Adding dark, green leafy vegetables to your diet is a healthy way to make sure you get adequate amounts of calcium, iron, vitamin C, vitamin A, vitamin K, magnesium and potassium. It is also an excellent source of fiber.

Some dark greens like kale have a bitter taste, but chard is mild. Chard is my favorite dark green vegetable and by adding the walnuts and flax seeds, gives this dish a hearty, crunchy texture.

You can substitute almonds or macadamia nuts if you prefer.


  • 2 Bunches organic swiss chard, stems trimmed, and leaves cut into 2 inch pieces
  • 3 tablespoons avocado or organic coconut oil
  • 1/2 teaspoon sea salt
  • Cracked black pepper, to taste
  • 2 tablespoons of coconut vinegar or fresh organic lemon juice
  • 1 clove organic garlic, finely chopped
  • 1 tablespoon organic, whole golden flax seeds
  • 4 tablespoons of organic walnut pieces


In a large skillet, over medium-low heat, add oil, garlic and swiss chard. Sauté for 3 minutes.

Next, add salt, pepper, vinegar or lemon juice and cover.

Sauté for additional 5 minutes, stirring occasionally. Remove from heat and transfer to a medium size bowl.

Add all flax seeds and walnuts and stir to incorporate all ingredients.

Serve warm or at room temperature.

Makes 4 servings.