It Ain't Easy Bein' Green

"Eat your greens!"  You've heard it from your mother since you were a kid, and these days, with juice shops on every corner, and restaurants competing for the best kale salad - there are more ways than ever to satisfy Mama’s wishes.  

We can all agree that greens are a good thing, and most of us know that iceberg lettuce doesn’t really count.  But even the other varieties are not all created equal, and some can be more helpful for your dietary needs than others.  When you step up to a salad bar, you might waver between spinach, with it’s reputation for nutrition density, and romaine with it’s satisfying crunch.  But what if romaine was better for you than you thought (hint: it is).  Have you been struggling to chew through raw kale, thinking that raw foods are always better for you (hint: they’re not)?  

Like everything when it comes to nutrition and diet - it's important to mix it up, even when it comes to the types of greens you’re munching.   

So, in honor of St. Patrick's day - check out my guide below to learn why, and how, to eat your greens in all shades!

WHY THEY ROCK THINGS TO KNOW PREP TIPS & SERVING SUGGESTIONS

WHY THEY ROCK

Arguably the trendiest green right now (seriously, even McDonald’s is going to start serving it!) Kale is one of the most nutrient dense superfoods on the planet. It’s packed with powerful antioxidants, and vitamins B6, A and C - as well as chlorophyll, which promotes healthy iron levels and binds with toxins to flush them from your body, . Kale is one of the best sources of vitamin K, which is can help prevent osteoporosis by helping your body process calcium (which, kale also offers in good supply).

KALE

1 cup raw has: 33 calories, 2 grams of protein, 1 gram of fiber

Arguably the trendiest green right now (seriously, even McDonald’s is going to start serving it!) Kale is one of the most nutrient dense superfoods on the planet. It’s packed with powerful antioxidants, and vitamins B6, A and C - as well as chlorophyll, which promotes healthy iron levels and binds with toxins to flush them from your body, . Kale is one of the best sources of vitamin K, which is can help prevent osteoporosis by helping your body process calcium (which, kale also offers in good supply).

Spinach is incredibly nutrient dense in both vitamins and minerals, including K, A, manganese, folate, zinc, magnesium and selenium - which is crucial for iron absorption. It also boasts an overwhelming and unique combination of flavonoids and phytonutrients - making it a heart disease and cancer fighting powerhouse.

SPINACH

1 cup raw has: 7 calories, 1 gram of protein, 1 gram of fiber.

Spinach is incredibly nutrient dense in both vitamins and minerals, including K, A, manganese, folate, zinc, magnesium and selenium - which is crucial for iron absorption. It also boasts an overwhelming and unique combination of flavonoids and phytonutrients - making it a heart disease and cancer fighting powerhouse.

Despite it’s light color, romaine has a good dose of a wide variety of minerals including magnesium, copper, manganese, folate and zinc - so it’s great for your immune system, bones and muscles, and helps prevent heart disease and certain cancers. It’s also surprisingly high in protein (nearly 20% of it’s calories are protein!) and omega-3s. Plus, the elevated fiber and water content help it to keep your digestive system moving.

ROMAINE

1 cup raw has: 8 calories, 1 gram of protein, 1 gram of fiber

Despite it’s light color, romaine has a good dose of a wide variety of minerals including magnesium, copper, manganese, folate and zinc - so it’s great for your immune system, bones and muscles, and helps prevent heart disease and certain cancers. It’s also surprisingly high in protein (nearly 20% of it’s calories are protein!) and omega-3s. Plus, the elevated fiber and water content help it to keep your digestive system moving.

Arugula is high in nitrates, which lower blood pressure and enhance athletic performance by helping your muscles use oxygen more efficiently. It’s also a good source of vitamins A and K plus calcium, which it absorbs well thanks to the K. A variety of B vitamins and folate make arugula good brain food.

ARUGULA

1 cup raw has: 7 calories, 0 gram of protein, 0 grams of fiber

Arugula is high in nitrates, which lower blood pressure and enhance athletic performance by helping your muscles use oxygen more efficiently. It’s also a good source of vitamins A and K plus calcium, which it absorbs well thanks to the K. A variety of B vitamins and folate make arugula good brain food.

THINGS TO KNOW

KALE

Kale is a cruciferous vegetable, meaning that it’s from the same family as cabbage, broccoli and brussels sprouts. Over consuming raw, cruciferous veggies can lead to hypothyroidism. But don’t worry, making sure that you get enough iodine and selenium will combat the negative effects, and focus on the good stuff.

SPINACH

Spinach contains oxalates and insoluble fiber, both of which can keep you from absorbing calcium. It’s also on the Environmental Working Group’s Dirty Dozen list as one of the most important foods to buy organic.

ROMAINE

The white “milk” that leaks from Romaine stalks when cut, is called lactucarium - which can have relaxing properties similar to opium, minus the side effects!

ARUGULA

Arugula, like kale, is a cruciferous vegetable - but is less mineral dense than other leafy greens. It’s also often called rocket or rucola.

PREP TIPS & SERVING SUGGESTIONS

KALE

Steaming kale for 5 minutes makes it more digestible, more effective at reducing cholesterol, and greatly reduces the giotrogenic properties that can be harmful to the thyroid.

SPINACH

Cooking spinach can dramatically reduce it’s folate content, among other awesome nutrients, so it’s best enjoyed raw. Just make sure to wash it thoroughly to avoid E. Coli.

ROMAINE

There are more ways to eat romaine than doused in caesar dressing. Try grilling whole heads of romaine for a simple and cheap appetizer that looks fancy!

ARUGULA

Arugula contains an enzyme called myrosinase (also found in mustard and wasabi), that, when combined with broccoli boosts specific cancer fighting compounds that can be lost in cooking.