrients, I’m grateful that chard is also very tasty!

You may also be interested to know that recent research has shown chard leaves to  contain at least 13 different types of polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that’s also found in broccoli, kale and strawberries and his been associated with reduced risk of heart disease. Besides kaempferol, one of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid, which has received special attention in recent research due to its blood sugar regulating properties. You can read more about the benefits of chard HERE.

Sautéed swiss chard over brown rice (or any other grains) is a delicious quick, easy and healthy meal. I  make this at least once a week.


1 bunch swiss chard – any variety, organic preferred
1/2 onion – yellow, white or any bulb variety
olive oil
sea salt
brown rice

brown rice and quinoa1) start rice cooking – brown will take about 45 mins. Double water to rice, and I like to throw in a handful of quinoa (along w/extra water) which adds some extra protein, fiber & iron.

2) while rice is cooking, chop onion (dime size pieces) and start sautéing in a splash of olive oil.

3) wash swiss chard – don’t dry. stack together lining up by stem. cut an inch or two inches of  stem. next cut cross wise, then length wise. you should have loosely chopped chard. This will shrink down once heated.

4) add chard to onions, folding the greens frequently with tongs to rotate the heat. add some grated nutmeg (not too much), then salt & pepper to taste.

5) once wilted, serve immediately over grains.