Taste the Difference!
Iceberg lettuce, known by its crunchy texture, is familiar to most of us. It is a good source of nutrients but it might surprise you that the green and red leafy lettuce, kale, and spinach each offer different nutrients. ONIE recommends choosing a variety of greens. Variety not only adds a spark to your food, but a spark to your step. Like most vegetables, these greens are also low in sodium and fat.
Spinach has dark green leaves. High in iron, spinach is known as the “Iron King of the Greens.” It is also a good source of other nutrients like Vitamin A and C. It is delicious in salads as the main ingredient or mixed with other greens. In addition, it is hearty enough to sauté or use as an ingredient in quiches, frittatas, and casseroles. We also recommend spinach with Turkey Tarragon Pita.
Red and green leafy lettuces have fairly large, loose heads. The leaves are thick and crumpled but pack a punch with Vitamin A. One cup contains 2,665 IU of vitamin A (adult men need 3,000 IU of vitamin and adult women need 2,310 IU daily). Vitamin A supports vision, along with healthy skin and bones. To use red and green leafy lettuce, just tear the leaves into bite-size pieces and make a salad or place it on a sandwich. The milder flavor pairs well with many other salad favorites like cucumber slices, cherry tomatoes, or sweet peppers. Try red and green leafy lettuces with ONIE’s Homemade Yogurt Ranch Dip.
Kale is a gorgeous plant. It has frilly leaves and vibrant colors. The beauty runs deep with this “Queen of Nutrients.” It is a powerhouse of nutrients including potassium, Vitamin A, and Vitamin C. It is also a good source of calcium, Vitamin B-6, and magnesium. Kale, like spinach, can be eaten in salads as the main ingredient or mixed with other greens. This hearty vegetable can also be used as an ingredient in soups and casseroles.
From the ONIE Project