Wilted Chard

Wilted Chard

Active Time: 5 minutes | Total Time: 5 minutes

Serves:

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Added by Healing Gourmet
on May 04, 2009

Ingredients

Healing Benefits

This Recipe:

Olive Oil: The Mediterranean Rx for Blood Pressure

Preparation

Add spring water to a large, deep pan.
Heat over medium high heat.
Add chard and cover.
Remove pan from heat and allow to stand covered 1 minute.
Stir chard, drizzle with olive oil and lemon juice and serve.

The Benefits

*Excellent Source of: Vitamin A, Vitamin C, Vitamin K
*Good Source of: Magnesium, Manganese
*Preferences: Low Carbohydrate, Low Cholesterol, Low Sugars, Low Saturated Fat, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 12.49

Calories: 59

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	5.1 g	*
Saturated Fat	0.71 g	*
Monosaturated Fat	3.7 g	*
Polyunsaturated Fat	0.58 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	43 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	3 g	*
Sugars	0.89 g	*
Fiber	1.2 g	*
Protein	1.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	4404.3 IU	88%
Vitamin C	23.4 mg	39%
Vitamin D	0 IU	0%
Vitamin E	2.1 IU	7%
Vitamin B6	0.07 mg	4%
Vitamin B12	0 mcg	0%
Vitamin K	600.6 mg	751%
Folate	10.6 mcg	3%
Niacin	0.29 mg	1%
Riboflavin	0.07 mg	4%
Thiamin	0.03 mg	2%
MINERALS
Calcium	39.4 mg	4%
Copper	0.13 mg	6%
Iron	1.3 mg	7%
Magnesium	59.2 mg	15%
Manganese	0.26 mg	13%
Phosphorous	33.4 mg	3%
Potassium	277.9 mg	8%
Selenium	0.65 mcg	1%
Sodium	153.5 mg	6%
Zinc	0.26 mg	2%
PHYTONUTRIENTS
Alpha-carotene	32.4 mcg
Beta-carotene	2626 mcg
Beta-cryptoxanthin	0.68 mcg
Lutein + zeaxanthin	7920.4 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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