Ah, the wonderful colors of summer! As I browse through the Farmer’s Market and our local health food coop, the colors are abundant with the fresh, local produce. One of my favorites is Rainbow chard, and not just for its beautiful color that lives up to its name. Working with people with food sensitivities, this has become a favorite. I’ll let you in on a little secret and my favorite recipe.
First, the secret…For people who suffer from dairy and casein sensitivities,
Ah, the wonderful colors of summer! As I browse through the Farmer’s Market and our local health food coop, the colors are abundant with the fresh, local produce. One of my favorites is Rainbow chard, and not just for its beautiful color that lives up to its name. Working with people with food sensitivities, this has become a favorite but not just for its beautiful color and taste. I’ll let you in on a little secret and my favorite recipe.
First, the secret…For people who suffer from dairy and casein sensitivities, the go to alternatives are typically rice, almond, or hemp milk. But for getting the much needed calcium, there is a better alternative, greens! Did you know that Swiss and Rainbow Chard, along with Bok Choy, Kale, and Collards are some of the best sources of absorbable calcium when cooked? Actually, when cooked they can provide a high quality form of calcium more absorbable than dairy! They are also rich in other minerals, antioxidants, flavonoids, Vitamins A, C, and K. The best part is you can combine them with other vegetables to make a nutrient packed, delicious plate full of color.
Here’s how…I love to combine a sweet potato, baby Bok Choy, rainbow chard, dried cranberries, maybe some mushrooms and even toasted pine nuts on top to make a delicious, colorful, plate that is a meal in itself. You can follow my recipe or add/change some items to suit your tastes and what you have in the refrigerator that will compliment the greens. My recipe comes out different each time, which makes it more an adventure! Have fun experimenting and remember, you don’t have to rely on dairy for calcium rich foods.
– Recipe
Ingredients
1 sweet potato (peeled & diced)
1 bunch Rainbow Chard
2 bunches Baby Bok Choy
1 cup Shitake or Cremini Mushrooms (sliced)
1/8 cup Toasted Pine Nuts
1/8 cup golden raison or dried cranberries
2 TBS Extra Virgin Olive Oil
Pinch of Sea Salt (to taste)
Directions
- Peel and dice sweet potato, pull Chard leaves from stems, cut or tear in bite size pieces, then cut stems into 1 inch pieces, discarding the tough ends. Remove stems from mushrooms and slice mushrooms. Remove ends of Bok Choy Stem, and then slice including greens.
- Heat olive oil in large fry pan, then add sweet potato in single layer. Cook until lightly browned, then turn to cook other side (approximately 5 minutes each side). Add Bok Choy & Chard stems only, leaving out greens. Sauté for approximately 5 minutes, then add all greens, fruit, and salt, tossing until done.
- Toast pine nuts in 400 degree oven for 5 minutes or until very lightly golden brown. Add to top of cooked veggies and serve.
