Spicy Swiss Chard Sautee

This Swiss chard saute is a delicious way to enjoy this leafy green that, due to its mild flavor, is very versatile to cook with.  Saute or steaming this tender vegetable will allow the vitamins and minerals to be more easily absorbed into your system, giving you more health benefits per serving.

Swiss chard may be green or rainbow.  My family loves the rainbow due to the vibrant colors, but the flavor is similar.  Always opt for organic vegetables when possible, for best flavor and nutritional value.  When making this Swiss chard saute, use any variety of this vegetable that makes you happy!


  • 10 large Swiss chard stalks and leaves chopped
  • 2 Tablespoons of Olive Oil
  • 1 Tablespoon minced garlic
  • 1/4 teaspoon Cayenne Pepper
  • 1 Tablespoon Bragg’s Amino Acids
  • lemon juice

Directions for this easy Swiss chard saute;

Sautee Swiss chard stalks in olive oil about 10 minutes (until tender). Add all chopped leaves and other ingredients and saute until leaves are just tender. Remove from heat and squeeze fresh lemon juice over if desired. 

Health Benefits of Swiss Chard

Cancer Prevention

We know this leafy green is packed with nutrients, but did you know that its beautiful color comes from the antioxidants?  These are important to help your body fight disease.  In fact, since swiss chard also contains fiber, chlorophyll and other powerful phytonutrients; it's very powerful at helping your body prevent various cancers.

Strong Bones

Leafy greens are an important calcium food and Swiss chard is no exception.  In fact, one cup of Swiss chard provides about 100 mg of calcium as well as magnesium and vitamin K, making this one of the most bone healthy vegetables at the market.

Brain Health

Vitamin K found in Swiss chard is an essential nutrient necessary for the formation of the myelin sheath.  This is the protective layer around nerves, and keeping it strong keeps your brain and nervous system healthy.

Regulate Blood Sugar

Swiss chard contains plenty of fiber and a substance called syringic acid.  Together, these help your body regulate blood sugar; important for diabetics and those at risk.  

Prevent Anemia

Swiss chard contains an absorbable form of iron, keeping the blood strong and circulatory system strong.  Another benefit of vitamin K is that it helps promote healthy blood clotting, which in turn prevents bruising and excessive bleeding.

Beautiful Hair

Biotin in this leafy green is an important nutrient for hair health, keeping it strong and shiny.  Luckily Swiss chard contains about a third of your daily requirement. Vitamins C and A promote healthy hair follicles for healthy hair growth.

Eye Health

Swiss chard contains over 9,000 mcg of luteine, a nutrient necessary for eye health.  Research shows that consuming between 6,000-10,000 mcg helps prevent eye degeneration while promoting bright, healthy eyes.