Swiss Chard

Swiss Chard

*This recipe is high in potassium

If you are looking for a new green leafy vegetable to add to your cooking routine, today I want to introduce you to Swiss chard and rainbow chard. Multicolored and very easy to make, either version packs a nutritious punch with high amounts of vitamin c, k and A. Just like other green leafy vegetables, it is high in potassium and magnesium – nutrients, which may help you control your blood pressure and prevent health complications like strokes when eaten in large enough amounts. The rainbow version also has beautiful multicolored stems.

If you take Coumadin/warfarin be careful when changing your intake of green leafy vegetables such as chard, and if you have advanced kidney disease make sure you speak to your doctor before adding high potassium foods such as chard to your diet.

Chard cooks similarly to kale, but it’s not quite as tough, and has an earthier flavor.
Beyond the nutrient and health benefits, chard is just an excellent way to mix up your vegetable routine. It is delicious and easy to make.

Here’s my simple way to use chard:

– 1 pound of fresh Swiss or rainbow chard, rinsed and dried
– 2 teaspoons Olive oil
– ½ cup of chopped yellow onion
– Pinch of salt and pepper
– Lemon juice or parmesan cheese (optional)


1. Separate the chard stems from the leaves.
2. Slice the stems into ½ inch slices.
3. Chop the leaves once or twice lengthwise and once or twice crosswise so you have large pieces.
3. Heat a sauté pan over medium-high heat and add a splash of extra virgin olive oil once the pan is hot.
4. Sauté onion for 1-2 minutes over medium-high heat.
5. Add a sprinkle of salt and the chard stems.
6. Saute’ another 3-4 minutes until soft.
7. Add the chard leaves, a sprinkle of salt and freshly ground pepper, and cover for 3-4 minutes until soft.
8. Finish your dish with aromatics. Add a squeeze of lemon juice or a teaspoon of freshly grated parmesan cheese to finish it off.


Use the hashtag #ChangeYourBuds when posting on Instagram!  I would love to see your pics trying swiss chard!


Nutrition Profile

Yield: 4 servings
Serving Size: 3/4 cup (5.4 ounces)
Calories (kcal) 52.83
Protein (g) 2.58
Carbohydrates (g) 6.78
Total Dietary Fiber (g) 2.44
Total Sugars (g) 2.29
Added Sugar (g) 0
Fat (g) 2.53
Saturated Fat (g) 0
Cholesterol (mg) 0
Calcium (mg) 71.56
Magnesium (mg) 108.31
Phosphorus (mg) 66.17
Potassium (mg) 526.66 High Potassium
Sodium (mg) 280.41

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