Sautéed Garlic Chard

Sautéed Garlic Chard

DID YOU KNOW? Just one cup of cooked Swiss chard provides a whopping 636% of your daily vitamin K needs! Vitamin K is an essential nutrient for bone health — and reduces fracture rates because it activates the major non-collagen protein that helps form bones.

This nutrient – along with calcium which is also found in Swiss chard – helps modulate bone metabolism, aids in bone growth, and protects the body from bone mineral loss common in the aging process.

Sautéed Garlic Chard

INGREDIENTS: (serves 2)
1 bunch swiss chard
3 cloves garlic (thinly sliced)
3 tbsp extra virgin olive oil
Sea salt to taste

INSTRUCTIONS:

1. Chop ends off chard and wash.

2. Place chard in deep stove-top pan with a touch of water, cover pan and let chard wilt over medium-low heat.

3. Once chard is wilted and stems are tender, reduce heat to low, drain any excess liquid and add garlic, olive oil and salt. Cook for another 5-minutes while coating chard in olive oil.

Sardines with Cilantro & Dill Chimichurri (Keto, AIP, Paleo)

Sardines with Cilantro & Dill Chimichurri (Keto, AIP, Paleo)

DID YOU KNOW? Supplemental calcium is not only ineffective for bone health, but is associated with some pretty serious health risks – including heart disease.

Consider getting your calcium from food sources like:

?High-quality dairy products
?Canned, bone-in fish (e.g., sardines, salmon, etc.) – try my recipe below
?Dark, leafy greens
?Almonds and seeds (especially poppy and sesame)

Learn more about Why You Should Think Twice about Taking Calcium Supplements.

Sardines with Cilantro & Dill Chimichurri

INGREDIENTS: (serves 1)
1 can wild sardines
1/2 avocado, chopped
1-2 tbsp Cilantro & Dill Chimichurri
1/4 cup broccoli sprouts

INSTRUCTIONS:

Combine all ingredients and enjoy on its own, in a healthy wrap or on top of a salad.