INCORPORATING NEW VEGETABLES IN MY DIET
After a weight lifting workout I like to eat a rich protein meal to repair the muscle fibers that were distressed during the work out and some kind of salad or vegetables. More often than not, I tend to gravitate toward the same vegetables so I’ve been trying to experiment with different ones. This time, I picked up rainbow chard. It has very bright colors like yellow, red, orange and purple, with great antioxidant properties, and is powerful at fighting inflamation. It’s low in carbohydrates high in fiber content. Also, it is rich in vitamins and minerals. All sounds good to me!
I learned that it can be used in Salads, soups, stews. I decided to try it sautéed in coconut oil. I paired it with a 4 oz grilled white meat turkey burger. If you are a vegetarian or vegan you can substitute for any plant base protein meal. I'll share in a future posting how to make a tasty homemade turkey burger but today here is the recipe for the chard!
SAUTEED CHARD
Ingredients:
¼ cup coconut oil, melted.
2 cloves of garlic, minced.
5 bunches chard, trimmed and chopped.
1 tablespoon red pepper flakes.
sea salt and pepper to taste.
Cooking instructions:
1 Heat the coconut oil in a large pan over medium -high heat and sauté the garlic for 2-3 minutes.
2 Add the rainbow chard and cook the greens till tender, sitting occasionally.
3 Reduce the heat and add salt and pepper to taste.
4 Add red pepper flakes at the end if you'd like bit more of heat.
Nutritional Value ( 1 cooked cup)
• 3 grams of protein
• 4 grams of fiber
• 7 grams of carbohydrates
• 572 mg Vitamin K (636%)
• 306 mg Vitamin A (60%)
• 5 mg Vitamin C (42%)
• 150 mg Magnesium (38%)
• .28 mg Copper (32%)
• .58 mg Manganese (29%)
• 961 mg Potassium (27%)
• 89 mg Vitamin E (22%)
• 95 mg Iron (22%)
• 50 mg Choline (12%)
• .15 mg Vitamin B2 (12%)
• 102 mg Calcium (10%)
