{"id":1770,"date":"2017-06-21T13:38:51","date_gmt":"2017-06-21T17:38:51","guid":{"rendered":"http:\/\/www.gazybrothersfarm.net\/blog\/?p=1770"},"modified":"2017-06-22T09:32:07","modified_gmt":"2017-06-22T13:32:07","slug":"powerhouse-rainbow-chard-saute","status":"publish","type":"post","link":"https:\/\/www.gazybrothersfarm.net\/blog\/powerhouse-rainbow-chard-saute\/","title":{"rendered":"Powerhouse Rainbow Chard Saut\u00e9"},"content":{"rendered":"

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\nPowerhouse your diet \u2013 add green leafy, yellow\/orange, citrus and cruciferous items to our diet.<\/span><\/h3>\n

Why? Reduced risk of chronic disease, plus they are packed with nutrition to fuel our bodies and minds.\u00a0 But the most important reason is they are easy to use, quick to cook, and oh so tasty.<\/p>\n

Also, this is a great prep ahead and cook last minute dish.<\/p>\n

You can switch these ingredients for so many variations, whatever is fresh and strikes your fancy at the farmers market or CSA basket. Try substituting chard for beet greens, spinach, chicory, leaf lettuce, watercress, Chinese cabbage, collard greens, kale, or arugula and you\u2019ll still get that same great powerhouse punch.<\/p>\n

Check out these other powerhouse foods<\/a> studied for their nutrient density by the CDC.<\/p>\n

Yield: 3 servings<\/em><\/p>\n

Ingredients:
\n<\/strong>Rainbow chard, 1 bunch, chopped (~5 cups)
\nOnion, \u00bd large, chopped
\nGreen garlic, 2 stalks, sliced in rounds
\nBaby Bella mushrooms, 2 cups
\nSalt and Pepper to taste (or \u00bc teaspoon each)
\nCoconut oil, 1 teaspoon
\nOptional: Orange peel (can be added during saut\u00e9ing for brightness)<\/p>\n

Step 1: <\/strong>Prepare the chard by washing, spinning damp dry, and roughly chopping. Discard the toughest part of the stem; the rest softens a bit in cooking, but some prefer to remove the stem entirely.<\/p>\n

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Step 2: <\/strong>Chop onion half, slice mushrooms, and slice green garlic stalks into rounds. (We include the green tops of the stalks \u2013 yummy.) If you are preparing more items, you could hold ingredients at this step until a few minutes before eating for best flavor.<\/em><\/p>\n

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Step 3: <\/strong>Saut\u00e9 onion, garlic, and mushroom in oil for 5 minutes to soften.<\/p>\n

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Step 4: <\/strong>Pile on the chopped chard and saut\u00e9, watching and turning the chard periodically and cooking until just wilted down and tender \u2013 you want to give this a quick cook so that you retain as much nutrition and flavor as possible.<\/p>\n

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Step 5: <\/strong>Salt and pepper to taste, toss thoroughly. Eat and enjoy.<\/p>\n

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Serving suggestion<\/strong> \u2013 this makes a great breakfast or brunch dish with a poached or fried egg on top.<\/p>\n

Nutrition Analysis<\/strong>
\nRecipe yields 3 servings. Per serving, using \u00bc teaspoon salt and \u00bc teaspoon black pepper: <\/em>51 calories, 8 grams carbohydrate, 2 grams dietary fiber, 2 grams total fat, 1 gram saturated fat, 3 grams protein, 503 milligrams potassium, 329 milligrams sodium, 189 micrograms vitamin A.<\/p>\n","protected":false},"excerpt":{"rendered":"

Powerhouse your diet \u2013 add green leafy, yellow\/orange, citrus and cruciferous items to our diet. Why? Reduced risk of chronic disease, plus they are packed with nutrition to fuel our bodies and minds.\u00a0 But the most important reason is they are easy to use, quick to cook, and oh so tasty. Also, this is a … Continue reading Powerhouse Rainbow Chard Saut\u00e9<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,9],"tags":[35,26,36,20,34,27,37],"class_list":["post-1770","post","type-post","status-publish","format-standard","hentry","category-salad","category-side-dish","tag-garlic","tag-gazy-brothers-farm","tag-mushroom","tag-onion","tag-rainbow-chard-greens","tag-recipe","tag-vegan"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/posts\/1770","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/comments?post=1770"}],"version-history":[{"count":12,"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/posts\/1770\/revisions"}],"predecessor-version":[{"id":1840,"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/posts\/1770\/revisions\/1840"}],"wp:attachment":[{"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/media?parent=1770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/categories?post=1770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gazybrothersfarm.net\/blog\/wp-json\/wp\/v2\/tags?post=1770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}