Uplift your mood food @ Jan’s Kitchen:
~~~Dry spice and herb rub roasted pork tenderloin
~~~Swiss chard salad with an olive oil/lemon vinaigrette dressing and shaved Parmesan cheese
~~~Roasted Yukon gold potatoes and small heirloom tomatoes
Swiss chard like it’s wildly popular green cousin kale, packs a powerful nutritional punch.
It provides over 700% of your daily needs for vitamin K and over 200% of daily vitamin A needs in just one cup.
Look for Swiss chard with firm, deep green leaves. Smaller leaves will be tenderer and have a milder flavor. Store chard in the refrigerator to keep fresh.
Swiss chard can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed or added to soups and casseroles.
One cup of Swiss Chard contains 35 calories, 3.3 grams of protein, 0.2 grams of fat, and 7.2 grams of carbohydrate (including 3.7 grams of fiber and 1.9 grams of sugar).
Swiss chard is one of the most popular vegetables along the Mediterranean and it is also one of the most nutritious vegetables. It is filled with nutrients that do a body good! Try a chopped Swiss chard salad with a vinaigrette dressing.