[RECIPE] This Swiss chard sauté is simpler than it seems

[RECIPE] This Swiss chard sauté is simpler than it seems

Though Swiss chard is less tender than spinach, it still makes for a great sauté. If you’re in need of a nourishing side to serve with dinner, just cook up this nutrient-packed green with crunchy red bell peppers, as detailed in our vibrant Swiss chard recipe.

It’s important to note that swiss chard is high in oxalates and not suitable for someone following a low oxalate diet. Learn more about oxalates.

body ecology cookbook

Which meaty and meatless mains would pair well with this Swiss chard recipe? Consult our Body Ecology Living Cookbook, filled with easy, gut-supporting recipes.


  • 1 bunch Swiss chard
  • 1 red bell pepper, diced small
  • Red pepper flakes (optional)
  • Lemon juice
  • 1 tbsp. coconut oil


  1. Rinse chard.
  2. Start at the top of the stem stalk where leaves are full, and cut right down the middle of the stalk while leaves are still intact.
  3. Once halved, cut or pull leaves in bite-size pieces. When you get to the whole red stem, cut 3 to 4” of red stem in bite-size pieces, keeping whole stem parts separate. (Those will take longer to cook.)
  4. Boil water, and blanch stems first (alone) for two to three minutes; remove, run under cold water, and set aside to drain.
  5. Blanch chard leaves in boiling water for one to two minutes (should be a beautiful bright green and red), remove from boiling water, run under cold water, and set aside to drain.
  6. Heat oil in sauté pan over medium-high heat, add red bell pepper to sauté for two minutes, and then add red stem pieces.
  7. Sauté for another two minutes, and add chard leaves and red pepper flakes (if desired).
  8. Finish sauté in two more minutes.
  9. Serve with a squeeze of lemon juice over the top.

So, what sounds good for dinner? Some of the popular main dish recipes found in our Body Ecology Living Cookbook that may complement Swiss chard sauté include vegetarian kasha “meatloaf,” butternut squash soup, braised lamb shanks, and cedar plank cod.

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