Sautéed Swiss Chard Medley

This sautéed Swiss chard medley features pops of color from rainbow carrots, golden onions, and bright leafy greens. Easily customizable by adding your preferred protein or salty seasonings of choice, this dish delights as the centerpiece or the side show.

Sautéed Swiss Chard Medley

Sautéed Swiss Chard Medley:


  • 1 bunch Swiss chard (at least 7 large leaves)
  • 1 cup rainbow carrots, cut into rounds, ~1/4 inch thick
  • 2 cups chopped onion, small dice
  • 1 tablespoon avocado oil
  • 1/2 teaspoon sea salt



  • Large sauté pan


Begin by washing and preparing the vegetables.

Cut the carrots into 1/4 inch rounds and set aside. Chop the onion (small dice) and set aside. Remove the stems from the swiss chard and chop the stems (medium dice), then set aside.

Take the Swiss chard leaves (without stems) and cut them into a chiffonade, creating long, thin ribbons of greens.

Warm the oil in a saucepan over medium heat. Add the onions and 1/2 teaspoon salt and sauté for 5 minutes, using a spatula to move the vegetables for even heat distribution.

Add the carrot rounds to the partially-cooked onions, and sauté both vegetables for an additional 5 minutes, until the onions are golden brown and the carrots have softened.

Add the ribboned Swiss chard and diced stems and cook until the leaves have somewhat wilted, but still hold their shape. The diced stems will remain somewhat crispy, providing enjoyable crunch to the dish.

After cooking the Swiss chard, mix in your protein of choice and cook till warm. Season with additional salt, pepper, and cashew-seed seasoning, as desired for flavor. Enjoy hot.

Sautéed Swiss Chard Medley


  • Incorporate mindfulness into your cooking process through the practice of mise en place, the artful arrangement of food prior to its official preparation. This french culinary term gets to the heart of mindful eating by encouraging you to engage fully with your senses throughout the cooking process, a continuous feast for the eyes and opportunity for playful, creative expression long before a meal is served. In this tradition, food is so much more than nutrition; it is nourishment for both body and mind. As you prepare your ingredients, try noticing the sounds the vegetables make as they are chopped, the visual display of colors, the scent of fresh produce, the taste of a stray carrot, the texture of the leafy greens. Take a few deep breaths to further center yourself in your workspace.
  • Look for organic canned lentils such as Westbrae Naturals (no salted added), found at Whole Foods or local health food stores.

Disclaimer: Material presented on this website should not be considered medical advice. Always speak to your doctor or qualified health provider to determine what’s right for your health plan.

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