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Showing posts from May, 2012

NOT ALL LEAFIES CREATED EQUAL-IE

People often make the mistake of lumping leafy greens into the same category. While it's true that these maximally nutritious vegetables should be eaten every day without fail, there are some differences in the nutritional profiles of, for example, spinach and Swiss chard on the one hand, and cruciferous veggies such as collards, kale, and broccoli on the other, and these differences are worthy of note.

Crucifers
Cruciferous vegetables include kale, cabbage, collard greens, bok choy, broccoli, and cauliflower. While known for their anticancer properties, these delicious vegetables are also high in vitamins A, C, and K, as well as fiber and omega 3 fatty acids.

Chenopods
Chenopods include spinach, Swiss chard, and beet greens. Unlike the crucifers, which are with few exceptions best prepared steamed, the chenopods lend themselves to quick boiling of up to 3 minutes in the case of chard, or 1 minute for spinach.

The chenopods tend to be higher in iron, calcium, folate, and perhaps m…