{"id":3908,"date":"2016-01-22T22:31:54","date_gmt":"2016-01-22T13:31:54","guid":{"rendered":"http:\/\/cezarskitchen.wpengine.com\/?p=3908"},"modified":"2020-04-23T13:49:00","modified_gmt":"2020-04-23T04:49:00","slug":"dark-green-leafy-vegetables","status":"publish","type":"post","link":"https:\/\/www.cezarskitchen.com\/ja\/dark-green-leafy-vegetables\/","title":{"rendered":"Dark Green Leafy Vegetables"},"content":{"rendered":"\"Green<\/a>\n

Dark green leafy vegetables are good sources of many vitamins (such as vitamins A, C, and K and folate) and minerals (such as iron and calcium). They\u2019re also great sources of fiber. Research studies suggest that the nutrients found in dark green leafy vegetables may prevent certain types of cancers and promote heart health. It\u2019s recommended that teens eat at least 3 cups of dark green vegetables per week, or about \u00bd a cup every day.<\/p>\n

Your body needs a little dietary fat to absorb some of the vitamins found in dark green leafy vegetables. Add a bit of oil (such as olive or canola oil) or salad dressing to your dark green leafy vegetables to make sure your body absorbs all of the vitamins you eat. Many preparation methods and recipes for dark leafy greens already contain some type of fat such as oil, butter, or cheese in which case you don\u2019t need to add any more to get those important nutrients.<\/p>\n

What are some examples of dark green leafy vegetables and the best way to eat them?<\/strong><\/h3>\n

Arugula<\/strong> has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or on sandwiches, or added to stir-fry, soups, and pasta sauces.<\/p>\n

Broccoli<\/strong> has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw, steamed, saut\u00e9ed, or added to a casserole or soup.<\/p>\n

Collard Greens<\/strong> have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!<\/p>\n

Dandelion Greens<\/strong> have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.<\/p>\n

Kale<\/strong> has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.<\/p>\n

Mustard Greens<\/strong> have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.<\/p>\n

Romaine Lettuce<\/strong> is a nutrient-rich lettuce that is high is vitamins A, C, and K, and folate. It\u2019s best when eaten raw in salads, sandwiches or wraps.<\/p>\n

Spinach<\/strong> has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed. Try adding spinach to an omelet.<\/p>\n

Swiss Chard<\/strong> tastes similar to spinach and is rich in vitamins A, C, and K, potassium, and iron. It\u2019s best stir-fried, added to sauces, or eaten raw in salads.<\/p>\n

Quick and Easy Recipe Ideas:<\/strong><\/p>\n

Dark green vegetables are very tasty and easy to add to your daily meals. Look for them at your local grocery store and try some of these recipes!<\/p>\n