Leafy Greens: Top 10 List
To encourage you to toss a few more greens into your menu,
here is Leafy Greens Top 10 list of leafy green goodness!
10. Iceberg Lettuce: It’s green and goes “crunch.” That’s all I’m
giving iceberg lettuce, unless you add spinach, then I may break down and call
it a salad.
9. Cabbage: Cooked, shredded, stir-fried or fermented:
no matter how you cook it up, you’ll still get gas. However, this lowly,
cruciferous workhorse is packed with vitamin C and is a great source of cancer-fighting
compounds.
8. Red and Green Leaf Romaine Lettuce: What’s
green and fits on a sub? Romaine is a great transition lettuce for those who
can’t go cold-turkey from iceberg. Plus,
it’s the perfect size for the perfect sub sandwich! Tell me there isn’t a
“Plan.” Leaf lettuce has a softer touch, but a healthier punch, knocking
romaine and iceberg out with Vitamin A and folates. These leafy contenders come in at 10 calories
per cup, sans the drenching of creamy goodness.
7. Broccoli: Why yes, it is a
leafy green vegetable. This sneaky stalk of leafiness is rich in vitamin C, vitamin
A, potassium, and folate. And, you still get gas! It’s a deal. Americans eat
about 6 pounds of it a year, most of which is eaten with equal parts of melted
cheese. Don’t judge.
6. Mustard Greens: Stands out as the Belle of the
Southern Greens Ball. Her scalloped edges, red and green dresses bring spark
and spice to the plate. Add a little vinegar or lemon juice to soften her spicy
step, but still allow the nutritional high-kick! Mustard Greens provide a
significant amount of Protein, Thiamin, Riboflavin, Niacin, Iron and Magnesium,
and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha
Tocopherol), Vitamin K, Vitamin B6, Folate, Calcium, Phosphorus, Potassium,
Copper and Manganese. Cooked mustard greens have 10 calories in one-half cup (Without
the ham hock).
5. Spinach: 20
calories per serving; packed with vitamins A and C, as well as folate. Popeye
knew what he was doing! The question revolving around our dear spinach is
whether or not it is more nutritious cooked than raw. The answer is, yes. Heat
reduces the greens’ oxalate content, freeing up its dietary calcium. Simply
rinse the spinach, and quickly steam it in the remaining water. I do not
believe warm bacon dressing counts as cooking. But, a girl can dream…
4. Swiss Chard: This
is my husband’s love language. With lovely red stems, slender stalks, and highlighted
leaves, it’s amazing what I can achieve with sautéed Swiss Chard and eggs.
Seriously. Swiss Chard contains 15 calories in one-half cup and is a good
source of vitamins A and C.
3. Turnip greens: If you buy turnips with the
tops on, you get two vegetables in one. Turnip leaves are another Southern
favorite traditionally made with pork (I know, I know!). This sassy-flavored
leaf is low in calories, and loaded with vitamins A, C, and K, as well as
calcium. Not bad, for a twofer!
2. Collards: The last, but not least Southern Belle of Greens!
She gives Kale a run for its money nutritionally, but comes in second due to
her hearty, chewy texture and a strong cabbag-ey taste. Down South, collards are
slow cooked with either a ham hock or smoked turkey leg. A half cup has 25
calories; again, without the ham. Confession: I only eat collards with ham and
lots of seasoning. It’s how I roll.
1. Kale: This
nutrition powerhouse is the whole package! I love it when I get everything I
want. Don’t you? Kale offers everything you want in a leafy green. You just
have to eat it. It's an excellent source of vitamins A, C, and K, folate,
potassium, and has a good amount of calcium for a vegetable. Rinse, rub with salt, and throw in the oven
for chips. Juice this delightful leafy goodness. Or, throw them in a skillet
with olive oil, garlic and a splash of vegetable broth. So good.
There you have it! Go forth, eat healthy and BE WELL in
2012!
