Last week was busy and not so healthy week. After all those viruses in the air I end up getting and going through one. Finally yesterday I start feeling better so I decided to make a nice light meal with lots of vitamins and minerals needed to boost system. I am very happy and grateful that I am back on my feet today, ready at least to write and share! My family too….they were missing nicely prepared meals for the last few days:(
Pasta is always good choice for upset stomach, whole wheat plain with little sea salt.
My husband and kids were very helpful, they visited Farmers market too and bought some great veggies and produce.
For the change I decided to make sauteed sauce from fresh Swiss Chard, grilled red & green onions and garlic. In the meantime, I baked sweet potatoes on 400F, for 35 minutes slightly drizzled with olive oil, sea salt.
When everything was done and ready to plate , I just squeezed juice from blood orange into the cup of Creme Fraiche, whisk and pour over the cooked pasta. For the great finish, freshly grated Parmigiano Reggiano.
This is wonderful, warm meal. Veggies and pasta….yum:)
Swiss chard like spinach is the store house of many phytonutrients that have health promotional and disease prevention properties.
Very low in calories (19 kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol controlling and weight reduction programs.
Chard leaves are an excellent source of anti-oxidant vitamin, vitamin-C. Its fresh leaves provide about 33% of recommended levels per 100 g. As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.
It is one of the excellent vegetable sources for vitamin-K, 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage.
It is also rich source of omega-3 fatty acids.
It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus.