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How to Eat Healthier in 2018

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WHFoods Menu: Mediterranean Swiss Chard
Swiss chard is one of our most nutrient-rich foods and one that is so easy to prepare. It is a great complement to almost any meal.
WHFoods Menu: Mediterranean Swiss Chard Prep and Cook Time: 3 minutes



  1. Fill a 3-quart pot three-quarters full of water, cover,and bring to a rapid boil.
  2. Slice the leaves 1" wide. Only cook the white stems as the others are often too tough. Remove the thick stems. Slice white stems 1/2" wide.
  3. Stems require more cooking time than the leaves. Be sure water has come to a rapid boil before adding them to the pot; be extremely careful to avoid burning yourself. Do not cover. Cook for 2 minutes, then add Swiss Chard leaves. Begin timing as soon as the water returns to a boil and cook for 3 minutes.
  4. After 3 minutes, drain Swiss Chard in a colander in the sink. Press out excess liquid with fork to prevent diluting the flavor of your dressing.
  5. Transfer to a bowl and toss Swiss Chard with the Mediterranean Dressing while it's still hot.

Important: For best flavor cut the cooked Swiss Chard crosswise several times until it is in very small pieces. The more finely you cut Swiss Chard the more exposed surface area you create. This can allow more flavors of the dressing to pass into the Swiss Chard and speed up desirable changes in texture including tenderness.

Research shows that fat-soluble vitamins and carotenoids found in foods, such as Swiss Chard, may be better absorbed when consumed with fat-containing foods

like extra virgin olive oil. Dressing helps tenderize Swiss Chard. After 5-10 minutes it will become more tender.

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