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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
This recipe contains GERD triggers and those with GERD may wish to avoid it.

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

 

"Never work before breakfast; if you have to work before breakfast, eat your breakfast first."
-Josh Billings, American Humorist

The refrigerator light goes on...

The simplest side dishes are the best. I had this swiss chard in Spain last summer and it has it all sweetness from the honey, savory garlic, bitter greens and just a touch of salt.

I like to put the oil in the pan on very low heat and add the garlic while I am making the rest of the meal. The warming oil will infuse with the garlic and you can increase the heat at the last minute to finish the dish.

Sodium Content of Salt

Salt is made from Sodium Chloride.  One sodium molecule and one chloride molecule that are joined in the crystal we call salt.  In your body they break down into sodium and chloride.  The amount of sodium is what is important in a healthy diet.  The recommendation is that you have about 2400 mg of sodium a day.  

Because one teaspoon of salt is 2325 mg of sodium, its pretty easy to keep track a healthy diet is about a teaspoon a day.


 

Swiss Chard with Garlic



Servings = 2 | Serving size =about 1 cup

Cooking Time = 15 Minutes

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

Makes good leftovers. Keep refrigerated, tightly covered, up to 3 days.

1 Tbsp olive oil
2 cloves garlic (thinly sliced)
12 ounces swiss chard (sliced crosswise)
1 tsp honey
1/8 tsp salt
fresh ground black pepper (to taste)

Place the olive oil in a large skillet over medium heat.

After the oil is hot add the garlic and cook for about two minutes. Stir frequently.

Add the swiss chard and cook for about a minute. Stir continuously.

Add the honey, salt and pepper. Stir and cook for about 1 to 2 minutes more until just wilted.

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 0g 2%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 393mg 18%
Total Carbohydrates 8g 1%
    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