Does everyone agree that Swiss chard is THE most beautiful leafy green? With its red, yellow, white, green, and pink stalks, and its swirly green leaves.
However, let’s be honest, not everyone loves to eat a raw leafy green like Swiss chard as much as they might like to look at it. Luckily, I’m sharing my recipe for the BEST sautéed Swiss chard! This is a great way to use Swiss chard, as it makes the greens and stalks easier to eat by gently cooking them down, plus it tastes great!
Let’s check out some of the health benefits of Swiss chard:
- SUPER high in vitamin K, as well as calcium. These nutrients are especially important for maintaining a strong skeleton- AKA bone health! They work together to strengthen and promote bone density, and prevent fractures.
- Improved digestion. Swiss chard contains phytonutrients (plant chemicals) called betalains, which assist in the detoxification process, working as anti-inflammatories and antioxidants in our gut.
- Swiss chard also contains a lot of magnesium and potassium, minerals which benefit muscle health and support the nervous system. Magnesium acts as a muscle relaxant and works to reduce muscle cramping and pain. Plus, magnesium is a natural relaxant and anti-stress mineral, aiding in sleep, reducing headaches, and helping us adapt to stress.
- Plenty of antioxidants! Anti-aging, cancer fighting, heart protectors… Need I say more?
- Swiss chard can also help regulate blood sugar levels, making it a great food for people with diabetes or pre-diabetes.
There you have it! Plenty of reasons to enjoy this leafy green, besides its beauty. 😉
Sautéed Swiss Chard
- 1 large bunch Swiss chard
- 3 garlic cloves minced
- 2 tsp butter grass-fed (sub for extra oil for vegan)
- 2 tsp extra-virgin olive oil (or avocado oil)
- 1 onion diced
- 3 tbsp lemon juice
Prepare garlic (mince) and onion (dice). Keep separate and set aside.
De-stem the Swiss chard by cutting the greens away from the stems. Slice the stalks/stems into small 1/2 to 1 inch pieces, and set aside. Keeping the leaves separate, chop them (or chiffonade if you like!) into medium small pieces.
Heat the butter and oil in a pan over medium low heat. Once heated, add the chard stalks and stems, as well as the onion, to the pan. Sauté the stems and onions until tender, about 3-5 minutes.
Add the Swiss chard leaves and the minced garlic. Continue to sauté until leaves are wilted. About 2-3 minutes. Ensure you do not overcook the leaves as we want to preserve their valuable nutrients!
Once leaves are cooked to your liking, remove the pan from the heat. Add 3 tbsp lemon juice and stir well. Serve warm.