Ever wonder how certain foods affect your body?

Do you want to know which ingredients can help support your health?

Are you looking for new creative recipes?

Welcome to our Food for Thought blog series that will aim to address these questions and more each month! Tune in for expert nutritional tips from Masha Fox-Rabinovich, outpatient dietitian and diabetes educator at Washington Adventist Hospital, and savvy cooking techniques from Randall Smith, executive chef for Adventist HealthCare.


Chef Randall

Chef Randall Smith, executive chef for Adventist HealthCare, is the author of “Farm Fresh Flavors”, an invaluable guide for cooking with fresh, local ingredients. Learn more at www.cooklocalfood.com or follow @cooklocalfood

Recipe: Light Swiss Chard Frittata


  • 4 large eggs
  • 4 large egg whites
  • ¼ cup grated Swiss cheese
  • ½ bunch (6 ½ cups) Swiss chard, well washed
  • 1 large white onion (2 cups), sliced thin
  • 2 tsp. butter or olive oil
  • Salt and pepper to taste


  • Pre-heat oven to 400 degrees
  • In a medium bowl, combine eggs, egg whites, cheese and a pinch of salt and pepper; set aside.
  • Separate the stems from the leaves of the chard. Dice the stem into small pieces. Roll the leaves up and slice into thin ribbons (chiffonade, ~ 1/8-inch thick).
  • Heat a 10-inch skillet on low heat. Melt 1 teaspoon butter and add the onions with a pinch of salt and pepper. Slowly sauté the onions, stirring occasionally until the onions are translucent, ~ 8 – 10 minutes. Bring the heat up to medium and cook until the onions caramelize. Set aside.
  • Increase the heat to medium-high. Add the remaining 1 tsp. butter and chard stems. Cook ~ 3-4 minutes. Add chard leaves to the pan and cook until wilted, ~ 2-3 minutes. Season with salt and pepper.
  • Reduce heat to low. Pour the egg mixture into the skillet and add the caramelized onions and salt & pepper; mix well to blend.
  • Reduce heat to low and cook until the edges set, ~ 6-8 minutes. Once the bottom and edges set, place in the oven and bake until completely set through, ~ 4-5 minutes.
  • Remove from oven and place a dish over the pan. Flip onto a plate. Cut into wedges and serve with a salad and a whole grain roll – YUM!
 Looking for more healthy recipes and diet tips? Check out our upcoming cooking classes and nutrition education events!