Chart 433 - Leafy Vegetables 3

Leafy Vegetables 3 Chart

Spectrum Chart - 433 : Leafy Vegetables 3

1. Red Cabbage - Red cabbage is a kind of cabbage, also known as purple cabbage. Its leaves are coloured dark red/purple. Red cabbage is often used raw for salads and coleslaw. This vegetable can be eaten cooked. It is the traditional accompanying side dish paired with many German meals. Red cabbage has 10 times more vitamin A and twice as much iron as green cabbage.

2. Kohlrabi Greens – Kohlrabi is an annual vegetable and is a low, stout cultivar of cabbage. Kohlrabi can be eaten raw as well as cooked. Kohlrabi develops big, cabbage-like leaves with irregular wavy edges and long petioles. They can be green or purple-greenish coloured. Kohlrabi is rich source of vitamin C and vitamins of the B group and minerals such as copper, calcium, potassium and magnesium.

3. Turnip Greens – Turnip leaves are sometimes eaten as "turnip greens" and they resemble mustard greens in flavour. Turnip greens are a common side dish in southeastern U.S. cooking, primarily during late fall and winter.

4. Kai-Lan - Kai-lan is the name for a vegetable that is also known as Chinese broccoli or Chinese kale. It is a leaf vegetable featuring thick, flat, glossy blue-green leaves with thick stems with flower heads, similar to but much smaller than broccoli.

5. Spring Greens - Spring greens are similar to kale, in which the central leaves do not form a head or form only a very loose one. It is grown primarily in northern Europe, where its tolerance of cold winters is valued for an early spring supply of edible leaves. Spring greens are particularly rich in vitamin C, folate and dietary fibre, making them a very healthy food.

6. Broccolini – Broccolini is a green vegetable similar to broccoli but with smaller florets and longer, thin stalks. The entire vegetable is consumable. Its flavour is sweet. Broccolini is high in vitamin C and also contains vitamin A, calcium, Vitamin E, folate, Iron and Potassium.

7. Spring Onion - Spring onion is a vegetable, they are eaten either raw or cooked as a part of salads, salsas or Asian recipes. In India it is eaten as an appetiser with main meals. Spring onion are used in soup, noodle and seafood dishes, as well as sandwiches, curries or as part of a stir fry.

8. Chard – Chard is a leafy green vegetable often used in Mediterranean cooking. The leaf blade can be green or reddish in colour. Chard has highly nutritious leaves making it a popular addition to healthful diets. Fresh young chard can be used raw in salads. Mature chard leaves and stalks are typically cooked or sauteed.

9. Romaine Lettuce – Romaine lettuce is a variety of lettuce that grows in a tall head of sturdy leaves with firm ribs down their centres. Romaine lettuce is a common salad green. Romaine lettuce are believed to help prevent cancer.

10. Collard Greens - Collard greens are highly nutritious staple green “cabbage-like leaves” vegetable. Collard leaves are very low in calories and contains no cholesterol. Collard greens are excellent sources of vitamin A, vitamin C, vitamin K and manganese and moderate sources of calcium and vitamin B6.

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