Garlic Swiss Chard & Heirloom Tomatoes

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Garlic Swiss Chard & Heirloom Tomatoes

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This is one of those plants that you look at and know it’s just got to be good for you but you’re just not sure what to do with it. Swiss chard is related to spinach and beets and has a slightly pungent, bitter, and salty taste. Don’t let that turn you away. It’s loaded with phytonutrients that provide anti-inflammatory, detoxification, and antioxidant support. Just one cup of cooked chard provides about 3 grams of protein and 3 grams of fiber. When you combine that with some avocado and sprinkle with nuts, you have a really power-packed healthy meal or snack.


  • Swiss chard
  • Garlic (1-3 cloves, depending on your taste)
  • 1 teaspoon olive oil
  • Dash of sea salt
  • 1/4 cup chopped nuts/seeds (you choose; I like almonds, pumpkin seeds and sunflower seeds)
  • 1 small heirloom tomato
  • 1/2 an avocado


  • Visit your local Farmers’ Market to purchase swiss chard. You’ll notice the stems come in different colors and often when mixed together they call this Rainbow Chard. Pick up a bunch.
  • Rinse it carefully under cool water. Place in a steamer. I steam mine for about 8 minutes.
  • While it’s steaming chop a couple of cloves of garlic and sauté with just a teaspoon of olive oil. Remember olive oil is fat and you really don’t need much to sauté garlic.
  • Add a little sea salt to the mixture and some pepper, if you like. Remove from heat.
  • When the chard is finished steaming, shake off the excess water, and coat your chard with the the garlic mixture. Add your cut heirloom tomato and avocado and sprinkle with some chopped nuts and serve immediately.
Author: Phoebe Chongchua

You can get as creative as you want with this. Sometimes I add whole beans and mushrooms. This is a great simple snack or it can accompany a meal…either way, you’ll feel great after eating this.


Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at

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