The Facts About Swiss Chard: Try this Delicious Recipe

By: Dorine Lam, RDN, MS, MPH

About Swiss Chard and key nutrients, especially vitamins K and ASwiss chard may also be called by other names, such as strawberry spinach, perpetual spinach, Roman kale, mangold, bright lights, crab beet, seakale beets or silverbeet, and it is scientifically classified as beta vulgaris. The word “chard” comes from Latin, translating into “thistle” and many people simply call it chard. The vegetable is in the goosefoot family along with spinach and beets, called so because the plants are said to resemble a goose’s feet. Swiss chard is most commonly found in Mediterranean countries. The more we learn about Swiss chard, the more we love it! This versatile vegetable incredibly good for you. It packs numerous health benefits and has a very high nutritional value.

About Swiss Chard

It can provide more than 700% of your daily needs for vitamin K and it can also provide more than 200% of your daily needs for vitamin A—and this is all in one single cup. Another interesting fact about Swiss chard is it also contains important nutrients for the adrenal glands that include vitamin C, magnesium, vitamin B6, pantothenic acid, and vitamin E. Other important nutrients for better health , helping it to function better in certain ways includes: copper, potassium, iron, fiber, choline, vitamin B2, calcium, phosphorus, protein, zinc, vitamin B1, vitamin B3, folate, and selenium. Chard has a minimum of 13 unique polyphenol antioxidants and many more phytonutrients. It contains flavanoids and a special source of phytonutrients known as betalains. How do all of these different health components positively influence us?

It's true! What they say about Swiss Chard and lowering blood pressure is trueSwiss chard works great for lowering blood pressure due to the magnesium, calcium, and potassium it contains. These minerals function by assisting the arteries in dilating and helping the body to release sodium. Although you can certainly take calcium, magnesium, and potassium in the form of a supplement, they will not have the same effect as if they are eaten in a food.

More About Swiss Chard Health Benefits

Syringic acid is a flavanoid which can be found in Swiss chard. It has the ability to help the body to regulate blood sugar levels. It works by inhibiting the activity of alpha-glucosidase and this results in less peaks and drops in blood sugar. In this way, chard can be very beneficial to those who have diabetes or suffering from hypoglycemia due to Adrenal Fatigue Syndrome.

The magnesium, vitamin K, and calcium found in Swiss chard are what help to support bone health. Most people already understand how calcium can benefit bones, but the truth is that vitamin K has an important role as well. This vitamin can prevent osteoporosis by improving calcium absorption and preventing excessive activation of osteoclasts. Osteoclasts are the cells which break down the bones.

About swiss chard and the Adrenal Fatigue dietThe vitamins B6, C and E, in addition to dietary fiber, magnesium, pantothenic acid, and protein can help the body to fight against Adrenal Fatigue and they are all present in Swiss chard. If this is the problem you are faced with try to find leaves that are fresh and bright green. Swiss chard is a key component in a good adrenal fatigue diet.

Aside from all of this, Swiss chard can also have anti-cancer properties and can help to prevent and fight cancer cells. The potassium and vitamin K it contains are brain food which can also be used to treat Alzheimer’s disease. It is good for the heart, blood circulation, and even for hair and eyes.

Ingredients A:

  • 2 ½ lbs (1kg) Swiss Chard – note 2 parts instruction below

Ingredients B:

  • 2 white or yellow onions
  • 2 tbsp olive oil

Ingredients C:

  • 1½ cup cooked rice
  • 1 tbsp parsley, finely chopped
  • 1 tbsp dried mint
  • 3 eggs
  • salt and pepper to taste

Ingredients D:

  • ½ cup (120 mg) vegetable stock
  • ½ cup olive oil
  • 2 lemon, juiced

Ingredients E:

  • 2 tbsp pine nuts, dry roasted


  1. Prepare Swiss Chard:
    1. Part one: Blanch 20 whole leaves in boiling water, then plunge into ice water. Drain.
    2. Part two: Blanch the rest of the Swiss chard and drain. Squeeze out excess water. Chop finely. Use with Ingredients C.
  2. In a medium size frying pan, add Ingredients B. Stir-fry until onions are transparent. Remove from heat.
  3. Fillings: Add in Ingredients C and the chopped Swiss Chard.
  4. Preheat oven to 400°F (200°C).
  5. Prepare a baking dish, brush with oil.
  6. Making the Swiss Chard Roll:
    1. Open out a parboiled Swiss Chard leave.
    2. Place a 1½ tbsp. of #3 (fillings) in the edge of the leave.
    3. Fold and roll into a parcel.
    4. Placed in prepared baking dish, single layer.
    5. Pour Ingredients D over the Swiss Chard Rolls.
  7. Put in preheated oven and bake for 20 minutes.
  8. Let the Swiss Chard rolls cool down.
  9. Top with pine nuts and served.

Serves 6

© Copyright 2015 Michael Lam, M.D. All Rights Reserved.

About swiss chard