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  • Writer's pictureEHT Blogger - MDNI Writer

Eat Your Greens! Swiss Chard with Citrus Splash

Braised Swiss Chard with citrus splash
Eat your greens with a citrus splash

Number one difficulty for newbie plant-based eaters is the consumption of GREENS. Number one food that we need to eat more of: GREENS

Number one question asked: "How do I cook them".

Most greens are super easy to cook -- gone are the old days when we stewed our collard greens or mustard greens for hours with pork .

Swiss Chard is a wonderful green to initiate your palate with. Super nutritious and super colorful - Chard is available in a rainbow assortment. Soft, broad leaves with a delicate flavor. They do not require much cooking time. Add by the handful at the end of cooking stews, soups and bean dishes. Eat raw in salads or Juice them. Don't weigh them down with heavy sauces or oil - simplify and cook them with a water saute. (Below there is a terrific video from Chef Beth Perrera on how to water saute your veggies instead of frying in oil.)

This is a super-easy and delicious Swiss Chard recipe and can be used for other greens as well. Cut-up more than you think you will need because the volume will reduce considerably upon cooking.


· 2 garlic cloves, minced or 1 TBSP garlic powder

· 1 pinch dry crushed red pepper

· 2 bunches swiss chard, stems trimmed & diced,

leaves rough cut into 1/2" - 2" wide pieces

· juice of 1⁄2 lemon, or other citrus (grapefruit, orange, lime), or mix the citrus

· salt n’ pepper to taste


1. Heat heavy large pan over medium-low heat. Add garlic and crushed red pepper.

2. Sauté with 1 TBSP water until fragrant, about 1 minute.

3. Add swiss chard; stir to coat. Add 1-2 TBSP of water to pan.

4. Cover and cook until tender (stirring occasionally) about 6 minutes.

5. Squeeze juice from 1/2 lemon onto chard.

6. Season to taste with salt or Braggs Liquid Aminos.

7. Enjoy! Over rice or pasta

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