Swiss Chard: Leafy Green Powerhouse

Swiss chard is a **leafy green** with large, dark leaves and **crunchy stems** in white, yellow or red (often sold as **rainbow chard**). It tastes mild and slightly earthy; leaves cook in minutes while stems need a bit longer.

Per 100 g raw: **~19 kcal**, **~3.7 g carbs**, **~1.8 g protein**, **~1.6 g fiber**. Excellent source of **vitamin K**, **vitamin A (beta-carotene)** and **vitamin C**; provides **magnesium, potassium, iron** and natural **dietary nitrates**.

- **Heart & blood pressure:** natural **nitrates** may support healthy circulation. - **Bone health:** very high **vitamin K** plus magnesium. - **Antioxidants:** beta-carotene, flavonoids support cell protection. - **Gut-friendly:** fibers add bulk and satiety.

- **Oxalates:** may contribute to kidney stones in susceptible individuals—rotate greens and hydrate. - **Vitamin K–warfarin interaction:** keep intake **consistent** if on blood thinners. - **Sodium in canned/chopped products:** check labels; fresh chard is naturally low in sodium.

- **Sauté or wilt** leaves with garlic, olive oil and lemon. - **Steam or braise** stems first (5–8 min), then add leaves (1–3 min). - Add to **soups, omelets, pastas, grain bowls**. - Use stems like celery in **stir-fries or pickles**.

**Separate stems from leaves** and start cooking stems earlier. A squeeze of **acid (lemon/vinegar)** brightens flavor and color.