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Essentials for Well Being

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Issue date: Wednesday, August 05, 2009

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Nutrition essentials

Eating locally grown produce helps reduce your carbon footprint. Packed with vitamins and minerals, chard shines in value.

Chard, also known as Swiss Chard, is a leafy vegetable. Chard is in the same plant species as the garden beet.

Chard has shiny green ribbed leaves with stems that range from white to yellow and red depending upon cultivation. Fresh, young chard can be used raw in salads. Mature leaves and stalks are typically cooked or sautéed.

Chard is locally grown in Wisconsin. An abundance of chard is found in our local CSA (community supported agriculture) farm box each week.

swiss-chard.jpg

Our favorite way to eat chard (teenagers included) recipe:

1 large bunch of fresh Swiss Chard
1 small clove garlic, sliced
2 tbsp olive oil
2 tbsp water
Pinch of dried crushed red pepper
1 tsp butter
Salt

Rinse out the Swiss chard Chard leaves thoroughly. Remove the toughest third of the stalk. Discard or save for another recipe. Roughly chop the leaves into inch-wide strips.

Heat saucepan on a medium heat setting, add olive oil, a few small slices of garlic and the crushed red pepper. Sauté for about a minute. Add the chopped Swiss chard leaves. Cover. Check after about five minutes. If it looks dry, add a couple tablespoons of water. Flip the leaves over in the pan, so that what was on the bottom, is now on the top. Cover again. Check for doneness after another five minutes (remove a piece and taste it). Add salt to taste, and a small amount of butter. Remove the Swiss Chard to a serving dish. Recipe by Simply Recipes http://simplyrecipes.com

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