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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Only vegetables are happy."
-William Faulkner, Writer

The refrigerator light goes on...

The bitterness of the chard is well balanced by the sweetness of the honey and the creamy flavor of the walnuts. It's a great balance for any delicious side dish.

Honey vs. Sugar

A tablespoon of honey is 63 calories and a tablespoon of sugar is 46 calories. Since both are mostly carbohydrates, the honey is essentially 1/3 sweeter than the sugar.

In practical terms, this means that you would use 4 tablespoons of sugar for every 3 tablespoons of honey.

There is no difference in how your body uses honey – it’s not any more natural than sugar.  There is a difference in how honey works when baking and I like to use honey in things like salad dressings where I want a creamy mouthfeel but lower fat. 


 

Sauteéd Swiss Chard



Servings = 2 | Serving size =about 1 cup

Cooking Time = 10 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

1 tsp olive oil
2 Tbsp chopped walnuts
8 ounces Swiss chard (thinly sliced)
1 tsp honey
1/8 tsp salt
fresh ground black pepper (to taste)

Place the olive oil in a large skillet over medium-high heat. Add the walnuts and cook, stirring continuously, for about one minute.

Add the Swiss chard and cook, tossing well, until the greens begin to wilt (about 2 minutes).

Add the honey, salt and pepper and cook for about 2 more minutes until wilted.

Serve.

Nutrition Facts

Serving size = about 1 cup

Servings = 2

.

Amount Per Serving

Calories 101 Calories from Fat 63
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 1g 3%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 393mg 18%
Total Carbohydrates 8g 3%
    Dietary Fiber 3g 10%
    Sugars 4g  
Protein 4g  
Vitamin A 132% Vitamin C 56%
Calcium 4% Iron 13%
Vitamin K 942 mcg Potassium 473 mg
Magnesium 108 mg