Food in Focus: Surprising salad greens
Kale smoothies, home-made kale chips, kale salad – for the past few years, kale has been our go-to green for a healthy diet boost. But there are some delicious leafy greenÌýalternatives that deserve a space in your shopping trolley.
It's easy being green
Watercress, Chinese cabbage and silverbeet are three fabulous greens you should have on your shopping list each week – and the deliciously peppery watercress might just be the most super of all greens.
A gave watercress a perfect nutrition density score of 100, meaning it topped the chart when it came to fruits and veg containing 10 per cent or more of vital nutrients such as fibre, ironÌý²¹²Ô»å protein.
Just one cup of watercress also provides , which is needed for .
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Coming in a close second on the healthy greens list was Chinese cabbage. Like its watercress cousin (they are both part of the family along with broccoli), it’s high in Vitamin K and also provides a healthy dose of Vitamin C – Ìýjust one cup of Chinese cabbage, or wombok, as it is also known, delivers .
It is also high in fibre and very low in calories. It can be steamed, quickly stir-fried, or eaten raw. And who doesn’t love a with a Chinese cabbage base? This is one superstar we can all get around.
Can't beet it
Silverbeet might remind you of your nanna’s vegie patch, but there’s a good reason she grew it – and why it should be on your shopping list.
It’s another green packing a powerful Vitamin K punch, and silverbeet, or Swiss chard, has also been shown to .
And cooking with it is so easy – most dishes that work with spinach will also work for silverbeet. Give this delicious silverbeet and feta pieÌýa try.Ìý
Variety is the spice of (a healthy) life
In October, Nutrition Australia is urging Australians to – to increase their vegetable consumption to the recommended 5 serves per day.
So, what better time to start including some new green goodness in your daily diet? We promise, your body will thank you for it.
Here are some more recipes to try that are loaded with these tasty greens:
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