Chard: A Mighty Green

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

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Chard: A Mighty Green

Chard, also called Swiss chard, comes in green or red varieties, both of which are flavorful, easy to find, easy to prepare, and easy on the pocketbook.

Even though it’s delicious on its own, the leaves can be torn or shredded and stirred into a soup or a grain dish for extra color, flavor, and texture.

Chard is loaded with vitamins:  One cup of cooked chard has 210% of your recommended daily vitamin A, 50% of vitamin C, 4 grams of fiber, and only 35 calories.

Recipe of the Day:  Cornbread And Dried Fruit Dressing

Stuffing made separately from the meat of a dish is actually called dressing.

Since it’s not cooked inside the cavity of the bird, it can become dry if you don’t add enough moisture.

But this dressing is delicious and moist, and it doesn’t have any of the cholesterol and fat absorbed when stuffing is baked inside a turkey.

Makes 8 (1/2-cup) servings

4 cups cornbread cubes, dried

4 ounces lean Italian turkey sausage, casings removed

1 tablespoon olive oil

1 cup chopped yellow or white onion

1/4 cup diced celery

1/4 cup diced carrot

1 small clove garlic, crushed through a press

4 dried apricots, coarsely chopped

4 pitted prunes, coarsely chopped

3/4 teaspoon dried sage

1/2 teaspoon dried thyme

1/4 teaspoon dried marjoram

1 cup fat-free, low-sodium chicken broth

1/4 cup minced parsley

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1 egg, lightly beaten

*Use as many organic ingredients as possible.

Preheat the oven to 350 degrees Fahrenheit.

Place the cornbread in a large heatproof bowl and set aside.

In a small nonstick skillet, cook the sausage over medium-high heat, crumbling and stirring, until browned and cooked through.

Drain well and set aside.

In a large nonstick skillet, heat the oil over medium heat.

Stir in the onion, celery, and carrot and cook for 5 minutes, stirring frequently.

Add the garlic and cook for 1 minute longer; don’t let the garlic brown.

Stir in the sausage, apricots, prunes, sage, thyme, marjoram, and 1/4 cup of the broth and bring to a boil.

Reduce the heat and simmer for 3 minutes.

Remove from the heat and pour over the cornbread.

Add the parsley and stir well.

Season with the salt and pepper.

(The dressing may be prepared to this stage a day ahead and refrigerated, covered.)

Whisk together the egg and remaining 3/4 cup broth and pour over the cornbread mixture, tossing well.

Coat a 2-quart baking dish with cooking spray.

Transfer the cornbread mixture to the baking dish.

Cover with foil and bake for about 30 minutes, or until the top begins to brown.

Per serving:  100 calories, 4 g total fat (1 g saturated), 30 mg cholesterol, 310 mg sodium, 12 g total carbohydrates (4 g sugars), 1 g fiber, 3 g protein.

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Have an awesome day!

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Dick and Lenay


from Flavor First by Cheryl Forberg, RD

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