Baked Chard with Apple & Almonds

Fabulous autumn flavours, & so so healthy

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Low Sugar

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Vegetarian

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Vegan

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Gluten Free

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2 of 5 A-Day

Baked Chard with Apple & Almonds

Servings:

4

Ready In:

25 mins

Good For:

Anytime

About this Recipe

This is lovely as a side dish, particularly with white fish fillets.  The larger photo shows it served with gram & linseed crackers topped with cashew nut butter. If you don’t have chard kale can be used instead. 

Delicious.

Ingredients

  • 2 tbsp rape seed oil
  • 200g rainbow chard, washed & roughly chopped
  • 1 red onion, sliced
  • 1 stalk of celery, chopped
  • 2 garlic cloves, in their skins
  • 2 tart firm apples, cored & sliced
  • 40g almonds (skin on), roughly chopped if you like
  • 20g pumpkin seeds
  • 1 tbsp raw apple cider vinegar
  • approx. 6 sage leaves, chopped & 1 sprig of thyme (optional)

 

Method

1.  Preheat oven to 200 / 180 fan.  Put a large baking tray in the oven to warm.

2.  Throw all the ingredients except the sage and pumpkin seed into the tray.  Toss & mix well

3.  Bake for 10 minutes

4.  Mix well again. Add the herbs & pumpkin seeds, bake again for 10 minutes. Squeeze the garlic out of its skin & mix in well.

 

Health Benefits

Red onion, garlic, celery—This basic stock base is great for the gut (prebiotic fibre), reducing blood pressure, the heart.  Multitude of vitamins, minerals and phytonutrients. Celery is a great detoxifier. Garlic is nature’s own antibiotic. Red onions contain cancer fighting compounds.

 

Rainbow chard— leafy greens are wonderful for the body & mind.  Chard is full of fibre, vitamin K, magnesium, leafy greens offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure & mental decline

 

Apples—Thought to be great for the gut, immune system, digestion, reducing cholesterol, helping with cancer prevention,  & appetite control.  Apples historically were deemed to be cleansing to the blood.

 

Raw apple cider vinegar— Great for the gut, lowering blood sugar levels &  for weight management

 

Sage—thought to improve mental function & improve memory.  Also good at reducing night sweats, so great for mid-life women experiencing hot flushes.

 

Pumpkin seeds—high in zinc & a good source of fibre & healthy fats.

 

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