Tag Archives: vegetarian

Sauteed Chard Recipe

Chard is one of the most nutritious vegetables you can eat, and done properly, one of the most delicious.  It is a leafy green in the same family as Spinach and Beets, and it chock full of Vitamins, Iron, and other minerals.  If vegetables were graded on nutrients, Chard would be valedictorian (nutrition info).

Unlike heavy greens such as Kale and Collard Greens, the stalks of Chard are quite edible.  The only caveat is that they take longer to cook than the leaves, so make sure you sautee them for 5 minutes before adding the leaves.

Chard is available year round, and here in California grows great in the winter.  I almost always receive it in my winter Capay Valley box, and am quite thankful for that.

The best way I’ve found to prepare chard is to sautee it in some extra virgin olive oil with onion and garlic, and toss it with some red pepper flakes at the end.


  • Chard, chopped in 1.5″ pieces, with the stems chopped and set aside
  • 1 small yellow onion, chopped
  • 1 garlic clove, thinly sliced or pounded with a pestle
  • Salt and Pepper
  • Red Pepper Flakes


Heat some olive oil in a skillet, and add the onion and Chard stalks.  Sautee for 5 minutes, until the onion become soft and the chard stalks start becoming tender.

Add the chard leaves and sautee for a few minutes.  When the leaves begin to soften, add the garlic, and continue sauteeing for 3-4 more minutes, until the chard becomes soft and tender.

Sprinkle with red pepper flakes, a dash of salt (Chard is naturally salty, so be careful not to overdo it) and pepper.


Black Bean and Corn Salsa Recipe

This makes a great snack or light dinner, and is chock full of fiber, protein and Vitamin C – very healthy.  I’ve only made it during the summer when fresh corn is available.  Feel fry to try with frozen corn, but it won’t be as good.


  • 2 ears of Corn
  • 1 Lime
  • 1 Can of Black Beans
  • 1 Red Bell Pepper
  • Cilantro
  • Salt and Pepper
  • Jalapeno (Optional)
  • Corn Tortilla chips

Cut the corn off of the ears, and add to a bowl with drained Black Beans, juice of one lime, diced red bell pepper, chopped cilantro and salt and pepper to taste.  To give it some kick, add a bit of Jalapeno.

Serve with Corn Tortilla chips.