2. watercress
Watercress, as its name suggests grows in water, and its peppery tasting leaves contain more
iron than spinach, more calcium than milk, and more vitamin C than oranges. Watercress can
be used to plump up a leafy salad, slightly steamed as a side vegetable, in soup with potato
and creme fraiche or in finger sandwiches with egg and mayonaise or roast beef.
3. Chinese Cabbage
Chinese cabbage is crunchy, slightly sweet and has anti-inflammatory properties. It is low in
sodium and a good source of potassium, necessary for the heart and kidneys as well as folic
acid, which is related to memory, depression, fatigue and organ function. It can be used in
place of iceberg lettuce for san choy bau. It is also delicious in stir fries or shredded raw in
coleslaw.
4. Chard or Swiss chard (also known as siverbeet) isn't actually Swiss. It's a favorite vegetable in
Mediterranean cooking and has blood sugar regulating properties as well as an array of
powerful antioxidants. It is also anti-inflammatory, and provides detoxification support. It is
best to cook chard to reduce its concentration of oxalic acid. Chard is great boiled, steamed
or sauteed and can be used in risotto, omlettes, pasta or in place of spinach.
5. Beet greens
Beet greens are the stalks attached to beetroot. They are from the same botanical family as spinach, Swiss chard,
quinoa and lamb's quarter. These juicy greens are jammed with antioxidants, vitamin A and are low in fat and
cholesterol. Beet greens have a higher iron content than spinach, and a higher nutritional value than the beetroot
itself. Excellent sauteed for just a couple of minutes with a little olive oil, garlic, salt and balsamic, fresh in a salad
or used in place of spinach. They are naturally slightly sweet and have a slightly high sodium content than other
greens.
6. Spinach
Spinach gave Pop-Eye his strength, which is no surprise considering it how rich it is in vitamins A, B2, C and K, as
well as magnesium, manganese, folate, iron, calcium and potassium. Spinach contains oxalic acid, which can cause
your body to absorb less nutrients. For this reason, it is often recommended that spinach is lightly steamed or
sauteed. Spinach loves cheese and eggs, so it is great in frittatas, quiches and souffles. You could also try it in
spanakopita, blend it into a smoothie or use it in a salad paired with pear, walnuts and blue cheese or roast sweet
potato
7. Chicory or Curly Endive
Chicory or curly endive (as distinct from Belgian endive or witlof) is a member of the
sunflower family and is great for regulating blood sugar levels, digestion and the circulatory
system. It is also a good source of calcium, vitamin A and potassium. Its bitter leaves love a
little balsamic, sauteed with garlic and chilli or chopped, on top of pizza.
8. Leaf Lettuce
Leaf lettuce describes varieties with leaves that branch from a single stalk in a loose
bunch rather than forming a tight head. They are delicious and nutritious; excellent
sources of fibre, vitamin A and potassium. Best in salads or sandwiches, keep it
simple and pair with fresh herbs, avocado and a vinaigrette dressing.
9. Parsley
A good digestive aid and natural breath freshener, parsley contains three times as much vitamin C as oranges, and
twice as much iron as spinach. There are more than 30 varieties, the most common being curly-leaf and the
stronger Italian or flat-leaf parsley. Parsley is great in Italian dishes, from minestrone soup to pasta or gremolata,
a garnish made with parsley, garlic and lemon zest and sprinkled over dishes. It is also great in eggs, mixed in with
goats cheese or finely chopped with other herbs and tossed through a leafy salad.
10. Lettuce
Lettuce is considered good luck in China and you can see why. Romaine lettuce is low in
calories and high in dietary fiber, minerals (manganese, potassium, copper, and iron), and
vitamins (biotin, vitamin B1, and vitamin C). Unlike some other varieties of lettuce, Romaine
can handle a little heat, can be sautéed for a warm salad or served simply, fresh with a
vinaigrette.
11. Collard greens
Descendents of wild cabbage, collard greens are anti-cancer and an excellent
source of vitamin K, vitamin A (in the form of carotenoids), manganese,
vitamin C, dietary fiber, and calcium. A simple and tasty side dish, sauteed in a
little butter or olive oil with smashed garlic and a squeeze of lemon.
