Vegetable (1/2 cup cooked, Vitamin K Lutein * unless noted) (mcg) (mcg) Kale 530 11,900 Spinach 440 10,200 Swiss chard 290 9,600 Collards 500 7,300 Turnip greens 260 6,100 Mustard greens 210 4,200 Spinach (1 cup raw) 140 3,700 Dandelion greens 100 2,500 Beet greens
350 1,300 Romaine lettuce (1 cup raw) 50 1,100 Boston (Bibb) lettuce (1 cup raw) 60 700 Parsley (10 sprigs raw) 160 600 Iceberg lettuce (1 cup raw) 20 200 * Includes zeaxanthin.
To prepare Beets, if beet greens
are attached, remove them, leaving about 1/2 inch of the stalks.
The reason is that spinach, chard, and beet greens
contain acids called oxalates.
Andrew Well explains, "Raw spinach, chard and beet greens
contain oxalic acid, which robs your body of calcium and iron.
Iron can be found in dried beans, dark-green vegetables like spinach and beet greens
, dried fruits, prune juice, and fortified breads and cereals.
79 mg Beet greens
1/2 cup 82 mg Black eyed peas 1/2 cup 106 mg Broccoli 1/2 cup 89 mg Brown rice 3 oz.
She reminds us that cantaloupe, baked potatoes, apricots, dired beans, almonds, peanuts, beet greens
, seeds, some nuts, and bananas are delicious food rich in potassium.
Salad dishes include Beet Greens
, Pear, and Maple Walnut Salad, and Arugula, Watercres: and Stoned-Fruit Salad with Jalapeno Vinaigrette.
Meanwhile, finely chop the beet greens
(you should have a little over 1 cup), and set aside.
Meanwhile, tear chard and beet greens
into large pieces.
deliver significant amounts of vitamins A and C, along with some [B.
Red onion in vinegar, from above Beets, from above Extra virgin olive oil to taste Toasted caraway seeds, crushed 1/2 cup creme fraiche 12 ounces smoked trout fillet Beet greens
, from above Salt and freshly ground black pepper to taste
Serve food that features each country's cuisine -- Fried Beet Greens
, Marinated Olives, Taquitos, Hot Dogs, Buffalo Wings and Sushi * Include world music such as mariachi or Moroccan-themed, or pick-up the Babel soundtrack.
Buy the beets and get the beet greens
(full of vitamin A) for free (rinse, chop and saute as you would chard).
Try Three-Potato Salad with Arugula or Roasted Beets and Fennel Salad with Beet Greens