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"Finally, How to Get Healthy Meals on the Table, In No Time"

In this program you will get:

  • Time-saving cooking tips
  • Simple ways to add variety to your meals
  • Ideas on getting your family involved
  • Pantry essentials list
  • Quick, healthy recipes
  • 60 minute audio & complete transcript

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Amy Lippmann: Holistic Health Counselor, Nutrition & Lifestyle Coach

                                                       November 2, 2007

 

Food Focus: Chard

Chard is a leafy green vegetable often referred to as Swiss chard. Chard has a thick, crunchy stalk to which wide green leaves are attached. Depending upon the variety, the leaves may have lighter-colored ribs running throughout. The stalk, comes in a variety of colors including white, red, yellow and orange. Sometimes, in the market, different colored varieties will be bunched together and labeled "rainbow chard."   

Chard belongs to the same family as beets and spinach and shares a similar taste profile: it has the bitterness of beet greens and the slightly salty flavor of spinach leaves. Both the leaves and stalk of chard are edible, although the stems vary in texture with the white ones being the most tender.   

Chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E and dietary fiber. It is a very good source of copper, calcium, vitamin B2, vitamin B6 and protein. In addition, Swiss chard is a good source of phosphorous, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.  

 

Chard with Apples and Walnuts

Ingredients:

2 bunches chard washed and chopped (Swiss chard, green chard, rainbow chard) 

1 red apple thinly sliced

1 TBS butter

Handful of walnuts   

Cooking Instructions:

1.Melt butter in pan over medium heat. Add apples and sauté for approximately five minutes.
2. Add chard to the pan with 2 TBS of water. Cover the pan and cook for approximately five minutes, or until the chard is wilted. Stir/toss the  chard and apples occasionally as they cook.
3.Sprinkle walnuts on top of the chard and apples and enjoy.


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