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. .

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.A splash of vinegar adds big flavor to this recipe for Swiss chard.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.I personally love the buttery goodness of this recipe and like to use butter from grass-fed cows to increase the amount of omega-3 fatty acids in the dish.Be aware that if you use coconut oil, you will add a tropical note to the flavor profile.You could eat a lot of chard before you reach a high enough level to be kicked out of ketosis.This recipe makes a great vegetable side dish–especially for the fall and winter months. .

Swiss Chard & Ricotta Pie (Low Carb & Gluten Free)

You may remember that a few months ago Jones Dairy hired me to develop some recipes for their website, using their delicious gluten free sausage products.One of the recipes I came up with was a quiche, using their gluten free mild breakfast sausage rolled out as the crust.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.1 lb mild sausage Instructions Heat the olive oil in a large saute pan and add the onions and garlic.Add the swiss chard (or other greens of your choice) and cook for about 5 minutes until the leaves are wilted and the stems have softened.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.If making the muffins, use your fingers to press the sausage into place, lining the cups about 1/4 inch thick.Make sure you bake these on a cookie sheet, as the grease from the cooking sausage will overflow the cups and you will have a mess on your hands if you don’t put something underneath it to catch it!Per mini muffin: 115 calories, 9g fat, 1.3g net carbs, 8g protein Approximate nutrition information WITHOUT sausage crust:.Per mini muffin: 67 calories, 5g fat, 1.3g net carbs, 5g protein Category: Entree.In other news, for a limited time I’m bundling my Amazon best-selling e-book The Gluten Free Low Carber with my first two issues of the IBIH ezine for only $9.99 – that’s a discount of over 50%! .

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

To determine net carb intake, keto dieters subtract the fiber we eat from our foods’ carbohydrate counts.But they're high in nutrients and essential for feeding the billions of gut flora that help digest our food, support our immune systems and otherwise keep us alive.Putting it simply, most vegetables in the low net carbs category grow with their edible parts above the soil line.Here's our list of readily available and versatile favorites, with total and net carbs based on the USDA's National Nutrient Database carbohydrate and fiber amounts for each 100-gram, 3.5-ounce serving:.Or how about blending kale, pine nuts, grated parmesan, and olive oil pesto to dress up roasted zucchini?Or how about blending kale, pine nuts, grated parmesan, and olive oil pesto to dress up roasted zucchini?Spinach (3.6g total, 1.4g net): 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.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.Thanks to creatively prepared low-carb vegetables, keto dieters can indulge in the flavors and textures of mashed potatoes, pasta, and other favorite comfort foods:.Boiled lightly and pureed with butter and grated cheese, it does a terrific impersonation of mashed potatoes with only 20 percent of the net carbs!Boiled lightly and pureed with butter and grated cheese, it does a terrific impersonation of mashed potatoes with only 20 percent of the net carbs!Toss sliced cukes in olive oil, sprinkle them with our favorite seasonings and grated cheese and pop them in a home dehydrator overnight.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.Sweet red mini-peppers (6.3 g total, 4.2g net) cut in half lengthwise, with their stems and seeds removed, make great "scoops" for mayo, sour cream, and taco-flavored seasoning dip.cut in half lengthwise, with their stems and seeds removed, make great "scoops" for mayo, sour cream, and taco-flavored seasoning dip.Lime juice, minced onion and garlic, cilantro and a bit of chopped tomato for color make this a flavorful and festive snack!Healthy keto diets require more than loading fats to achieve ketosis and eating enough protein to maintain muscle mass. .

Swiss Chard: Nutrition, Benefits and How to Cook It

Although kale is often deemed the king of greens, Swiss chard is equally impressive in its wide array of nutritional benefits.Origin and Nutrition Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach ( 1 ).Consuming a diet high in the antioxidants found in Swiss chard may decrease your chances of developing certain chronic diseases.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.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.On the other hand, people who consume diets high in vitamin-K-rich foods have greater bone mineral density and lower rates of osteoporosis ( 20 ).Summary Swiss chard is an excellent source of vitamin K, a nutrient essential for proper blood clotting and skeletal health.Swiss chard is an excellent source of potassium, calcium and magnesium, minerals that help maintain healthy blood pressure ( 21 ).Many large studies indicate that people with a higher intake of green leafy vegetables like Swiss chard have a decreased risk of heart disease.One study in over 173,000 people linked every one-serving increment of leafy green vegetables per day to an 11% reduction in heart disease risk.Summary Swiss chard may help lower blood pressure and cholesterol, which may prevent heart disease.Consuming more fiber-rich vegetables like Swiss chard can improve symptoms in those with diabetes and insulin resistance and reduce the chances of these diseases occurring in the first place ( 28 ).Plus, Swiss chard is high in antioxidants, such as alpha-lipoic acid (ALA), which has been shown to reduce insulin resistance and improve diabetes-related complications, including nerve damage ( 29 ).Summary Swiss chard is high in fiber and antioxidants, which may improve blood sugar control and lower your risk of diabetes.Filling up on high-fiber vegetables like Swiss chard can increase fullness after meals, reducing your risk of snacking and overeating.In a study in 120 overweight adults, those who received twice the amount of vegetables than the control group experienced greater weight loss and hunger satisfaction ( 31 ).A review of 17 studies in over 560,000 participants noted that those with the highest intake of vegetables were 17% less likely to be overweight or obese ( 32 ).Summary Swiss chard is a mild green that can be used in a number of dishes, including salads, pastas and sides. .

Low-Carb Rainbow Chard & Sausage Hash

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. .

Keto Swiss Chard with Garlic Butter Recipe

* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions. .

Swiss Chard Romesco (Dairy Free, Whole30, Keto, Anti-Inflammatory)

This Swiss Chard Romesco can be used the same way — add it to your plate any time you want a burst of nutty, sweet and savory, tangy flavor, loaded with healthy fats and the power of superfoods.Of course, the main ingredients of a traditional romesco sauce are tomatoes, bixto peppers, paprika and olive oil.Swiss Chard is a great source of vitamins A, C, E, and K, as well as calcium, magnesium, copper, zinc, sodium, and phosphorus.Like I said, this Swiss Chard Romesco is a superfood sauce you’ll want to put on everything, not just because it’s super tasty, but it’s so dang good for you. .

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