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Swiss chard Salad

Swiss chard is a green leafy vegetable with stalks that are usually white or a colourful yellow and red.

Raw Swiss chard has a slightly bitter, earthy flavour, like other dark leafy greens. But, when you cook it, its flavour will become gentle and sweet. Boiling Swiss chard will free up acids and allowing them to leach into the boiling water, this brings out a more delicious taste from the chard. It will reduce the oxalic acid levels. Oxalic acid interferes with absorption of essential minerals, iron, magnesium and especially calcium. Discard the boiling water after cooking.

You can make from Swiss chard a delicious salad. See recipe below.

Swiss chard Health Benefits:

  • Bone health: Swiss chard has a significant amount of calcium, magnesium and vitamin K, which essential for healthy bones.
  • Regulate blood sugar levels: Syringic acid is one of the unique flavonoids found in Swiss chard, inhibits the activity of a specific enzyme named alpha-glucosidase, which maintain stable blood sugar levels in the body and prevent sugar peaks.
  • A powerhouse of nutrients.
Swiss chard has large, fleshy, tender, deep green leaves and thick, crisp stalks.

Swiss chard nutrition facts 

Swiss chard nutrition facts

NutrientUnit100 g
Total lipid (fat)g0.20
Carbohydrate, by differenceg3.74
Fiber, total dietaryg1.6
Sugars, totalg1.10

Calcium, Camg51
Iron, Femg1.80
Magnesium, Mgmg81
Phosphorus, Pmg46
Potassium, Kmg379
Sodium, Namg213
Zinc, Znmg0.36

Vitamin C, total ascorbic acidmg30.0
Vitamin B-6mg0.099
Folate, DFEµg14
Vitamin B-12µg0.00
Vitamin A, RAEµg306
Vitamin A, IUIU6116
Vitamin E (alpha-tocopherol)mg1.89
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg830.0

Source: USDA National Nutrient Database

Swiss chard simple salad


  • Swiss Chard
  • olive oil
  • boiling water
  • lemon
  • salt and pepper


  1. Wash the chard and cut the stems from the leaves.

  2. In a large saucepan add boiling water and a little sea salt and cover. Add the chard to the boiling water boil them for 3-5 minutes or until they are just tender. Drain and set aside.

  3. Add lemon and olive oil, salt and freshly ground black pepper.


Pazit Azoulay

Pazit Azoulay is a certified naturopath based in London, member of the following regulatory bodies: NNA, CNHC and GNC.
Paz By Nature ltd website is a health & wellness blog aimed to provide inspiration, healthy recipes and information about natural remedies.

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