Look, I'm not pretending to be aware that greens are healthy. What I will point out, however, is if you are going to make a part of your day to eat the leaf stuff (that is bound to get stuck between your teeth) you definitely want to make sure you're choosing the best option, amirite?
Some green contenders that are vying for that top spot in your fridge: kale and spinach — two nutritional powerhouses that promise to keep you healthy.
Determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on bale vs. spinach and exactly what these two greens bring to the table.
So, what makes kale healthy anyway?
This super-versatile veggie has been harvested since the 1
Bare nutrition info, per the USDA:
- Calories: 7
- Protein: 0.61 g
- Fat: 0.31 g
- Carbohydrates: 0.93 g
- Fiber: 0.9 g
- Sugar: 0.21 g
- Calcium: 53 mg
- Vitamin A: 1011 IU
- Vitamin C: 10.2 mg
- Folate: 13 µg
Gotcha, now, what about spinach?
Like kale, one cup of spinach is only packing seven calories, but Armul is sure to point out that this leafy green uniquely “meets half your daily requirements for vitamin A and nearly twice the daily requirement for vitamin K,” which, she says, does wonders for blood, bone, and tissue health. -one dip on the planet (don't @ me), it's loaded with vitamin C and folate.
Spinach nutrition info, per the USDA:
- Calories: 7
- Protein: 0. 86 g
- Fat: 0.12 g
- Carbohydrates: 1.09 g
- Fiber: 0.7 g
- Sugar: 0.13 g
- Calcium: 30 mg
- Vitamin A: 141 IU
- Vitamin C : 28.1 mg
- Vitamin K: 144.9 µg
- Folate: 58 µg
Okay, so bare vs. spinach: Which is healthier?
TBH, kale and spinach are pretty similar. If you want to get down to the nitty gritty, though, you have more vitamin C than spinach, and spinach edges out for folate, vitamin K, and iron, ”says Armul. But both are low in calories, versatile, and grow all-year-round.
So, your choice to show kale or spinach really depends on which nutrients you are looking for, and which of the greens you think tastes better. "As obvious as the sounds, enjoying the taste of something is the indicator of eating more of it in the future," Armul explains. Regardless of nutritional value, if you are not using the slightly bitter taste, there is a good chance you will routinely pick it over, such as spinach that you like .
Okay, I've made my choice. Now, how do I prepare it?
If delicious is kale, it's rough, "so you'll want to notice it with olive oil if you're eating it raw," Armul recommends. "This will soften the leaves nicely and increase palatability," making it salad-ready.
Still, kale's toughness makes it great for cooking (think chopped up for soup or baked into a frittata), unique spinach which gets quite slimy when face-to-face with heat. But hey, if that's the way you like your spinach, go for it.
Curious what healthy foods celebs that worthy of their diets? Take a peek inside Alicia Silverstone's fridge:
Armulas even suggests sautéing spinach with olive oil, lemon juice, and any spice you like if cooked spinach is your jam. Otherwise, eating it raw as part of a sandwich or salad is a good move, too. If you're just after a nutritional boost, Armul recommends throwing some spinach into pasta sauce, pizza, omelets, or lasagna since it won't drastically alter the taste.
And hey, you really are adventurous, add some of the leafy veggies to your morning smoothie – just make sure you have enough nut and butter to kill the, uh, green taste.