Swiss Chard

Swiss chard is bold, earthy, and deeply mineral — like spinach with more attitude. Its leaves are tender but substantial, while the stems add a juicy crunch with a mild sweetness. Rainbow chard adds visual flair but the flavor remains consistent: grounding, vegetal, and slightly salty from its natural minerals.

VOLUME
Moderate

FLAVOR PAIRINGS
Garlic, onion, shallots, leeks, chili flakes, lemon, lime, orange zest, nutmeg (light), thyme, rosemary (light), dill, parsley, basil, coriander, ginger, miso, tamari, coconut milk, cashew cream, tahini, almond butter, chickpeas, lentils, white beans, quinoa, brown rice, mushrooms, tomatoes, potatoes, sweet potatoes, zucchini, eggplant, celery, carrots, tofu, tempeh, sesame seeds, hemp seeds, pumpkin seeds, olives, capers, vinegar (apple cider, balsamic, red wine), smoked paprika, black pepper, and vegetable broths.

SELECTING
Look for crisp, brightly colored stems and deep green leaves with no yellowing or wilting. Leaves should feel firm and hydrated. Rainbow varieties should have vivid, non-faded ribs.

HOW TO USE
Use leaves raw or lightly wilted; stems need longer cooking. Sauté with garlic and lemon, use in soups or stews, blend into green juices, or add to warm salads. The stems can be pickled, roasted, or used as a crunchy vegetable base.

Great in grain bowls, wraps, sautés, and broths.

STORING
Wrap loosely in a damp cloth or paper towel, then keep in a breathable bag in the fridge. Best within 3–5 days. Keep stems and leaves together unless prepping in advance.

SUBSTITUTIONS
Kale (for sturdiness), spinach (for tenderness), beet greens (closest match), or bok choy (for mildness).

HEALTH BENEFITS
High in vitamins K, A, and C; rich in magnesium, iron, and antioxidants. Supports blood health, detox pathways, and digestive regularity. The stems offer additional electrolytes.

CONCERNS
Contains oxalates — people prone to kidney stones may need to moderate intake. Can wilt fast if not stored properly. Cooking reduces some oxalate content.

HISTORY
Cultivated for thousands of years around the Mediterranean, chard was prized for its resilience and nutrient density. Though called “Swiss,” it actually has no special connection to Switzerland — the name came from early European botanists.