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Water spinach vs spinach

They're vegetables from three distinct plants. Spinach is Spinacia oleracea, swamp / water spinach is Ipomoea aquatica, Malabar / vine spinach is Basella alba Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body. The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations) Despite its name, water spinach is not really spinach, nor is it related to spinach. It's also not part of the brassica family, so it's also unrelated to kale and its bitter leafy green ilk. Instead, water spinach is part of the morning glory family and has long vine-like stems and bell-shaped morning glory-like flowers How are Watercress and Spinach different? Watercress is richer in Vitamin C, while Spinach is higher in Vitamin K, Folate, Vitamin A, Iron, Manganese, Magnesium, Vitamin E, Fiber and Potassium. Spinach covers your daily need of Vitamin K 194% more than Watercress. Watercress contains 2 times more Vitamin C than Spinach Water spinach grows best in water or very damp soil, and when farmed it's often grown in rice-patty-like conditions. One of the best and worst things about the vegetable is it's so prolific it often gets classified as a weed. On the upside, this means it grows extremely easily, and you can just chop it off just above ground level to harvest one.

Water spinach is not a relative of traditional spinach, but rather a swamp-thriving native of tropical India (it can also be cultivated on dry land). Water spinach, also known as morning glory, swamp cabbage, or water convolvulus, is a versatile vegetable used in almost every Asian cuisine Rich in antioxidants, carotene, iron, and vitamins A and C, Water spinach is healthy and delicious. Both the leaves and the stems are edible. Leaves have a mild taste similar to watercress, without that slight, oxalic tang found in regular spinach. The stems are crunchy, with a noticeable bitterness When spinach is eaten raw, you absorb more folate, vitamin C, niacin, riboflavin, and potassium (via Vegetarian Times ). Raw spinach is also easier to blend into sweet smoothies, since it's relatively flavorless. And of course, it's packed with fiber and water in its raw form. Both raw and cooked spinach boast an impressive amount of protein. Water spinach is rich in fiber and hence, it aids in digestion, providing relief from different digestive disorders naturally. Its mild laxative properties are beneficial for people suffering from indigestion and constipation. Juice from boiled spinach can loosen constipation When the spinach is chopped into small pieces, more lutein is released from the leaves, and the fat increases the solubility of the lutein in the fluid, said Rosanna Chung, lead author of the.

Spinach, Swamp (Water) Spinach and Malabar (Vine) Spinach

Noun. (botany) Any plant of the genus . (botany) Any plant of , the waterleaf family. A tropical plant (), the leaves of which are eaten as a vegetable. (architecture) A leaf-shaped decoration used on the capitals of columns in late 12th-century Romanesque architecture. (paper technology) An absorbent unsized paper like blotters as opposed to. Both spinach and watercress are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium. Spinach has more niacin and folate, however, watercress contains more pantothenic acid. Spinach is a great source of dietary fiber and iron. Detailed nutritional comparison of spinach and watercress is analyzed below

Kangkong (Water Spinach) - Global Granary

Baby spinach and flat leaf adult spinach both have long stems, round leaves, and a bright, saturated green color. The same goes for baby savoy spinach and its adult counterpart. Though not traditionally sold in stores, you can have baby savoy spinach, which will have the same curly, bumpy, folded leaves as adult savoy While spinach also contains more iron and magnesium than watercress, watercress is higher in calcium, with 4 percent of the DV, compared with 3 percent of the DV found in spinach Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. For instance, kale contains more than twice the amount of vitamin C, while spinach provides. Spinach vs. Palak. Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration

Spinach vs Watercress: What is the difference

What Is Water Spinach and How Is It Used

Ipomoea aquatic, or water spinach, has been cultivated as a food source and is native to the southwestern Pacific islands as well as areas of China, India, Malaysia, Africa, Brazil, the West Indies, and Central America.It is also referred to as kangkong (also spelled kangkung), rau muong, trokuon, river spinach, and water morning glory. Growing water spinach can quickly get out of control, so. 1. more calcium per 100g. 40mg. 99mg. Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg. 2. more iron per 100g. 0.47mg. 2.71mg. Iron is found in hemoglobin, which represents approximately 2 thirds of the body's iron reserve Detailed nutrition comparison for spinach vs cucumber. Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cucumber contains more pantothenic acid. Spinach is a great source of dietary fiber and iron (300-350seeds) Water Spinach seed Ipomoea aquatica is a semi-aquatic, tropical plant grown as a vegetable for its tender shoots and it is not known where it originated. This plant is known in English as water spinach, river spinach, water morning glory, water convolvulus, or by the more ambiguou Instructions. Trim the ends of water spinach and rinse under cold water to clean. Drain and cut into 2-inch pieces. Set aside. Combine all ingredients of the cooking sauce in a small bowl. Set aside. Heat oil over high heat in a large skillet or a wok. Once the oil is hot, toss red chili and garlic in the pan

Watercress vs Spinach - In-Depth Nutrition Compariso

  1. g, microwaving, stir-frying or sautéing to retain folate and vita
  2. Spinach. Flat leaf variety of spinach, normally called spinach, is available in the market in bunches with soil still attached to the leaves as it grows very close to the ground. Make sure to clean the bunch properly to remove all the soil but do not soak in water for a long time as it tends to lose some of its nutritional values
  3. s and Minerals. One cup of the leafy green vegetable delivers more than160 milligrams of potassium, 30 milligrams of calcium, 24 milligrams of magnesium and 15 milligrams of phosphorus. The vita
  4. Fresh spinach is known to be high in nitrates and is right there on top of the list of nitrate-rich foods, along with foods like arugula, celery, lettuce and red beets. A study that analyzed over 6000 samples of spinach found that on average, spinach contains 17 mmol of nitrate per kg ( 2 ). However, it is important to be aware that the nitrate.
  5. Instructions. With the water spinach still bunched, trim away the lower 1-2 inches of the stalks, unless it is very young and tender. Cut the water spinach into 3 inch lengths, including the stems. Soak the vegetables in a large basin of cold water to remove sand and dirt
  6. Results NAOE (50, 100 and 200 mg/mL), spinach juice, SB and ENO showed significantly better acid-neutralizing effect, consistent duration of neutralization and higher antacid capacity when compared with water. Highest antacid activity was demonstrated by ENO and SB followed by spinach juice and NAOE200
  7. A study found that cooking spinach quickly in boiling water, then plunging it into cold water, reduced oxalate content by 40 percent, on average, which was more effective than pan or pressure cooking

To turn raw spinach into spinach powder, all you need to do is to dry the leaves and grind into a powder. Spinach powder contains only one ingredient, doesn't have any nasty fillers and nothing good is taken out except for the water.. So all of the nutrients in fresh spinach remain once it is turned into a powder Taiwan spinach is now grown in California and often available in Asian markets here in Los Angeles. The photo specimens were from 168 Market on Valley Blvd. in Alhambra. Do not confuse this spinach with Water Spinach (Swamp Cabbage) often called Chinese Spinach by recipe writers. That is a very different plant, in the morning glory family Bloomsdale Spinach. Bloomsdale is one of the oldest varieties of spinach with long, curly dark-green leaves. Preferably, sow in spring in a sunny location and water it during dry spells to promote steady growth. During the growing season, it may need 1-1/2 inches of water per week. Always use a rain gauge to estimate the quantity of water Today, growing water spinach is much popular and the plant is found throughout the tropical and subtropical regions of the world. Water spinach is known by many other different names such as river spinach, kangkong, kangkung, water morning glory, water convolvulus, Chinese watercress, Chinese convolvulus, Chinese spinach and swamp cabbage

10 Health Benefits of Water Spinach 1. Overcoming insomnia. Kang kong is a healthy vegetable that can prevent insomnia. Note, its contains sedatives elements, it mean that water spinach can make people sleepy and make it able to sleep soundly. This is due to selenium and zinc that contained therein can make nerve loose and relaxed Add a small amount of water to a deep pan and heat on medium. Add the Malabar spinach leaves. Steam until leaves are wilted and tender. Drain off any remaining liquid. Melt the butter in the bottom of the pan with spinach and add salt and pepper. Toss to coat all of the leaves Spinach does best with 1-1.5 inches of rain per week. If you don't get any rain, you'll need to water the plants yourself. They do much better with 3-4 light soakings per week, as opposed to one long deep soak. The roots don't run very deep and they aren't very efficient at extracting moisture that isn't close to the surface of the soil

Water spinach (Ipomea aquatic Forssk) is a herbaceous perennial aquatic or semi-aquatic upland crops and is also called Water Convolvulus that belongs to the morning glory family (Convolvulaceae). Other names of water spinach includes; Tropical spinach, Kankon, Weng Cai, Ngung Choi, Ung Tsoi, Ung Choi, Kong Xin Cai, Tong Si Tsai, Toongsintsai, Hung sam choi, Ong tung tso, Ong Choy, Ungtsai. Steaming spinach reduces oxalate levels 30%, and boiling cuts oxalate levels more than half. Boil the three high-oxalate greens — spinach, beet greens, and Swiss chard— and 60% of the oxalates are leached into the cooking water. They start out so high, though, even cooked would contain hundreds times more than low-oxalate greens like kale Water spinach is usually sold in bundles, displayed in the room-temperature produce section of a wet market, or in a refrigerated area in an Asian grocery store. The length of water spinach varies, from 12 to 19 inches (30 to 50 cm). When available, I prefer water spinach that is shorter with slimmer stems

Spinach powder is made by grinding dried spinach leaves into finely textured green powder. It is loaded with a wide range of nutrients including beta-carotene, iron and fiber. These and other nutrients that are abundant in spinach powder have been associated with numerous health benefits, including protecting against age-related macular degeneration, preventing constipation, improving weight. Raw spinach also contains higher proportions of vitamin C and the antioxidant gluathione than cooked spinach. While raw spinach contains a significant amount of oxalate, a substance that binds to calcium and prevents its absorption, the overall decrease in available calcium for healthy individuals is relatively small, and is taken into account. Suppose I have a recipe that calls for, say a 10 oz. package of frozen chopped spinach with the water squeezed out. Maple syrup is antioxidant rich and has a lower GI than regular sugar, (54 vs 65 - honey comes in around mixed leaves or spinach. Add olive oil, balsamic vinegar and fresh cracked black pepper The Breakdown - Spinach vs Lettuce. Click the following links to learn more about each nutrient, mineral, and vitamin. Water - You can see that the water content of both spinach and lettuce is relatively the same.For this comparison though, more water equals less room for other vitamins and minerals

Water Spinach: The Tastiest Green You've Never Trie

  1. K. Spinach also provides over 160% of the.
  2. Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value
  3. Kale and spinach are a healthier alternative to less nutritionally dense, high-water lettuces such as iceberg and romaine. Some other dark leafy greens that offer a similar nutritional profile to.
  4. B1 and choline. It contains a unique and beneficial mixture of phytonutrients, as well as anti-oxidants, flavonoids.
  5. Spinach VS Silverbeet. Spinach and silverbeet are different, in that spinach leaves are much smaller than silverbeet. Spinach leaves are a deep green, and the veins are green. Silverbeet has thick white stems and veins. Because of its thicker texture, silvebeet is best cooked, while spinach can easily be eaten raw
  6. A, with.

Water Spinach New Entry Sustainable Farming Projec

What is Chinese Spinach? 6 Best Varieties and Growing Guide

in the water. Using a dry Pasteur pipette, carefully separate layers and transfer the top organic layer (a dark-green hexane solution of spinach pigments) into a clean test tube. Add another 1.0 mL of hexane to the centrifuge tube that contains the aqueous layer, cap the tube and centrifuge th The frozen spinach contained 90mg total calcium/100g WM, 76.7%of this calcium was unavailable as it was bound to oxalate as insoluble oxalate. The oxalate/calcium (mEq) ratio of the frozen spinach was 4.73. When frozen convenience food is grilled there is no opportunity for the soluble oxalates to be leached out into the cooking water and. Additionally, lightly cooking spinach reduces the oxalic acid content. Taste. Although in a different family than spinach, the leaves taste just like regular spinach. READ MORE: CQ10 - Benefits. Recipe. You can use this spinach in the same way you use regular spinach — lightly steamed or cooked, raw in salads, or used in soups, stews, and.

Spinach and kale both fulfill essential roles in our food and cooking. Kale is delicious sautéed, in salad, as kale chips and added to curries and soups. This crisp, hearty vegetable can be green or purple and is part of the family Brassicaceae, which includes other cruciferous vegetables like cabbage, bok choy, and collard greens.Although kale is tasty and versatile, some feel that raw kale. How To Start Hydroponic Spinach - Seeds vs Clones. There are several ways you can start hydroponic spinach plants, but the easiest way is to use rapid rooter plugs.. These will help you germinate seeds more quickly, generally just in a few days to weeks. Sow a few seeds per plug, which will improve the likelihood of a healthy seedling appearing

Fruit and Vegetable Gardening A-Z: Spinach | SparkPeople

Raw Spinach Vs. Cooked Spinach: Which One Is Better For You

With hydroponics, exposing spinach, chard, and other leafy greens to a low nitrate nutrient solution (or just water) for a few days before harvest will significantly lower the nitrate content in the harvested foliage. Harvesting spinach at a relatively young stage also has benefits for compositional quality Okra vs spinach - where is more calories? At first glance, you can see that in okra is more calories than in spinach. Okra has 33 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 30 %. In okra and in spinach most calories came from carbs. okra or spinach - where is more nutrients Basella (vine spinach) nutrition facts. Basella or vine spinach is a popular tropical leafy-green vegetable, commonly grown as a backyard herb in the home gardens.. Vine-spinach belongs to the Basellaceae family and has two chief cultivars, Basella alba, which features green- stems and deep-green leaves, and Basella rubra with purplish stems and dark green leaves with pink veins Instructions. Wash spinach and spin to dry in a salad spinner (or dab dry). Remove any long or tough stems. Place the fresh spinach in a large non-stick pan with olive oil over medium high heat. Cook, stirring occasionally until the spinach is cooked through (3-4 minutes). Cool slightly

There's no need to add cooking oil or water because there's already a whole lot of water in fresh spinach as it is. Here's how to cook spinach in the microwave in four easy steps: 1 Wash your spinach to remove dirt and debris. Pick off and discard any rotten or brown leaves. 2 Place your spinach in a microwave-safe dish and cover it with. Connoisseurs of spinach will find this superfood easy to prepare due to the variety of options to choose from. The most obvious way to eat spinach, especially baby spinach, is raw in a salad. Before you eat it, fill a large pot or basin full of cool water. Submerge a handful of spinach into the water and hold it under for a few seconds 1 handful kale, washed and torn into pieces. 1 handful spinach, washed. 1 cup frozen pineapple. 1 cup almond milk. 1 tablespoon hemp seeds. Combine all ingredients in a blender, and blend until smooth. Sign up here to get Gordon Ramsay's secret to making perfect eggs and more sent to your inbox. Save Treating Spinach Root Knot Nematodes. Spinach root knot nematode eggs overwinter in the soil and start hatching when temperatures warm to 50 F. (10 C.) in spring. When it comes to spinach root knot nematode control, sanitation is critical to prevent spread by infected plant matter. The pests are also spread by tools, water, wind, animals and.

15 Best Benefits and Uses Of Water Spinach For Skin, Hair

Don't Cook Your Spinach, Drink It: Here's Wh

water spinach from Food Network. Also known as swamp spinach, this vegetable is native to tropical India and gets its name because it's cultivated both on water-bogged and dry land. Water spinach. Spinach is a nutrient-dense, dark green leafy vegetable, high in niacin, and other B vitamins, vitamins A, C, E, K, packed with calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. Spinach also contains some serious antioxidants that fight free radicals that damage the cells in your body, helping prevent cancer, chronic. To give you a comparison point, kale is only 84% water and spinach is 95%. Both have a thicker, leafier texture than lettuces like iceberg, Romaine, and bibb. Lettuce in general has a high water content and doesn't consist of much—especially when compared to spinach or kale, Williams says Raw spinach is at a higher risk of being contaminated with E. Coli, organic fertilizers, pesticides, and unhygienic irrigation water, etc, and may increase the risk of toxic reactions in food poisoning. Wash spinach under clean running water before consuming it. Avoid spinach with darkened color, moist texture, and bad smell

Waterleaf vs Spinach - What's the difference? WikiDif

Boiling spinach releases the oxalates and many nutrients into the cooking water. Romaine is on the milder end of the greens spectrum but still nutritious. It's definitely a step up from iceberg. A popular and growing theory and opinion among those interested in nutrition is that greens (especially spinach) are high in oxalates and should be avoided because oxalates cause kidney stones or gallbladder problems and may interfere with absorption of calcium in the body. Another popular opinion is that cooking spinach renders the oxalates.

Spinach represents something of a conundrum for a lot of children. On the one hand, Popeye likes it, and that's pretty cool. On the other hand, once it shows up on a plate, most kids seem to regard it with grave suspicion. Admittedly, to the untutored eye, a mess of greens just looks like a mess What does water-spinach mean? Ipomoea aquatica, a green leafy vegetable used as a food in several cuisines of East and Southeast Asia. (noun TBH, kale and spinach are pretty similar. If you want to get down to the nitty gritty, though, kale has more vitamin C and A than spinach, and spinach edges out kale for folate, vitamin K, and. Longevity spinach is related to but not the same as Okinawa spinach, with the scientific name of Gynura procumbens, from the family Asteraceae. G. G. Procumbens is a low-growing, semi-succulent leaf vegetable very popular in Southeast Asia, its home turf 2 cups of water. Boil the chopped spinach in the water for 2 minutes. You can drink this soup throughout the day. You can drink this 2 or 3 times a day. Effects: Clears body and intestine heat; improves bowel movement. ii) Spinach stalk drink. 1 Handful of spinach stalk, washed and chopped 2 cups of water. Boil the spinach stalk on a small heat.

Spirulina and Chlorella, the lesser known, supermarket

Nutrition Comparison: Watercress Vs Spinac

Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft).Spinach may overwinter in temperate regions.The leaves are alternate, simple, ovate to triangular, and very variable in size: 2-30 cm (1-12 in) long and 1-15 cm (0.4-5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem Benefits of adding Palak to your diet. Interestingly, in every 100 grams of the vegetable, one can find 91.4% water, 2.9% protein, 3.6% carbs and only 23 calories. Moreover, fresh spinach is a rich source of magnesium, iron, Vitamin A, Vitamin C, Vitamin K1, beta-carotene, folic acid or Vitamin B6, and calcium

Surinam spinach (Talinum triangulare) is an abundant, hardy perennial green definitely worth growing if you have a warm but semi-shaded spot in your garden. I rely on plants like this for a reliable and tasty source of diverse leafy greens in my kitchen each day. Because Surinam spinach is so robust, pretty, easy and productive it also makes it a great plant for children's gardens, school. Japanese mustard spinach scientifically known as Brassica rapa var. pervirdis is a leaf vegetable. Commercially, it is cultivated in Taiwan and Japan. Also known as komatsuna, the name is derived from Japanese komatsuna which refers to the greens of Komatsu, Komatsugawa village where it was cultivated heavily during Edo period Method - 2: (Spinach Soup) Intake of spinach soup will help to clean your intestine and thus regulates bowel movement. Start the process by chopping the bunch of spinach. Place this chopped spinach in a pot/pan and pour 2 cups of water in it. Let it boil for 2 - 4 minutes and turn off the heat. Drink this spinach soup for 2 - 3 times. Spinach ( Palak ) consists of Vitamin C, Iron and Beta Carotene. These nutrients are essential to prevent and treat Anemia. Add Spinach (Palak) in your daily diet to enhance blood flow in the body. Add Spinach ( Palak ) in salads. OR : Have it in soup from. Add Spinach ( Palak ) leaves to 2 cups of water. Boil for 10 to 15 minutes Mmmmm. Whilst spinach is one of the best foodstuffs known to man with loads of vitamin K, Vitamin A lutein and other caratenoids and especially good for your bones it, like meat, is bad for you in large amounts. In fact. If you tried to just survive on either meat or spinach you would die much faster on the spinach diet

Natural Hygienist Nora Lenz says that oxalic acid is at a low level only in young or baby spinach but higher in mature spinach and other chewy leaves (which is what I've found). And Dr Norman W Walker (the famous advocate of raw foods and juicing who lived to 99) explains why oxalic acid can in fact be a very good thing CARE AND MAINTENANCE. Keep the plants growing, and water as needed to provide about 1 inch per week. Spinach plants are shallowly rooted and easily uprooted, so weed by careful hoeing or pulling while the plants are small. Pests and diseases may affect plantings. Control aphids with insecticidal soap

Kangkong vs

Spinach is well known and one of those foods which are exceptionally nutritious and healthy. Spinach is green in color and known for its beneficial quality for treating heart diseases, blood pressure and healthy development of bone. It is the best kind of green vegetable suitable for unborn kids. It has an equally important role in the treatment of diabetic patients. Because of its numerous. Spinach won't cause gout. The first thing here is the fact that spinach should and can be consumed by gout sufferers. There are no side effects associated with the intake of spinach and it is irrelevant are you a gout sufferer already or you are at a higher risk of developing the condition. The main fact to keep in mind is that spinach can be freely consumed separately or in other meals The test results for Spinach come from test year 2009. 2. All pesticide residue results on this page and elsewhere on the WhatsOnMyFood website were obtained by the United Stated Department of Agriculture (USDA) Pesticide Data Program (PDP) 3. Punzi, JS, Lamont, M, Haynes, D, Epstein, RL, USDA Pesticide Data Program: Pesticide Residues on Fresh.

Place spinach in a steamer or heatproof colander, then put the steamer in a saucepan over about an inch of boiling water. Cover the pan and steam the spinach for no more than three to five minutes. Microwave. Microwaving spinach in very little moisture retains nearly all of the nutrients in spinach 1. To cook spinach in the microwave oven. The spinach needs to cook in preheated water. Step 7: Rinse the Spinach to Remove all Moisture. The final step involves removing the spinach out from the water and draining it of moisture. You simply need to use a sieve for this step. Drain the spinach through the sieve and let the water trickle down Nutrition Faceoff: Kale vs. Spinach - Dietitian's Take. While these two vegetables are both great choices, here are some highlights: Kale has more calories per 100 g serving than spinach. It should be noted that both vegetables are still very low-cal choices. Kale has higher levels of fiber, calcium, Vitamin C, and Vitamin K than spinach

What is water soluble Spinach Juice Powder?. History. Spinach may have originated in the area of the middle east now known as Iran, but it also appears in Chinese history as early as 700 A.D. when it was sent as a gift from the king of Nepal to the Chinese emperor We prefer frozen spinach over canned-it's got better flavor and is lower in sodium-but the same principle applies. One cup of frozen spinach has more than four times the amount of nutrients, such as fiber, folate, iron and calcium, than a cup of fresh spinach, so if you want to power up, do it with frozen spinach Place as much spinach as will fit into your steamer (or pot + colander over boiling water). Cover the spinach and steam for 1 minute. Remove from the heat. Pack the steamed spinach into the measuring cup. Flip it over and give it a tap onto the parchment-lined cookie sheet

Spinach VS Baby Spinach: Is There Really a Difference

Low in calories and packed with the goodness of vitamins and minerals, spinach contains high content of fibre and water, which can help facilitate weight loss. So, if you happen to maintain a healthy calorific intake, going for nutrient-dense spinach could be a really good choice Broccoli vs Spinach - Which Has A Better Nutritional Profile? Both these amazing vegetables have a similar nutritional profile, but this contest is won by spinach due to its increased level of vitamin A, vitamin K, folate, manganese, potassium, iron, calcium, and magnesium. Images credit - Shutterstock. READ THIS NEXT: Broccoli vs Cauliflower

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Swiss chard and spinach are leafy greens in the amaranth family, grown in many Minnesota gardens. You can eat spinach (Spinacia oleracea) leaves raw or cooked. You can also cook and eat the crown of the plant, the area where all the leaves emerge at the soil surface Rinse spinach under cold running water and pat dry. Place spinach, radishes, and water on the stove. Cover and cook over medium heat 10 minutes. Drain well and transfer the spinach mixture to a serving bowl. Combine lemon juice, salt, and pepper. Pour over spinach, and toss well! 2. Classic spinach salad. Ingredients. 10 ounces fresh spinach leave How to Cook Spinach. The first thing you will notice when you begin cooking with spinach is how it WILTS! You buy a lovely large bag of spinach, as a novice, and bring it home to feed your family, and find that the moment the leaves begin to cook (in water or oil or butter, just as you like), they lose a tremendous amount of volume