What's cooking this season

SWISS CHARD
BROCCOLI
swiss chard saute with
cranberries & almonds
INGREDIENTS:
1 lb. swiss chard, washed
1/4 c. dried cranberries or
golden raisins
2 garlic cloves, minced
1/4 c. slivered almonds
zest of juice of 1 lemon
1 tbsp. extra virgin olive oil
1/4 tsp. salt & pepper
Nutrition Facts
Serving Size 1/4 cup
Servings Per Container 4
Amount Per Serving
PHYTOCHEMICAL BENEFITS:
eye and cell health, arterial, lung
& liver function, lowers the risk of
some cancers, promotes strong
bones and teeth
STORAGE
HOW TO USE
COLORS
METHOD:
1. Bring a large pot of water to a boil. Add
chard and let cook for 2 minutes.
2. Remove chard from water and chop
into medium sized pieces.
3. Heat boil over medium heat. Add garlic
and cook until fragrant. Add cranberries
or golden raisins and stir. Add chopped
chard and stir to combine.
4. Stir in the zest of and juice of lemon.
Season with salt and pepper.
5. Garnish with toasted slivered almonds
and serve.
Place chard in a plastic storage bag,
unwashed, squeezing out as much
of the air from the bag as possible.
Place in refrigerator where it will keep
fresh for up to 5 days
Chard can be added to salads, pastas,
soups, quiches, dips, and pies
Green Phytochemicals
broccoli, fruit & walnut slaw
INGREDIENTS:
2 c. broccoli slaw
1/4 c. chopped walnuts
1/4 c. dried cranberries
1/4 c. ken’s light vidalia onion
salad dressing
1/2 tsp. freshly ground
pepper
Nutrition Facts
Serving Size 2/3 cup
Servings Per Container 4
Amount Per Serving
Calories 96 Calories from Fat 63 Calories 10 Calories from Fat 45
% Daily Values* % Daily Values*
Total Fat 7g 11%
Total Fat 5g 8%
Saturated Fat 1g 5%
Saturated Fat 0g 0%
Trans Fat 0g
Sodium 184mg 8%
Trans Fat 0g
Sodium 115mg 5%
Total Carbohydrate 9g 3%
Total Carbohydrate 12g 4%
Dietary Fiber 2g 8%
Dietary Fiber 3g 12%
Sugars 5g
Protein 2g 4%
Sugars 6g
Protein 2g 4%
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
PHYTOCHEMICAL BENEFITS:
eye and cell health, arterial, lung
& liver function, lowers the risk of
some cancers, promotes strong
bones and teeth
STORAGE
HOW TO USE
COLORS
METHOD:
1. Combine slaw, walnut pieces,
and dried fruit in a medium bowl.
2. Add dressing and finish with
freshly ground black pepper.
3. Toss to coat.
4. Chill at least 2 hours before
serving.
To store, mist the heads, wrap loosely
in damp paper towels, and refrigerate.
Use within 2 to 3 days. Do not store
broccoli in a sealed plastic bag
Broccoli can be used in stews,
casseroles, stir fries, curries, salads,
and pies
Green Phytochemicals