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Some of the Possible Varieties RELKA Living Greens Some of the Possible Varieties Contents Lettuces ......................................................................................................................................................... 4 Red Leaf..................................................................................................................................................... 4 Endive ........................................................................................................................................................ 5 Romaine Lettuce ....................................................................................................................................... 6 Butter Head ............................................................................................................................................... 7 Specialty Greens............................................................................................................................................ 9 Arugula ...................................................................................................................................................... 9 Kale .......................................................................................................................................................... 10 Microgreens ............................................................................................................................................ 11 Swiss Chard ............................................................................................................................................. 13 Collard Greens ......................................................................................................................................... 15 Spinach .................................................................................................................................................... 16 Cabbage .................................................................................................................................................. 17 Watercress .............................................................................................................................................. 18 Upland Cress ........................................................................................................................................... 18 Celery leaves ........................................................................................................................................... 20 Carrot greens .......................................................................................................................................... 20 Swiss Chard ............................................................................................................................................. 21 Bok Choy or Pak Choi .............................................................................................................................. 22 Herbs ........................................................................................................................................................... 23 Basil ......................................................................................................................................................... 23 Dill ........................................................................................................................................................... 24 Borage ..................................................................................................................................................... 25 Cilantro .................................................................................................................................................... 26 Chervil ..................................................................................................................................................... 26 Tarragon .................................................................................................................................................. 27 Oregano .................................................................................................................................................. 27 Chives ...................................................................................................................................................... 28 Fennugreek ............................................................................................................................................. 28 Small Root Vegetables ................................................................................................................................ 29 Radish ...................................................................................................................................................... 29 Beets and Beet Greens ............................................................................................................................ 30 Turnip Greens ......................................................................................................................................... 31 The Bottom Line ...................................................................................................................................... 31 Lettuces Red Leaf Aside from adding a burst of color to your favorite salad or sandwich, this vegetable offers numerous benefits. Red leaf lettuce is nutrient-dense, meaning that it’s high in a variety of essential vitamins and minerals, yet very low in calories. Red leaf lettuce is especially rich in the antioxidant beta carotene, which is a carotenoid pigment that your body converts into vitamin A Adding just one or two servings of red leaf lettuce to your diet a few times per week can help you meet your needs for this vitamin. Red leaf lettuce is an excellent source of vitamin K, providing 149% of the DV in 3 cups (85 grams) of chopped leaves Additionally, it may help lower blood pressure, aid weight loss, and boost heart health. Endive Endive (pronounced “N-dive”) belongs to the Cichorium family. It’s less well known than other leafy greens, possibly because it’s difficult to grow. It contains several nutrients, including the antioxidant kaempferol, which may reduce cancer cell growth. It’s curly, crisp in texture and has a nutty and mildly bitter flavor. It can be eaten raw or cooked. Just one-half cup (25 grams) of raw endive leaves packs 72% of the DV for vitamin K, 11% of the DV for vitamin A and 9% of the DV for folate It’s also a source of kaempferol, an antioxidant that has been shown to reduce inflammation and inhibit the growth of cancer cells in test-tube studies. Romaine Lettuce Romaine is a common salad green, and is the usual lettuce used in Caesar salad. Romaine lettuce is commonly used in Middle Eastern cuisine. Romaine, like other lettuces, may also be cooked. For example, it can be braised or made into soup. The thick ribs, especially on the older outer leaves, should have a milky fluid that gives the romaine its typically bitter herb taste. As with other dark leafy greens, the antioxidants found in romaine lettuce are believed to help prevent cancer. Romaine lettuce is a low-calorie, nutritious food that contains a number of important vitamins and minerals. With an extensive number of ways to use it in salads and other recipes, it should be easy to add this leafy green to your regular diet. • Vitamin C helps support the immune system, is high in antioxidants, and helps keep bones and teeth strong. • Calcium is necessary for the building and maintenance of bones, muscle function, nerve function, and blood clotting. • Vitamin K is also necessary for blood clotting. It works together with calcium to prevent bone mineral loss and fractures due to osteoporosis. • Vitamin A (from beta carotene) is a vital nutrient, necessary for health. An antioxidant, vitamin A supports cell growth and reproductive health. It also helps to maintain the heart, kidneys, and lungs. Vitamin A also supports the eyes. • Folate is a B vitamin, which supports cell division, the production of DNA, and genetic material. Folate deficiency in pregnant women can lead to complications with pregnancy, including premature birth, low birth weight, or the birth defect spina bifida. • Phosphorus works with calcium to build strong bones and teeth. • Magnesium helps enzymes function and relaxes the muscles in your body. It works with calcium to build tissue. • Potassium is an electrolyte that helps your heart beat regularly. It supports nerve function and helps your muscles contract normally. Potassium also helps your cells to move, and utilize, nutrients efficiently. It minimizes the negative impact of sodium (salt) on the body. It’s a good source of vitamins A and K, with one cup (47 grams) providing 82% and 60% of the DVs for these vitamins respectively. Butter Head Butterhead lettuce gets its name from its characteristically soft, buttery leaves. It’s also known as cabbage lettuce due to its round shape. The most popular types of butterhead are Bibb and Boston lettuce. Its leaves have a crumpled look that resembles flower petals. Butterhead lettuce is usually deep green, although red varieties exist. It’s rich in nutrients, with 3.5 ounces (100 grams) offering: • Calories: 13 • Protein: 1.5 grams • Fiber: 1 gram • Folate: 18% of the DV • Iron: 8% of the DV • Manganese: 8% of the DV • Potassium:
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