Spring is a great time for fresh produce, and this heart-healthy recipe features flavorful Swiss chard paired with zesty orange. Swiss chard is a green, leafy vegetable that’s part of the beet family and packed with nitrates, which help lower blood pressure  — a key factor for heart health, said Patty Guay-Berry, RD, a registered dietitian for Adventist HealthCare

Swiss chard offers many important vitamins and nutrients that can help prevent cancer, protect your vision and improve your athletic performance. An added bonus — rainbow Swiss chard adds a beautiful pop of color to your meal!

Emerald Greens with Orange


  • 2 Tbsp extra-virgin olive oil
  • 1 tsp minced garlic
  • Pinch of red pepper flakes
  • 2 Tbsp dried cranberries
  • ¼-cup freshly squeezed orange juice
  • 6 cups stemmed and chopped Swiss chard, in bite size pieces
  • ¼-tsp sea salt
  • ½ tsp orange zest
  • ¼ tsp maple syrup


  1. Heat olive oil in a large sauté pan over medium heat.
  2. Add garlic, red pepper flakes, cranberries and orange juice. Sauté for 30 seconds, just until aromatic.
  3. Add the chard, salt and zest and sauté until the color the chard begins to darken and intensify.
  4. Use a slotted spoon to transfer the greens to a bowl, and then bring the liquid in the pan to a boil.
  5. When the liquid shrinks in from the sides of the pan and thickens a bit, stir the greens back in. Then stir in the maple syrup.
  6. Taste; add a pinch more of salt if needed. Serve immediately

Nutrition Facts:

  • 90 calories
  • 7 grams fat
  • 7 grams carbohydrates
  • 1 gram protein
  • 1 gram fiber
  • 260 mgs sodium

Source: The Cancer Fighting Cookbook by Rebecca Katz

Eating healthy is one great way to keep your heart in shape. Find out how healthy your heart is by taking our fast, FREE online health risk assessment