A twist on creamed spinach, this cheesy Swiss chard gratin is studded with gnocchi toasted in butter. The Swiss chard adds an earthy flavor,

while the combination of nutty Gruyère and salty Parmigiano Reggiano brings richness and depth to the bechamel. Store-bought gnocchi can

be used to make the gratin in no time, and baking them in butter gives them a crunchy texture.

How do I cook Swiss chard?

The easiest way to cook Swiss chard is to quickly blanch it in boiling salted water and sauté it in olive oil, garlic, lemon, salt and pepper. If served raw

in a salad, toss with lemon juice or a light Dijon vinaigrette to soften the leaves and reduce the bitterness.

How do I get rid of the bitterness of Swiss chard?

Swiss chard can be blanched or stewed to cut its bitterness. Whether raw or cooked, it can be dressed with lemon juice, salt, and spices. In this recipe,

the sharp, full-bodied mornay sauce and starchy gnocchi help to soften the bitterness of Swiss chard.

How do I cook gnocchi?

Gnocchi can be lightly boiled, baked, or seared in a skillet. Be careful not to overboil the soft, pillowy dumplings.

Cucumber Tomato

The Cucumber Tomato Salad recipe is very fresh and simple. It is full of cucumbers, cherry tomatoes, red onions, and feta cheese, tossed in a lemon pepper and olive oil dressing.

It’s the perfect healthy salad for summer! Gather the cucumbers and cherry tomatoes, add the red onions and feta, and toss with the lemon olive oil dressing.

In just a few minutes, you have a delicious salad! This salad is so simple and delicious!

dried oregano

Add dried oregano, kalamata olives, and bell peppers to the mix and replace the lemon juice with red wine vinegar for an extra Mediterranean touch.

This salad is so simple and delicious! Add an extra Mediterranean touch by mixing dried oregano, Kalamata olives, bell peppers, and changing the lemon juice to red wine vinegar.

for weight loss.Boiling vegetables is a great way to reduce oil and fat without losing nutrients. Here are 5 recipes for boiled vegetables that are not only nutritious but also delicious. Steamed Broccoli with Lemon Broccoli is a treasure trove of nutrients and is known for its weight loss benefits.

Steam broccoli until tender

Squeeze fresh lemon juice, sprinkle with salt and pepper, and dress well. This refreshing dish is full of vitamins, minerals, and antioxidants.

Boiled Spinach

Spinach is low in calories and high in fiber, making it ideal for weight loss. Boil spinach leaves until wilted and drain off excess water. Mix the boiled spinach with diced tomatoes, cucumber and olive oil. Season with salt, pepper, and lemon juice for a nutritious and satisfying salad.

Steamed Asparagus with Garlic

Asparagus is a nutrient-rich vegetable that aids in weight loss due to its high fiber content. Steam asparagus spears until tender and crisp. Saute garlic in olive oil in a frying pan until fragrant. Add the steamed asparagus and mix well. Season with salt and pepper to taste and squeeze lemon juice for a flavorful side dish.

Carrot and Pea Soup

Carrots are high in fiber and low in calories, while peas provide protein and essential nutrients. Boil diced carrots and peas in a pot until tender. Blend the cooked vegetables with the vegetable broth until smooth. Season with herbs, spices, and a pinch of salt. This hearty soup is a nutritious meal option.

Stir-Fried Boiled Cauliflower Rice

Cauliflower rice is a popular low-carb alternative to traditional rice. To make a healthy stir fry, boil cauliflower rice until tender. In a pan, stir-fry the boiled cauliflower rice with mixed vegetables such as bell peppers, carrots, and peas. Season with soy sauce, garlic, and ginger for a flavorful and satisfying meal.

Benefits of Guava Leaf Tea

Several laboratory and animal studies have been conducted on guava leaf tea. These studies have revealed several health benefits of drinking guava leaf tea, including

Diarrhea Treatment

Scientists have studied the traditional use of guava leaf tea as a diarrhea treatment and found substantial evidence in favor of guava leaf tea.

Blood sugar

reduction Polyphenols in guava leaf tea have been shown to regulate the absorption of carbohydrates from food. This effect is especially beneficial for diabetics. Drinking guava leaf tea after a meal can reduce elevated blood sugar levels and has not been shown to interact with medications taken by people with diabetes.

Antibacterial Effects

Several laboratory studies of various guava leaf extracts, including guava leaf tea, have demonstrated antibacterial and antifungal effects. The leaves contain several compounds that may contribute to these properties, including flavonoids, tannins, and acids (e.g., carbolic acid and betulinic acid).

Nutrition

One guava contains more than twice the recommended daily intake of vitamin C. In addition to its high vitamin C content, guavas are also rich in other nutrients, including Iron calcium Vitamin A Potassium

Plum Jam Step by Step

Step 1:

Remove the heft from the plums and divide into quarters. If you are using a loose stone variety of plum, cut around the equator, twist in half to separate them, and discard the pit. But with clingstone varieties, such as these Elephant Heart plums, it is easiest to cut out the pit with a knife. If you cut away five pounds of plums, you should be left with four pounds of plum pulp. This is because much of the plum’s aroma is in the skin!

Step 2:

Maceration Transfer the plums and chopping liquid to a large bowl (the largest one you have) and add 1 1/2 pounds of granulated sugar and 1 tablespoon of pectin for every 4 pounds of plums. Stir in the plums, cover with plastic wrap, and refrigerate overnight until the juices run clear.

Step 3:

Start cooking Place plums in a saucepan and add 4 teaspoons calcium water. (The proper dilution rate for the calcium water can be found on the pectin package.) Place the pot over medium heat and bring to a simmer. Stir frequently while simmering to prevent the bottom of the jam from burning.

Step 4:

Crush the plums. Once the plums have broken down a bit, they should be soft enough to crush. Running the jam through a food mill will break up the plums and produce a smoother textured jam.

Step 5:

Simmer down As the jam simmers, bubbly scum will appear on the surface. Remove this scum if you want the jam to be glossy. Adding a small amount of butter to the pan will help reduce the foaminess.

Step 6:

Test for doneness Once the jam has thickened and become glossy (takes about 15 to 30 minutes), it’s time to check the baking. Place a small amount on a frozen spoon and return to the freezer. Let rest for 5 minutes and check the jam. It should be firm but not rubbery and stick to the spoon when tilted. At this stage, it is almost done. The jam can be chilled and stored in the refrigerator and eaten within a few weeks, or it can be jarred and stored at room temperature for several months.

Brussels Sprouts Salad with Crunchy Chickpeas

This healthy high-fiber salad is ready in just 10 minutes. Serve immediately, or pack one serving in each lunch box for four very satisfying high-fiber lunches for the week ahead.

To save prep time, I use shredded Brussels sprouts from the produce store and store-bought roasted chickpeas.

Look for roasted chickpeas at the grocery store along with healthy snacks and nuts.

How to make

Step 1. Divide Brussels sprouts and kale into 4 single-serving, lidded containers (each container holds about 3 1/2 cups of vegetables). Seal and refrigerate for up to 4 days.

Step 2. Transfer 2 tablespoons tahini sauce to 4 small lidded containers and refrigerate for 4 days.

Step 3 Just before serving the salad, drizzle one portion of the tahini sauce over the salad and toss well. Top with 1/4 cup roasted chickpeas and 1/4 avocado.

To make and serve Store dressing and salad (except avocado and chickpeas) separately in refrigerator for up to 4 days. Just before serving, top salad with dressing, chickpeas and avocado.

This kale, quinoa and apple salad is perfect for fall.

The fresh apples bring crisp fall flavors, and the kale is massaged into the dressing to loosen it up.

Nuts, fennel, and quinoa add layers of texture, and blue cheese adds a savory note.

Ingredients

2 tablespoons apple cider vinegar

1 tablespoon maple syrup

1/2 teaspoon salt

1/4 teaspoon pepper

¼ cup extra virgin olive oil

1 large bunch curly kale, stemmed and thinly sliced (about 8 cups)

2 medium honeycrisp or Gala apples, unpeeled, coarsely chopped

1 medium fennel, cored and thinly sliced (about 3 cups)

2 cups cooked quinoa, room temperature or chilled

1/2 cup toasted almonds (see tips)

⅓ cup dried cherries

⅓ cup crumbled blue cheese 

Directions

Whisk together vinegar, maple syrup, salt and pepper in a large bowl. Slowly add the oil and whisk to combine.

Add the kale and massage the dressing with clean hands for 3-5 minutes until well blended and slightly softened.

Add apple, fennel, and quinoa; toss to combine; divide among 4 plates and top with almonds, cherries, and blue cheese.

Toast the nuts before using them in the recipe to enhance the flavor.

To toast the sliced nuts, place them in a small, dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

Cream Cheese and Vegetable Roll-Ups

These roll-ups with sliced vegetables, whole wheat tortillas, and baby spinach are perfect for your child’s lunch to school.

Ingredients

3 tablespoons cream cheese

1/2 teaspoon dried chives

1/4 teaspoon dried dill

1/8 teaspoons garlic powder

1 8-inch whole wheat tortilla (room temperature)

1/4 cup baby spinach

1/2 cup shredded or sliced carrots, peppers, cucumbers, or other vegetables

Combine cream cheese, chives, dill and garlic powder in a small bowl. Spread evenly on tortillas. Layer spinach and shredded

(or sliced) vegetables on bottom third of tortilla. Roll up and cut in half. Or slice into rounds.

Orange Health Benefits

The vitamin C in oranges helps your body in many ways:

Protects cells from damage.

Helps your body make collagen. Collagen is a protein that heals wounds and makes skin smooth.

Makes it easier to absorb iron to fight anemia.

Boosts the immune system and protects the body from pathogens.

Slows the progression of age-related macular degeneration (AMD), a leading cause of vision loss.

Helps fight cancer-causing free radicals.

Preparation and Storage of Oranges

Oranges can be stored at room temperature, out of direct sunlight. However, if you know you will not eat

them for several days, place them in a clear drawer in the refrigerator.

Directions

Place the potatoes in a large pot and sprinkle with salt. Pour cold water into the pot and cover the potatoes by about an inch. Bring to

a boil over medium heat, partially covering the pot with a lid. Reduce heat to medium and cook until potatoes are tender, 15 to 20 minutes.

Drain potatoes and return to pot.

Meanwhile, add bacon to skillet and cook over medium-high heat, stirring occasionally, until evenly browned, about 7 minutes. Place bacon

slices on kitchen paper to drain. Crush it when it’s cool enough to handle.

Mash the potatoes with a potato masher or electric mixer on low speed and add the Boursin, butter, Parmesan and bacon.

Continue mixing, adding half at a time, until all ingredients are well combined and desired consistency is reached. Add more half-and

-half if necessary. Season with salt and pepper.

Place in a bowl, garnish with parsley and serve.

Ingredients

• 1 1/2 pounds unpeeled bite-sized baby gold potatoes, halved

  1 teaspoon salt

  2 strips bacon

  1 (5.2 ounce) package gournay cheese, such as Boursin® Garlic and Fine Herbs Cheese, cut into chunks

  1/4 cup melted unsalted butter

  2 tablespoons freshly grated Parmesan cheese

  1/4 cup half-and-half

  salt and freshly ground black pepper to taste

  1 tablespoon chopped parsley

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