I’ve grown it in everything from a traditional raised garden bed to buckets filled with dirt and put in a sunny spot.And, it’ll keep growing from spring into the fall, and when I lived in Texas, I had fresh swiss chard until the frost got to it (in January!).Join our Facebook group for friendly keto support, and for videos on how to make these recipes, subscribe to my YouTube channel!Grab a copy of my 4-week Easy Keto Menu Plan or check out my other cookbooks to help you along This post may contain affiliate links.Sautee the stems in some avocado oil, butter, or bacon fat for a few minutes first, until they are starting to soften.Serve this dish with your favorite meats, or add even more veggies to a feast that includes these Lemon-Oregano Chicken Kabobs. .
Swiss Chard Recipe With Bacon
This Swiss Chard Recipe With Bacon is the perfect keto side dish that dresses up any meal in less than 20 minutes with only a few ingredients!But with the automatic drip system, a brand new, well-composted flower bed, help from my friend John and my husband Roger, the little garden is doing quite well.Swiss chard actually has a fairly similar flavor profile to spinach or kale, but a little more on the bitter side.Sauteing it, as I did with this Swiss Chard Recipe, takes away most of the bitterness and brings out its delightfully earthiness and sweetness.It's a fantastic leafy veggie that is full of potential in the kitchen, is low carb, and is loaded with nutrients like vitamin K, C and A!Once the garlic is brown in spots, add in the pine nuts and the raisins and mix well.Sauté until the bacon is cooked through, the garlic cloves and pine nuts are browned, and the raisins are plumped.Place a lid on the saucepan and cook for 3-4 minutes until the chard has just barely wilted.Some great Pine Nut substitutions I recommend are walnuts, cashews, or slivered almonds.This Italian Sausage Soup recipe gives you all the flavor of Zuppa Toscana without all the carbs!Print Recipe Pin Recipe Prep Time: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes Servings: 4 Calories: 195 kcal Click on highlighted ingredients or Equipment to see exactly what I use to make this recipe Equipment Heavy Saucepan Ingredients ▢ 4 slices ( 4 slices ) Bacon chopped.▢ 1/4 cup ( 62.5 g ) Water Instructions Heat a heavy saucepan on medium-high and add the chopped bacon.Sauté until the bacon is cooked through, the garlic cloves and pine nuts are browned, and the raisins are plumped.Place a lid on the saucepan and cook for 3-4 minutes until the chard has just barely wilted.Some great Pine Nut substitutions I recommend are walnuts, cashews, or slivered almonds. .
The Best Vegetables to Eat on Keto
What makes following a keto diet different from following a high-protein, low-carb diet?What are net carbs?A carb is a sugar, starch or fiber.That's where keto vegetables come in.What Are Keto Vegetables?Keto vegetables are also low in carbs.So many vegetables are low in net carbs that the chances of becoming bored with a keto diet are slim.Loaded with fiber, they're also very low in the net carbs department.Try Popeye's favorite leafy green creamed with a touch of nutmeg, sautéed with olive oil, garlic, and lemon juice or baked in Eggs Florentine.Keto Vegetables as Comfort Food.Zucchini squash (3.1g total, 2.1g net): Grain-based noodles are definite keto diet no-nos.Instead, try low-carb zucchini squash "zoodles.".Spaghetti squash (6.9g total, 5.4g net): Don't have a spiralizer?Toss sliced cukes in olive oil, sprinkle them with our favorite seasonings and grated cheese and pop them in a home dehydrator overnight.Keto Vegetables as Finger Food.cut into 4-inch lengths and stuffed with: Grass-fed cream cheese spiked with fresh herbs and garlic or Softened goat cheese topped with olive tapenade, chopped walnuts and sprinkled with chopped, fresh rosemary and thyme leaves, or Natural, sugar-free peanut or almond butter.No diet becomes a lifestyle unless we feel good while we follow it. .
Low-Carb Wilted Chard with Bacon and Garlic Recipe
Our recipe for Wilted Chard with Bacon and Garlic makes a side dish that is loaded with nutrition, and with flavor!This recipe makes a lovely holiday side dish–perfect for Thanksgiving or Christmas, but is easy enough to enjoy on a weeknight.The Recipe for Wilted Chard with Bacon and Garlic.We add some buttery garlic goodness and smokey flavor of bacon and it becomes a crave-worthy recipe.Once the bacon and onions are cooked, the chard only takes about a minute to wilt.The recipe has its roots in my mother’s kitchen where she commonly used vinegar and bacon to flavor greens.How to make this recipe for Wilted Chard with Bacon and Garlic dairy-free.Simply substitute your favorite cooking fat or oil for the butter.Is chard keto-friendly?What can I substitute for Swiss chard? .
Swiss Chard & Ricotta Pie (Low Carb & Gluten Free)
One of the recipes I came up with was a quiche, using their gluten free mild breakfast sausage rolled out as the crust.It came out great (I’ll post links to the recipes when they go live over on the Jones Dairy site), and I wanted to use the same crust concept for some other low carb recipes here on IBIH.I love rainbow swiss chard so much for both it’s beauty, and it’s flavor – but you could also substitute spinach in this recipe if you can’t get, or don’t like Swiss Chard.I chopped and sauteed the rainbow chard with eggs, ricotta and mozzarella cheese (among other things) and it made a delicious filling for the sausage crust.clove garlic, minced 8 cups swiss chard, chopped.swiss chard, chopped 2 cups whole milk ricotta cheese.1 lb mild sausage Instructions Heat the olive oil in a large saute pan and add the onions and garlic.Add the ricotta, parmesan and mozzarella cheeses.If making the large pie, you will have to roll out your sausage or press it into the pie tin uniformly.Then pour in the filling, place on a cookie sheet (to catch any dripping oil from the sausage) and bake at 350 degrees (F) for about 30 – 35 minutes or until firm.Per mini muffin: 115 calories, 9g fat, 1.3g net carbs, 8g protein Approximate nutrition information WITHOUT sausage crust:. .
Creamed Rainbow Chard for a Keto-Friendly Thanksgiving Side Dish
It's true: A lot of the high-fat ingredients in the keto diet can make you scratch your head a little at first, because low-fat everything was touted for soooo long.But when you take a look at the weight-loss science behind the keto diet, you start to understand the shift toward this high-fat way of eating.For starters, you can't just eat bacon and avocados; that's not healthy.But if you're mindful about your macros and make educated choices on the types of fats you're eating, you can successfully lose weight and gain energy.This recipe gets its fat content from avocado oil, heavy cream, and cream cheese, for a total of 13 grams of fat, 7 of which are saturated fats-something to keep an eye on in general, whether you're on keto or not.Rainbow chard not only makes for a colorful presentation but is also a rich source of vitamins A and K as well as iron.Thinly slice stems, keeping separate from leaves.Remove from heat and transfer leaves to a paper towel lined baking sheet. .
Swiss Chard: Nutrition, Benefits and How to Cook It
What’s more, its leaves and stalks provide an abundance of vitamins, minerals and powerful plant compounds.3.7 grams Vitamin A: 214% of the Reference Daily Intake (RDI).22% of the RDI Potassium: 27% of the RDI As you can see, a small serving of cooked Swiss chard covers your daily need for vitamins A and K and nearly fulfills the RDI for vitamin C. What’s more, Swiss chard is a good source of calcium, magnesium, copper, zinc, sodium, phosphorus and vitamin E. This green is not only loaded with nutrients but also extremely low in calories, making it a weight-loss-friendly food.Research shows that Vitexin, another flavonoid found in Swiss chard, may help fight heart disease by lowering blood pressure, reducing inflammation and inhibiting blood clotting ( 8 ).Summary Swiss chard is high in many antioxidants including beta-carotene and flavonoids, which may help prevent certain conditions like heart disease and lung cancer.Just 1 cup (175 grams) of cooked Swiss chard provides about 4 grams of fiber — 15% of the RDI.Following a high-fiber diet provides many health benefits.Summary Swiss chard is high in fiber, an important nutrient that can help maintain weight, lower your risk of certain cancers and promote heart health.Just 1 cup (175 grams) of cooked Swiss chards offers 716% of the RDI for this important nutrient (17).Summary Swiss chard is an excellent source of vitamin K, a nutrient essential for proper blood clotting and skeletal health.Many large studies indicate that people with a higher intake of green leafy vegetables like Swiss chard have a decreased risk of heart disease.Summary Swiss chard may help lower blood pressure and cholesterol, which may prevent heart disease.May Decrease Insulin Resistance and Lower Blood Sugar Swiss chard is loaded with nutrients that may lower blood sugar, or glucose.For example, Swiss chard’s fiber may help maintain healthy glucose levels in your blood.Summary Swiss chard is high in fiber and antioxidants, which may improve blood sugar control and lower your risk of diabetes.Summary Swiss chard is high in fiber and low in calories, making it a weight-loss-friendly food.How to Add It to Your Diet Swiss chard is a nutritional powerhouse that you can eat in many ways.Summary Swiss chard is a mild green that can be used in a number of dishes, including salads, pastas and sides. .