Swiss Chard Guide: Store, Prep & Cook This Super Green
January 16, 2026
Categories: Community Health, The Farm at Trinity Health
A super green with colorful stems and a slightly earthy, mildly bitter taste!
Season: Swiss chard is in peak season from late spring through early fall. It can be harvested multiple times a year!
Storage and Preparation
Store unwashed Swiss chard in a sealed container in the refrigerator. Rinse thoroughly before use, as the leaves and stems can trap dirt. The stems take longer to cook than the leaves, so they are often sautéed first before adding the greens.
Nutrition
Swiss chard is rich in vitamins A, C, and K, as well as magnesium, iron, and fiber. It also contains antioxidants and prebiotic fiber, which support gut health, reduce inflammation and contribute to strong bones and a healthy immune system.
Swiss Chard Recipes
Simple Sautéed Swiss Chard
Cooking Time: 20 min
Yield: 6 servings
Ingredients:
- 2 large bunches Swiss chard
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic, finely chopped
- 1 large onion, diced
- 1/2 teaspoon salt
- Pinch of dried thyme
- Pinch of nutmeg
- Grounded black pepper, to taste
Instructions:
- Cut the chard leaves into roughly 2-inch pieces and chop the stems into small pieces.
- Heat olive oil in a large skillet over medium-high heat.
- Add the chopped chard stems, garlic, onion, salt, thyme, nutmeg, and black pepper. Cook, stirring often, until onions begin to brown, about 6–8 minutes.
- Stir in the chopped chard leaves and 2 tablespoons of water. Cover and let them cook for 2–4 minutes.
- Remove the lid and continue cooking, stirring occasionally, until the chard is completely softened, about 1–3 more minutes.
- Serve and enjoy!
Italian-Style Swiss Chard
Cooking Time: 25 min
Yield: 4 servings
Ingredients:
- 1 bunch Swiss chard
- 1 tablespoon salt
- 2 tablespoons olive oil
- 4 cloves garlic, coarsely chopped
- 1/8 teaspoon crushed red pepper flakes
- Salt, to taste
Instructions:
- Cut the chard into 1-inch strips, keeping the thick stalks separate from the leafy greens.
- Bring 1 cup of water to a boil in a large saucepan and add 1 tablespoon salt. Add the chard stalks and cook for 3-5 minutes.
- Stir in the leafy greens and cook until the stems are fork-tender and the leaves are wilted, about 6 more minutes. Drain well.
- Heat olive oil in a large skillet over medium heat.
- Add garlic and red pepper flakes, cooking until fragrant, about 3 minutes.
- Add the drained chard and sauté for 2 more minutes, stirring occasionally.
- Add salt to taste.
- Serve warm and enjoy!