Food of the Week

Swiss Chard

  • Succulent Swiss chard, also known as spinach-chard or silverbeet, is one of the popular green leafy vegetables of European origin.
  • Chard is an annual crop widely grown greens around Mediterranean region and is available at its best during summer season from June until November months.
  • Chard is very low in calories (19 kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol controlling and weight reduction programs
  • Chard is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity

*Fun Fact* Regular inclusion of chard in the diet has been found to prevent osteoporosis, iron-deficiency anemia, and vitamin-A deficiency; and believed to protect from cardiovascular diseases and colon and prostate cancer.

Golden Raisins and Pine Nuts Swiss Chard


3 tablespoons pine nuts

1/4 cup golden raisins

1/4 cup water

12 cups chopped Swiss chard

2 teaspoons white wine vinegar


  1. Heat a large nonstick skillet over medium heat.
  2. Add pine nuts to pan; cook 3 minutes or until browned, stirring frequently.
  3. Remove nuts from pan.
  4. Add raisins and water to pan; cook 1 minute
  5. Add Swiss chard; cook 3 minutes or until chard wilts.
  6. Stir in vinegar.
  7. Sprinkle with pine nuts

Nutrition Facts:

Calories 90

Total Fat 4.5g

Cholesterol 0

Potassium 500mg

Total carbs 11g

Dietary fiber 3g

Sugars 5g

Protein 3g

Golden Raisins and Pine Nuts Swiss Chard Recipe

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