View Full Version : Greens ?
03-02-2007, 01:48 PM
Which greens have the most vitamins, minerals, etc. Kale, romaine, or spinich? Also easiest to digest?
03-02-2007, 02:02 PM
Romain is on the bottom of this pile. Spinich is high in protein but I am not sure which has more to offer kale/spinich. I find spinich is easier in a salad and Kale is awesome juiced !:D
03-02-2007, 02:07 PM
Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads.
Chicory has a slightly bitter flavor and is rich in vitamins K, C, and calcium. Chicory is best eaten with other greens in salad.
Collard Greens have a spinach-like flavor and are rich in vitamin A and calcium.
Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when eaten raw in salad.
Kale has a slightly bitter, cabbage-like flavor and is rich in vitamin A, C, calcium, folic acid, and potassium. Kale is tasty when added to green smoothies.
Mustard Greens have a hot, spicy flavor and are rich in vitamin A, C and calcium. They are delicious eaten raw in salads.
Spinach has a sweet flavor and is rich in vitamin A, C, iron and calcium. Spinach tastes great eaten raw in salads.
Swiss Chard tastes similar to spinach and is rich in vitamins C, K, and calcium. It is best eaten raw in salads.
Nutrition Facts for Dark Leafy Greens:
Serving size = 1/2 cup Calcium Fiber Iron
Arugula 16 mg 0.2 g 0.2 mg
Chicory 90 mg 3.6 g 0.8 mg
Collard Greens 26 mg 0.6 g 0.0 mg
Dandelion Greens 51 mg 1.0 g 0.9 mg
Kale 45 mg 0.7 g 0.6 mg
Mustard Greens 29 mg 0.9 g 0.4 mg
Spinach 15 mg 0.3 g 0.4 mg
Swiss Chard 9.2 mg 0.3 g 0.3 mg
03-02-2007, 02:11 PM
Most dark greens are good sources of Vitamin C, beta-carotene, iron, calcium, folate, and dietary fiber. The rule of thumb is, usually, the darker the greens, the more nutritious the leaf.
There are four main types of lettuce and under each type there are different varieties.
Butterhead (includes Boston and Bibb)Loose heads, grassy green leaves, butter texture, mild flavor. Good examples are Boston lettuce, which looks like a blooming rose, and Bibb lettuce that has a small cup-shaped appearance.
The least nutritious of the salad greens, this pale green lettuce takes on the cabbage appearance with its leaves more tightly packed together. An example is the Iceberg lettuce. Itís known for the crispy texture and very mild flavor.
This variety doesnít grow to form lettuce heads, but is instead the leaves are joined at the stem. Good examples of this variety include: oak leaf, red leaf, and green leaf.
Romaine or Cos
This lettuce has gained tremendous popularity in the past decade as the key ingredient in Caesar salads. It has a loaf-like shape with darker outer leaves. Itís strong taste and crispy texture has been favored by those who like Iceberg lettuce.
Arugula (rocket or roquette)
This variety used to be hard find, but can now be found at many supermarkets. This variety is characterized by small, flat leaves with long stems, quite similar looking to dandelion leaves, and a peppery taste. This lettuce is usually paired with other varieties to balance out the taste.
Belgian endive or French endive
This leaf is a family member of chicory and escarole, with tightly packed leaves and bullet-like shape. Creamy yellow or white in color, slightly bitter in taste, but crisp in texture.
Chicory or curly endive
This leaf is slightly bitter, with darker outer leaves and paler or even yellow leaves towards the center. The leaves itself are ragged edged on long thin stems.
Another member of the chicory family, this lettuce has broad wavy leaves and a milder taste than chicory.
M‚che or lambís lettuce or field salad
With a fingerlike shape, velvety feel, and mild taste, this variety is usually sold bunched together with its roots, at an expensive price due to its delicate and perishable nature.
This variety looks like red cabbage, but itís actually a chicory family member. This leaf is typically used for an accent in salads because of its steep cost as most radicchio lettuce arrives from Italy.
03-02-2007, 02:25 PM
ive seen kale rated very high by many sources .
03-02-2007, 02:40 PM
For even more detailed nutritional information on various greens, check out The Worldís Healthiest Foods website (http://www.whfoods.com/foodstoc.php).
03-03-2007, 08:55 AM
Thanks for all the info. I think my favorite greens right now is spinach. I've been putting a handful in my smoothies and can't even taste the spinach at all, but I know I'm getting a bunch of good vitamins. :D
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