Succulent Greens

This is a delicious side dish to any meal or you can add some almonds and pumpkin seeds and have it as a complete meal by itself. 


  • 3 cups green beans – cut into 1 inch pieces
  • 1 bunch of swiss chard – cut off stem and sliced like confetti
  • 2-3 tbsp. olive or 1-2 tbsp. coconut oil
  • 2 gloves garlic – minced
  • Juice of one lemon
  • 1 tsp. turmeric
  • Himalayan salt to taste
  • Pepper to taste

Directions:  Heat oil over medium heat.  Add beans and stir fry for 1 minute. Add chard and continue to stir fry for 4 more minutes. Add in lemon, turmeric, garlic, salt, and pepper. 

Health benefits of Swiss chard

  • Swiss chard, like spinach, is the store-house of many phytonutrients that have health promotional and disease prevention properties.
  • Chard is 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 antioxidant vitamin, vitamin-C. Its fresh leaves provide about 33% of recommended levels per 100 g. As a powerful water-soluble antioxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties.
  • Chard 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 help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
  • It is also rich source of omega-3 fatty acids; vitamin-A, and flavonoids anti-oxidants like ß-carotene, α-carotene, lutein and zea-xanthin. Carotenes convert to vitamin A inside the body.
  • 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.

By:  Katy Joy Freeman, Alkaline Lifestyle Coach, MFT



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