The Health and Wealth of Swiss Chard

Swiss chard like spinach has many phytonutrients that have health promotional and disease prevention attributes.
This lushly dark green vegetable is Very low in calories (19 kcal per 100 g fresh, raw leaves) and fats; recommended in cholesterol controlling and weight reduction programs.

It’s beautiful leaves are a powerful source of anti-oxidant vitamin, and vitamin-C.  The fresh leaves provide about 33% of recommended levels per 100 g. Remember that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps our bodies develop resistance against infectious agents by boosting much-needed immunity. Furthermore swiss chard is a great source for vitamin-K; (100 g provides about 700% of recommended intake). Wow! Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. It is important to know that proper vitamin-K levels in your diet helps to limit neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer’s disease.

I love my omega-3s…Chard’s rich with omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like B carotene, alpha carotene, lutein and zeaxanthin. For us girls, the B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamine and pantothenic acid that are essential for optimum cellular metabolic functions, is extra important…keeps us balanced and happy 🙂

Last but not least, chard is packed with a variety of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.

Swiss Chard is an absolute powerhouse for your health. It is inexpensive and beautiful. There are varietals of course, the purely green and the colorful rainbow type, which you can see above.  This is actually a picture that we took at the Farmer’s Market in Phoenix this past Saturday.  If you buy swiss chard, be prepared to cook it within two days, at it wilts quickly and the taste will not seem as fresh.

What an amazing vegetable! Please try our recipe below and let me know what you think!

Delectable Swiss Chard

Excellent side dish for salmon and pork entrees


1 large Swiss Chard bundle chopped
1 large Yellow onion sliced
1 large Vine ripe tomato sliced
1 tbsp Coconut oil
1 pinch Sea salt to taste
1 Jalapeno pepper sliced with seeds
10 Prunes sliced
1 tbsp Sliced almonds heaping

If you can’t find a “huge” bundle of Swiss Chard then buy two, wash and shake dry. Cut about an inch off the stems.

I like to use a non-stick wok because it’s large enough to let me maneuver the chard and it does an extra nice job sautéing the onions. So with that said, heat wok on high with coconut oil, add onions, jalapeno and saute until lightly golden, add tomato and cook for about 3 more minutes until the chard gets added. Once the chard is half way cooked down (about 7 minutes) add sliced prunes and almonds, fold in and cover to simmer for another 5 minutes.

My husband said that this is one of the best swiss chard dishes that he’s had. We served it with pan roasted sockeye salmon, but it would also complement a nice pork tenderloin or pork chop.

Happy sauteing!