adding leafy greens into your daily diet


Farmers market finds: Swiss chard

If you're looking to make a simple lifestyle change that's sure to make a big impact on your health, I recommend increasing your intake of leafy greens.  

Leafy greens are some of the most nutrient-dense foods on earth. While there are many popular options to choose from, including spinach and kale, if you're looking to try something new consider chard.  

Also known as Swiss or rainbow chard, it can be found at your local farmer's market. You may have seen varieties of it but weren't sure what to do with it. Chard, like most leafy greens, is extremely versatile: it can be thrown in anything from soups and salads to lasagna.  

There are many health benefits to eating chard. Its nutrients have been shown to help lower blood pressure, maintain healthy vision and lower blood sugar levels. When buying Swiss chard make sure the leaves are dark green without any yellow discoloration. And eat it within two to three days of purchasing to get the most nutritional benefit.  

Swiss chard and cilantro with ginger dressing  


  • 1 bunch Swiss chard 
  • 1 cup chopped cilantro 
  • 3 tablespoons extra-virgin olive oil 
  • 2 teaspoons apple cider vinegar or white wine vinegar 
  • 1 1-inch piece of ginger, peeled and minced
  • 1½ teaspoons soy sauce
  • 2 teaspoons honey

    *optional: ¼ cup chopped nuts (for topping)


  1. Remove Swiss chard leaves from stem. Chop leaves and stem into ½-inch pieces and place in a large bowl. Add chopped cilantro. Toss until well combined.
  2. In a small bowl, whisk together oil, vinegar, ginger, soy sauce and honey. Pour over greens. Toss until well combined. Sprinkle with chopped nuts, if desired. 
  3. Serve immediately.


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