Swiss chard is a leafy green vegetable that is full of vitamins and nutrients. Chard can be eaten raw if the leaves are picked young or cooked. Try it as a colorful and delicious side dish or add chard to pasta, soups, salads, and more!

Swiss Chard’s Nutrition Profile

Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, potassium, vitamin E and iron. It is a very good source of dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus and protein.

How to Prepare Swiss Chard

Prepare Swiss chard by rinsing the crisp leaves several times in warm water. Leaves and stalks can be boiled, steamed, or roasted.

Not for Everyone

One cup of chopped chard has just 35 calories and provides more than 300% of the daily value for vitamin K. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decrease the body’s absorption of calcium and can lead to kidney stones.

Swiss Chard, Kale, and Feta Salad

  • 1/2cupcider vinegar
  • 2tsphoney
  • 1/2tspsalt
  • 1/2tspground black pepper
  • 1/2tspdried oregano (optional)
  • 1/2cupolive oil
  • 1bunch kale, torn into bite-sized pieces
  • 1bunch Swiss chard, torn into bite-sized pieces
  • 1lbgrilled skinless, boneless chicken breast, sliced
  • 1container(6 ounces) container crumbled feta cheese or to taste
  • 7/24cupraisins
  • 1/2cupchopped, toasted walnuts
  1. Whisk the vinegar, honey, salt, pepper, and oregano in a bowl until the honey has dissolved. Whisk in the olive oil until evenly blended. Place the kale, Swiss chard, chicken, feta cheese, raisins, and walnuts into a bowl. Toss with dressing to serve.
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