Category Archives: Chard

Whitefish with Mushrooms and Chard

4 whitefish fillets, thawed if frozen
½ tsp salt (divided)
Freshly ground pepper
1 TBS olive oil
2 tsp butter or to taste
½ cup diced onions
1 carton (8 ounces) sliced button mushrooms
1/3 cup dry white wine
6 chard leaves, coarsely chopped
Directions: Heat oven to 375 degrees. Season the fish with ¼ tsp of the salt and pepper to taste. Heat the oil in a large skillet over medium- high heat; sear fish on both sides until lightly browned, about 3 minutes per side. Place in a lightly greased baking pan; bake until fish flakes through, about 9 minutes.
Meanwhile, melt the butter in the skillet over medium-high heat. Add the onions, mushrooms, remaining ¼ tsp salt and pepper to taste. Cook, stirring, until mushrooms soften slightly, 3-5 minutes. Add the wine; cook, stirring occasionally, letting mushrooms soak up the liquid (add additional wine if necessary), about 7 minutes. Stir in the chard; cook until chard has wilted, about 5 minutes longer. Place fish fillets on individual plates; top with chard mushroom mixture.

Blueberry Smoothie with greens

1 cup skim milk
1 frozen banana
1/2 cup frozen blueberries
1/2 cup low-fat vanilla yogurt
1/2 cup chopped, fresh spinach (kale or swiss chard can also be substituted. You will barely notice the
taste, and it is an easy way to add greens to your diet )
Directions: In a blender, combine all ingredients and blend until smooth. Makes 2 servings.

One serving provides: 177 calories, 8 g. protein,
1 g. fat, 35 g. carbohydrate, 3 g. fiber

Sautéed Chard

1/2 lb chard, washed and chopped (include stems) into 2” pieces.
1 garlic clove, minced
1 tsp olive oil.
Directions: Heat olive oil in skillet. Sauté garlic for 1 minute. Sauté chard for 2-3 minutes – do not over cook – just wilt chard. Season with salt & pepper if desired.

Swiss Chard Tuna Salad


1/2 cup mayonnaise
1 teaspoon dijon mustard
2 teaspoons balsamic vinegar (I like white balsamic)
1/4 cup chopped kalamata olives (about 10 olives)
2 teaspoons brine from the olives (or more balsamic vinegar)
2 6-ounce cans tuna (oil or water packed), drained
3/4 cups chopped Swiss chard stems
2 to 3 cups chopped Swiss chard leaves
1/4 cup loosely packed chopped fresh parsley, preferably Italian flat leaf
1 cup (or more) chopped scallions (green onions), white and green parts (about 10 small)
Salt & pepper to taste
Few handfuls of canned kidney beans, drained and rinsed
Directions: Combine mayonnaise, dijon mustard, balsamic vinegar and olive brine in a medium bowl and mix well. Stir in olives, tuna, chopped Swiss chard stems and leaves, parsley, and scallions. Add salt and pepper to taste and more mayonnaise and/or vinegar if desired. Stir in kidney beans if using. Tuna salad will keep for three days in the refrigerator.

Penne with Canellini

8 oz Penne or Mostacholi noodles
1 can diced tomatoes (or 2 cups fresh chopped tomatoes)
1 can cannellini beans (white kidney beans), drained and rinsed
3 cups packed chard (or spinach or kale)
1/2 cup shredded parmesan
1 tsp basil
1 tsp garlic
1/2 tsp salt
Directions: Cook pasta. Meanwhile in a large saucepan bring tomatoes, beans and spices to a boil. Reduce heat and simmer 10 minutes. Add spinach, cook and stir 2 minutes or until chard is wilted. Drain pasta. Top with tomato bean mixture. Sprinkle with cheese.

Baked Artichoke-Chard Dip

1/2 cup shredded mozzarella cheese
1/2 cup dairy sour cream
1/2 cup mayonnaise
1/2 cup grated parmesan cheese
1 14-ounce can artichoke hearts, drained and coarsely chopped
1 cup loosely packed, coarsely chopped chard leaves
1/2 cup finely chopped red onion
Pita wedges, french bread slices, assorted crackers and/or fresh cut-up veggies
Directions: In a large bowl combine mozzarella cheese, sour cream, mayonnaise, and 1/4 cup of the parmesan
cheese. Stir in artichoke hearts, chard, and onion. Spread mixture evenly into a 9-inch pie plate.
Sprinkle with the remaining 1/4 cup parmesan cheese. Bake, uncovered in a 350 degree oven
about 30 minutes or until heated through. Serve with pita wedges, bread, crackers, or carrot sticks!

Green Surprise Dip

1 cup steamed kale, swiss chard, or spinach
1 cup plain yogurt
1 cup cooked chickpeas (garbanzo beans)
1/4 cup mayonnaise
2 cloves garlic
2 green onions (chopped)
1 TBS lemon juice or to taste
1/2 tsp salt or to taste
A few sprigs of fresh parsley
Directions: Puree in a blender or food processor.

Veggie & Fruit Smoothie

Inspiration from Shawn & Tami


1 bunch Chard (or kale, beet greens, etc.)
1 cup frozen or fresh fruit (blueberries, strawberries, raspberries, pineapple, etc.)
1 frozen banana
1 cup rice/soy or dairy milk
Optional: add honey or fruit flavored yogurt to sweeten to taste
Directions: Add all ingredients to a blender and puree.  This is a recipe that you can truly experiment with. Use any fruit or greens that you happen to have on-hand or purchase special fruit to make a “tropical” green drink. If you want the drink to be a special green-colored smoothie, try kiwi, avocados, pineapple, and don’t forget the garden greens!

Kids and adults will love these – and you won’t even realize you are getting your daily dose of fruits & veggies!