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Swiss Chard Is One of the Most Nutritious Veggies – Why Not Try It?

Swiss chard is in season once again and readily available at local farmer’s markets as well as in many grocery stores. Swiss chard looks similar to collards, but has bright red veins and stems and the flavor is a little different.

We learned that it’s quite nutritious, and also readily available year-round, not just in the spring. We also did some research and found out that Swiss chard is one of the most nutritious vegetables, ranking second only to spinach in total nutrient richness.

Here’s a simple recipe we tried for sauteed chard with onions and garlic.
Ingredients:
-1 bag of Swiss chard (14-16 oz.)
-1 medium onion (any type)
-2-3 cloves garlic
-2-tbsp. olive oil
-1/8-tsp. red pepper (optional)
-Salt and pepper to taste
Food Prep:
Mince garlic and dice onions. Remove stems from chard and chop stems into 2-inch pieces. Roll leaves and cut every 1-2 inches.
How to Cook:
Add oil to heated saute or fry pan. Add onions and garlic  and saute until soft and lightly browned. Add chard stems to pan, and cook for about 10 minutes until tender. Then add chopped chard leaves, cooking one panful for about 2-3 minutes before adding more leaves to the pan. When all leaves are cooked, add salt, black pepper and red pepper to taste. Serve warm.

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Matt’s Bone Broth Soup

There is an ancient saying: “A good broth will raise the dead. “

Bone broth has apparently become a new “thing.” Hipsters in Brooklyn are sipping bone broth and it seems there are exaggerated health claims being made. Bone broth is good for you. It’s an ancient food and I think I first read about it on westonprice.org, the site that spends some effort promoting a return to traditional foods to improve health.

I read that it was good for you and based on very little information began figuring out how to make it. The bone broth has a lot of nutrients and collagen and it gives the body what it needs to repair cells. That’s why I think it’s a good thing to eat when you’re fighting a cold, flu or infection. Adding lots of healthy vegetables makes it even better.

THE RECIPE:

I usually try to get soup bones from grass fed beef for better nutritional content. To make a big pot of broth or soup, you will need about 3 lbs.

Put on a big pot of water on the stove and bring to a boil. While the water is coming to a boil, bake the bones in the oven at 375 degrees for about 45 minutes so they will be ready for the pot.

After the bones have baked, add to the boiling water and cook for a good while,  6 – 8 hours at least. You can go longer, even 24 hours; I usually simmer them for about a day (this is not a quick thing to cook). I also add 1/4-cup of apple cider vinegar to increase acidity.

After the broth has simmered for a good long while, chop up veggies (I chop the kale into 1″ squares, finely chop the stems) and add these and broth to the soup. Add salt, pepper coriander, turmeric, bay leaf;Trader Joe’s 21 Season Salute is one I often add.