Keep mealtimes interesting by trying a new leafy green vegetable. Did you know that Swiss chard can be eaten raw or cooked? Here are some great ideas to get started with Swiss chard.
What makes Swiss chard healthy?
- Swiss chard containsvitamin Kwhich helps your body heal wounds and keeps your bones healthy too.
- It also containsvitamin Ato keep our eyes, skin and immune system healthy.
- Swiss chard is also a good source ofmagnesiumwhichhelps keep your muscles, bones and nerves healthy.
- Like other leafy greens, swiss chard is high in fibre andantioxidantsand low in calories, fat and sodium (salt).
Buying local Swiss chard
Look for Swiss Chard at your local Farmers’ Market or grocery store. When you buylocal food,you support farmers so they can keep producing high quality, affordable food we can all enjoy.
Buy it best
- Swiss chard has large green crinkly leaves with celery-like stalks. Choose Swiss chard with crisp leaves and firm stalks.
- Look for different varieties of Swiss chard to experiment with different flavours and textures.
Tips for storing Swiss chard
- Raw Swiss chard should be kept in a plastic bag in the fridge for up to 3 days. Rinse well in water just before using.
- Cooked Swiss chard will keep in an air tight container for up to 5 days in the fridge. You can also freeze it for up to 12 months.
Tips for cooking Swiss chard
Before cooking Swiss chard:
- Rinse well with water
- Cut about ½ inch off the bottom of the stems
- Trim any leaves with brown spots
Keep in mind:
- Swiss chard leaves can be eaten raw or cooked
- Raw Swiss chard is less bitter than cooked
- A bunch of raw Swiss chard will cook to a much smaller amount
- The stalks are thicker than the leaves so they take longer to cook. Chop the stalks into 1 inch pieces. Sauté, steam or cook the stalks in a pan with water (1/2 cup per bunch) first, then add the leaves and cook until wilted.
5 things to do with Swiss chard
- Add chopped fresh Swiss chard to other salad greens.
- Toss in a handful of chopped Swiss chard to your next stir fry, soup or omelet like in thisSwiss chard and navy bean soupor this colourfulEat Your Greens Frittata.
- Sauté Swiss chard in a little olive oil and garlic. Add a sprinkle of lemon juice and pepper before serving.
- Sauté Swiss chard in a little chili oil. Top with toasted sesame seeds.
- Use the leaves like a tortilla wrap. Here are a few filling ideas:
- spicy lean ground beef with diced onions and peppers
- lemon-garlic shrimp with any vegetables on hand
- grated carrots/beets and hummus
How can a dietitian help?
Dietitianscan support you throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can also help you to prevent and treathealth conditions like diabetes and heart disease. Your dietitian will work with you to give you personalized advice that meets your lifestyle and goals.Connect with a dietitian today!
Bottom line
Swiss chard is a type of leafy green packed full of nutrients like fibre, vitamin K and magnesium. It can be eaten raw or cooked. Try adding Swiss chard to your next soup or salad!
You may also be interested in:
All about dark leafy vegetables
Everyday tips for washing vegetables and fruit
Top 5 reasons to see a dietitian
This article was written and reviewed by dietitians from Dietitians of Canada.
Last Update – May 6, 2022
FAQs
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.
What is the most nutritious way to eat Swiss chard? ›
It is rich in vitamins A, C and especially K, and it is also a good source of magnesium, iron and potassium. Chard can be steamed or sauteed, and it's great in soups, stews, casseroles, frittatas and quiches. Young leaves can be eaten raw in salads.
What does Swiss chard do for your body? ›
Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A. This vegetable can help to combat cancer, reduce blood pressure, and enhance performance in sports. Swiss chard can be eaten raw or cooked.
Is Swiss chard good for kidneys? ›
Raw Swiss chard, spinach, and beet greens are preferable to cooked greens to avoid too much potassium. However, moderate your intake of these foods, as they're also high in oxalates. Among sensitive individuals, oxalates can increase the risk of kidney stones ( 43 ).
What are the negative effects of Swiss chard? ›
Contains oxalates.
Like other leafy greens, Swiss chard is high in oxalates, which play a role in the formation of calcium oxalate kidney stones — but you can still enjoy nutrient-dense foods high in oxalates. To help prevent kidney stones, try to stay hydrated, limit sodium intake, and get enough calcium ( 32 , 33 ).
Does Swiss chard raise blood pressure? ›
This vegetable's anti-inflammatory components, phytonutrients, and antioxidants work together to help lower blood pressure and indirectly improve the functioning of your cardiovascular system.
Is chard healthier than spinach? ›
Spinach have significantly more Vitamins A than chard. Spinach is an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Spinach is a great source of Thiamin, Niacin, Zinc, Phosphorus.
Should you eat the stems of Swiss chard? ›
Chard stems are edible, too, so don't toss them when you're cooking the leaves! If I'm making sautéed Swiss chard, I simply add the stems to the pan a few minutes before I add the leaves so that they have a chance to soften.
Is Swiss chard good for your liver? ›
Eating chard regularly also has the potential to lower high levels of cholesterol and blood sugar, mainly from its fiber content. Chard also helps the body activate crucial antioxidant molecules from the liver to help get rid of potentially dangerous metabolic wastes.
Is it better to eat chard raw or cooked? ›
It is important to remember, however, that cooking Swiss chard can reduce or degrade some of the nutrients. In order to reap the most health benefits from Swiss chard, it is best to eat raw or very lightly cooked.
Dark leafy greens like kale, collards, Swiss chard, and spinach contain magnesium, a mineral that helps soften stools, making them easier to pass.
Is Swiss chard a super food? ›
Swiss chard is an excellent source of vitamin A and vitamin K and a good source of vitamin C and magnesium. Swiss chard also contains the antioxidants beta-carotene, lutein, and zeaxanthin. Vitamin A plays a significant role in normal formation and maintenance of many organs including the heart, lungs and kidneys.
What is the healthiest way to eat Swiss chard? ›
Boil Swiss chard for a healthier side dish.
Add the chopped stems from 3-4 leaves, and cook for 2-4 minutes until they're mostly tender. Place the leaves in the pot, and cover for 1-2 minutes. The leaves should be wilted. If they're not, cook them another 1-2 minutes.
Is chard anti inflammatory? ›
chard is also has an abundance of antioxidants as well as phytonutrient antioxidants. Why are these phytonutrient antioxidants so special? These antioxidants have been shown to have great anti-inflammatory properties. These phytonutrients can be found in the plant's leaves, and colorful stems.
How to tell if Swiss chard is bad? ›
The stems should be firm and appear healthy. The stems come in various shades, ranging from creamy white to blood red to bright yellow. Avoid swiss chard bunches that are dried out, splitting, or browning.
Does Swiss chard cause inflammation? ›
chard is also has an abundance of antioxidants as well as phytonutrient antioxidants. Why are these phytonutrient antioxidants so special? These antioxidants have been shown to have great anti-inflammatory properties. These phytonutrients can be found in the plant's leaves, and colorful stems.
Is Swiss chard bad for acid reflux? ›
Vegetables like spinach, kale, and Swiss chard are high-fiber foods low in acid and can help minimize acid reflux symptoms. Bananas and melons. These fruits are low in acid and can be a safe option for those experiencing acid reflux.
Does Swiss chard block calcium absorption? ›
High-oxalate foods have been known to inhibit calcium and iron absorption. Even though vegetables such as spinach, rhubarb, and Swiss chard are high in calcium, the calcium cannot be absorbed due to the presence of oxalates in these vegetables.
