The Health Benefits of Swiss Chard


Better known as Chard, this colorful red-stemmed green is not only an attractive presentation, it is high in nutrition and low in calories. I remember my mom preparing Chard and she came up with a different recipe every time she served it. Sometimes it was a salad or used in a salad, and other times it was sautéed with a variety of ingredients.

My father was a gardener in the family. I have mentioned more than once how easy it was to grow all the different green leaves, lettuce, beets, and that Swiss Chard would last the longest, right up to the first frost. He also said that Chard will grow under some of the worst soil conditions, even our garden would work.

A small part of Chard in the garden would last our family throughout the summer and into the fall, and unlike other plants, Chard is resistant to insect infestation. It was always interesting that Dad knew how and when to plant the various vegetables. Some had to be deep in the ground and a few feet apart and others had to be just inches deep in the ground and only a few inches apart.

Before serving this delicious green vegetable, let’s take a look at the long list of health benefits for Chard.

Helps with all of the following:

Prevention of blood clotting – Vitamin K

Vision – Vitamin A

Immune system by protecting cell damage – Vitamin C

Healthy Bones and Muscles – Magnesium

Blood Pressure and Heart – Potassium

Avoid anemia, more energy, – Iron

Antioxidant – Vitamin E

Healthier bowels reduce high cholesterol – Dietary fiber

High in vitamin B2, B6, copper and calcium

This is my favorite Chard recipe.

Chef Nick’s Italian Greens


1 bunch of Swiss Chard

2 cups of water

1 tablespoon of olive oil

1 tablespoon crushed fresh garlic

4 strips of anchovies finely chopped

¼ teaspoon crushed red pepper

jump to taste


Carefully wash the Swiss chard to make sure it is completely clean and free of dirt. Chop Swiss Chard for approx. 1 inch strips. Cook in salted water, about 5 minutes, or until the stalks are tender when tested with a fork.

Empty and take it aside. Heat olive oil, garlic, anchovies and red pepper in a large non-stick skillet over medium heat for about 3 minutes (stirring constantly). Add Drained Swiss Chard; cook and stir for 3 minutes. Taste before adding salt.