Another delivery of beautiful and nutritious Swiss chard. Do you know how you will use it this week? (do you still have any in your fridge from the last delivery?) There are many yummy recipes for chard but I would like to introduce the simple method of cooking it with broth!

Broth is amazing. Especially bone broths (chicken, beef etc.) They add flavor, are nutrient dense and great for digestion. Bone broth provides our bodies with bio-available (very easy to consume, digest and absorb) forms of calcium, magnesium, phosphorous and other trace minerals. Bone broths are a great way to add calcium to your diet, especially if you do not do well with dairy. Broth helps to ease the digestion of cooked foods and helps to heal the lining of the digestive tract. Broth is best homemade; it’s better for you and very economical. In my house we save our vegetable scraps in the fridge and the bones from the chicken we eat. Our broth costs us essentially nothing in ingredients since it is prepared from what would have been waste.

Back to that Swiss chard in your fridge waiting to be eaten. Wash and chop it into large pieces. Place in a skillet and fill with about ¼ inch broth. Add salt and pepper to taste. Steam, uncovered for 10-12 minutes. That’s it! If you would like mix up the flavors add any spice you would like along with the salt and pepper. Take note: greens cool down quickly on your plate and taste much better hot, so eat up right away. I eat my greens like this alongside my eggs for breakfast. And I have to say, I feel great about it!

To prepare broth (also referred to as stock) you will need:

  • A large crock pot and a strainer
  • 1.5-2 pounds soup bones or the carcass from a roast chicken
  • Any other veggies you have on hand like onions, carrots, celery or veggies that have been in the fridge too long, chopped into large pieces (you can use just about anything that isn’t bitter)
  • 2 tablespoons apple cider vinegar or white vinegar (vinegar helps extract minerals from the bones)
  • 1 tablespoon salt (preferably unrefined, I like Real Salt)

1)    Put bones, vegetables, vinegar and salt into a crock pot.

2)    Fill with water. Turn crock pot onto low.

3)    Allow the broth to cook for a minimum of 10 hours and up to 24 hours.

4)    Turn off the crock pot and allow the broth to cool.

5)    Strain the stock through a strainer and throw away what you skim off.

•          Place the cooled stock into glass jars for storage in the fridge (good for a week) or pour into freezer-safe containers for later use.

To your health,

Becky Perkins, Certified Health & Wellness Coach,