Ke alakaʻi piha loa i nā ʻōmaʻomaʻo Leafy (Ma kahi o ka spinach a me Kale)

Anter

• Dandelion
• Nā ʻōmaʻomaʻo Beet
• Turnip Greens
• Arugula
• Kāleka
• Swiss Chard
• ʻO Greens Mustard
• Romaine
• Kāpiki
• hau hau
• Mesclun
• Radicchio
• Kahawai wai
• ʻO Bok Choy
• Pākuʻi
• Pehea e hana ai i kāu ʻōmaʻomaʻo laufy
• Hoʻolua i ko lākou ʻawaʻawa
• Pāʻani Me ke ʻano
• Huli i ka Heat
• ʻAi i ka iwi ʻaoʻao
• Hana i kāu hui ponoʻī
• Mai Overdress
• Nānā no

ʻOiaʻiʻo, hiki i kahi pola o ka kale a me ka milo ke hāʻawi i nā huaora a me nā meaola kupaianaha nui loa, akā piha ka māla i nā lau lau lau ʻē aʻe he nui e kakali wale nei iā ʻoe e hoʻāʻo iā lākou. Mai ka spug arugula a me ka dandelion honua i nā koho waiwai kūpono no ka hoʻomoʻa ʻana e like me nā kolaki a me ka chard Swiss, nui nā koho e kiola i kāu salakeke hou, ipu pasta, a me ka pola veggie. (FTR, aia kekahi mau ʻano like ʻole ʻano o kale kekahi.)

E nānā i kēia papa inoa o nā lau ʻōmaʻomaʻo (hoʻoliʻiliʻi a me ka kale) ma lalo, a me ka pehea e hoʻohana ai iā lākou no ka ʻono momona a me nā pono olakino.

Dandelion

ʻAe, pololei kēlā, hiki iā ʻoe ke ʻai i nā lau lau o kēia mau nāhelehele maikaʻi, a paʻa lākou i nā pono olakino no ka boot. "He kumu waiwai ʻo Dandelion o ka fiber a me ka huaʻa A, C, K, a me B," wahi a Lisa Moskovitz, ka meaʻai meaʻai ma New York. He mea ʻono loa kēia mau ʻōmaʻomaʻo ʻawaʻawa i loko o nā sopa puʻuwai a me nā salakeke hāʻule. (E aʻo hou e pili ana i ke kumu o Dandelions (Mole, lau, a me nā mea āpau) kūpono i ka Superlight Spotlight.)

Nā ʻōmaʻomaʻo Beet

"ʻOiai ʻaʻole momona e like me ka ipo beet, piha mau ka greets beet i ka waiwai nutritional me ka wikamina C, ka wikamina A, a hiki i ka 4 mau huna o ka pulina piha piha ʻōpū i kēlā me kēia kīʻaha," wahi a Moskovitz. E hoʻomoʻa i nā ʻōmaʻomaʻo beet e like me ka spinach a i ʻole kale, me kahi kālika hou a me ka ʻaila ʻoliva. A i ʻole e hoʻāʻo i kekahi o kēia 10 Unbeetable Beet Greens Recipes.

Turnip Greens

E like me nā beets, ʻoi aku ka maikaʻi o nā turnips ma mua o ko lākou aʻa. Hoʻopiha ʻia kā lākou greens me ka wikamina A a me ka calcium, a ʻo hoʻokahi kīʻaha kuke o nā greens turnip he 29 wale nō calories. Nui lākou e like me nā "chips" i hoʻomoʻa ʻia - hoʻolei wale me kahi aila ʻoliva liʻiliʻi a me ka paʻakai a hoʻomoʻa ma 375 ° F no ʻehā a ʻelima mau minuke.

Arugula

ʻAʻohe mea i ʻoi aku ka maikaʻi ma mua o ka hoʻohui ʻana i ka māmā, arugula ʻawaʻawa iki i kahi papa hana. "Hāʻawi kēia ʻōmaʻomaʻo Mediterranean i nā tona o nā meaola like me ka nui o nā lau lau, e like me ka wikamina A, C, a me K," wahi a Moskovitz. Māmā ka ʻono ʻokoʻa o Arugula i kekahi pā. E hoʻāʻo i ka lau ʻōmaʻomaʻo me ka pala i kō ʻia a me nā kōmato cherry. Hana ʻia kahi topping pizza maikaʻi loa. (E hoʻokuʻu i ka lawe ʻana: E hoʻāʻo i kēia 10 mau Pizza Ola e hana ai ma ka home.)

Kāleka

Hāʻawi nui kēia ʻano meaʻai ʻono o ka Hema me nā huaora A, C, a me K - pono nā mea a pau no ka mālama ʻana i kou naʻau i ke olakino-a i loko o hoʻokahi kīʻaha kīʻaha kīʻaha, ʻoi aku ʻoe ma mua o 7 grams o ka fiber ma 63 calories wale nō. E hoʻokuʻu i ka berena a hoʻohana i kēia ʻōmaʻomaʻo lau puʻuwai e kāʻei i kāu burger turkey punahele-ʻo ia kahi koho haʻahaʻa haʻahaʻa, wahi a Moskovitz.

Swiss Chard

ʻOi aku ka momona o Swiss chard ma mua o nā lau ʻōmaʻomaʻo ʻē aʻe a ʻoi aku ka māmā ma mua o ka chard ʻulaʻula. Hoʻopiha ʻia me nā antioxidant a me nā huaora A, C, a me K, hoʻomaikaʻi kēia ʻōmaʻomaʻo fibrous i ka olakino iwi a me ka puʻuwai, a kūkulu i kahi ʻōnaehana pale pale ikaika. Hoʻohui ʻia i loko o kāu smoothie ʻōmaʻomaʻo punahele a ʻokiʻoki a hoʻolei me nā hua manu keʻokeʻo no ka ʻaina kakahiaka. (He aha nā manaʻo smoothie hou aʻe? E nānā i kēia 10 Super Greens e hoʻohui i nā Smoothies a me nā wai.)

ʻO Greens Mustard

Hiki ke ʻawaʻawa iki ka ʻōmaʻomaʻo sinapi maka, akā he kumu nui ia o ka fiber, nā huaora A a me C, potassium, calcium, a me ka vitamina K. No ke kaulike ʻana i ka ʻala, e puhi i nā lau lau a hui pū me hoʻokahi kīʻaha ricotta. A laila, hoʻomoʻa i ka hui ma 425 ° F no 12 mau minuke — e loaʻa ʻoe i kahi luʻu olakino a mehana i ʻoi aku ka maikaʻi ma mua o nā mea āpau āu e ʻike ai ma ka mākeke.

Romaine

ʻO nā uaki romaine maʻamau ma 8 wale nō calories i kēlā me kēia kīʻaha akā naʻe sneaks i ka nui o nā wikamina A, C, a me K, e like me kā Moskovitz. E hoʻonani i kāu #saddesksalad me kēia mau Healthy Hacks no kahi ʻaina ʻaina awakea maikaʻi aʻe.

Kāpiki

Me ka liʻiliʻi o 25 calories ma ke kīʻaha, ka nui o nā huaora, a me kahi kumu maikaʻi o nā antioxidants pale i ka maʻi kanesa, ʻōlelo ʻo Moskovitz he pono ke nānā aku i ke kāpeti. E hoʻāʻo i ka kāpena ʻōmaʻomaʻo (a ʻulaʻula paha!) A i ʻole hiki iā ʻoe ke hana i kāu sauerkraut ponoʻī.

hau hau

ʻO ka wai lettuce ka hapanui o ka wai a ʻaʻohe ona nui i ke ala o ka waiwai kūpono, wahi a Moskovitz. Eia nō naʻe, ʻaneʻane ʻaʻohe calorie ka hau hau, ʻo ia ke koho akamai i nā salakeke inā makemake ʻoe e hoʻohana i nā mea momona momona e like me ka cheddar cheese a i ʻole walnuts akā makemake ʻoe e pale i ka nui o ka calorie.

Mesclun

ʻO Mesclun, kahi hui o nā ʻōmaʻomaʻo pēpē ʻono ʻono, he haʻahaʻa ka calorie akā kiʻekiʻe i nā meaʻai, me ka hao a me ka calcium. E hoʻāʻo e kuapo iā ia no ka romaine ma ke ʻano o kahi moena o kāu salakea aʻe a hoʻolei me nā ʻōmato cherry hou a me nā hua pua pua pua no kahi ʻaina awakea maikaʻi loa.

Radicchio

ʻO kēia lau ʻawaʻawa akā ʻono kaʻono he 9 wale nō kalori i kēlā me kēia kīʻaha akā kiʻekiʻe i nā antioxidants, a me ka hao a me ka magnesium. ʻOkiʻoki e hoʻokomo i nā salakeke, a i ʻole hoʻohana i nā lau piha e hana i nā "waʻa" no ka tī a i ʻole nā ​​kukui māmā. ʻOi aku ka maikaʻi, hoʻomoʻa i nā lau āpau e mellow i ka spiciness wiwo ʻole i kahi liʻiliʻi. (E nānā i ke ʻano e ʻai ai: Radicchio.)

Kahawai wai

ʻO kēia lahilahi, peppery liʻiliʻi ʻōmaʻomaʻo kahi kumu maikaʻi o nā nitrates, hiki ke hoʻohaʻahaʻa i ke kahe o ke koko a hoʻomaikaʻi paha i ka hana pāʻani."Ua manaʻo ʻia ʻo Watercress i meaʻai nui no nā mea kupaianaha olakino āpau, e like me ke kaua ʻana i nā maʻi ʻaʻai a me nā maʻi degenerative ʻē aʻe," wahi a Moskovitz. Hiki ke hoʻokomo maʻalahi i ka ʻuala wai hou i loko o ka ʻuala tōmato a i ʻole kāu meaʻai pesto punahele - ʻoki maikaʻi wale i nā lau ma mua o ka hui ʻana.

ʻO Bok Choy

ʻOi aku ka ʻono māmā o kēia ʻano ʻokoʻa ʻAsia ma mua o kona ʻulaʻula a me nā ʻohana ʻōmaʻomaʻo. Eia kekahi, he kōkua olakino kona o nā huaora A a me C, a me ka puna a me ka hao. E ho'āʻo i kēia lau ʻōmaʻomaʻo me ka mahu a i ʻole ʻia me ka ʻaila ʻoliva a me ka soy.

Pākuʻi

ʻIke ʻia no ka ʻono, ka ʻono buttery, haʻahaʻa ka lettuce lettuce i nā calorie a me nā momona, akā ʻaʻole ka waiwai meaʻai, wahi a Moskovitz. ʻO ka lettuce momona-ʻono maikaʻi kahi kumu maikaʻi o nā antioxidant a me nā phosphorous kūkulu iwi. Ma muli o kona lau mānoanoa, puʻuwai, hana kēia ʻano lau ʻōmaʻomaʻo i kahi berena maikaʻi loa no nā wahī a me nā sanwika.

Pehea e hana ai i kāu ʻōmaʻomaʻo laufy

ʻO ke kī i ka hana ʻana i nā greens lau mai kēia papa inoa ʻono maikaʻi? E mālama pono iā lākou (aka ʻono a hoʻomākaukau iā lākou). Penei pehea.

Hoʻolua i ko lākou ʻawaʻawa

ʻO nā greens lau, e like me arugula, endive, radicchio, mizuna, watercress, a me dandelion, e hoʻohui i kahi nahu wiwo ʻole i nā pā. "ʻO ke kī e hoʻohui iā lākou me nā mea hoʻohui e like me ka ikaika a e hoʻomāmā hoʻi i ko lākou ʻawaʻawa," wahi a Joshua McFadden, ka mea ʻona a me ka mea nona ka Ava Gene's a me Cicoria ma Portland, Oregon, a me ka mea kākau o ʻEono mau kau: He ala hou me nā mea kanu. E hele i nā meaʻai i loaʻa nā memo momona, e like me ka vīnega balsamic, a i ʻole ka momona, e like me ka cheese. E hoʻāʻo i nā greens Caesar ʻawaʻawa: "ʻO ka ʻaʻahu momona, nā helehelena paʻakai, a me ka momona o ka pālua me ka nahu o nā greens," wahi a McFadden. A i ʻole "lau char i loko o ka pā me ka nui o ka saba, kahi syrup Italia, a i ʻole ka wīnega balsamic liʻiliʻi a me kahi paʻi o ka tiihi ʻoi." (E ho'āʻo e hoʻohana i kekahi o kēia mau kīʻaha momona maikaʻi.)

Pāʻani Me ke ʻano

Hoʻomoʻa i nā greens me ka piha lima o nā lau hou e hana i ke kaulike o ka palupalu a me ka paʻi. "Makemake au e hoʻomoʻa i ka kāle i loko o ka pā no 10 mau minuke a laila hoʻohui i kahi kale maka i ka hopena, e hoʻomoʻa iki i lalo, ma kahi o hoʻokahi minuke a ʻoi paha," wahi a McFadden. "Hoʻohui kēia i ka crunch a me ka hoʻopau mālamalama."

Huli i ka Heat

ʻO Kale, chard Switzerland, a me nā beet a me nā greish greens e lawa ka naʻau e lawe i kahi mea ʻala. E hoʻomoʻa koke iā lākou ma kahi wela loa me ke kālika, nā aniani, nā aila ʻoliva, a me kekahi wai wai lemona, wahi a McFadden.

ʻAi i ka iwi ʻaoʻao

Ke hoʻomākaukau nei ʻoe i nā greens chard, kale, a me beet, mai hoʻolei aku i nā kaha kikowaena mānoanoa. ʻAi maikaʻi lākou a hoʻohui i ka crunch maikaʻi. “E ʻoki i nā iwi ʻaoʻao mai nā lau, a ʻoki ʻia. Hoʻomaʻa mua iā lākou me ka aila ʻoliva, kālika, a me nā aniani e hiki ai iā lākou ke palupalu, a laila hoʻohui i nā lau, "wahi a McFadden. (Pili: Nā Pālani Kaiapuni Nui Nui Nui no ka ʻAi Makeke Makemake)

Hana i kāu hui ponoʻī

Hoʻokuʻu i nā mea i hoʻopaʻa ʻia. Ma kahi o, e lālau i nā ʻōmaʻomaʻo lau lau ʻokoʻa i ka mākeke. Hoʻohui a hoʻohālikelike i nā mea ʻono, nā ʻano, a me nā kala. No ka laʻana, hoʻohui i ka mesclun me kahi liʻiliʻi liʻiliʻi o ka pea tendrils a me kahi ʻōmaʻomaʻo ʻawaʻawa e like me radicchio. ʻO ka mea aʻe, e hoʻomoʻi i nā mea kanu, e like me ka basil, ka mint, a me ka pāhiri, a me kekahi mau lau nahele, kahi e hāʻawi ai i kāu pā i kahi ʻono ʻokoʻa a ʻono hoʻi.

Mai Overdress

ʻO nā lau ʻōmaʻomaʻo āpau āu e makemake ai he winika liʻiliʻi a me kahi ʻaila ʻaila no ka ʻono o nā lau, wahi a McFadden. E kau i nā ʻōmaʻomaʻo i loko o kahi kīʻaha nui me ka nui o ka lumi e hoʻolei iā lākou. Holo mālie i loko o kekahi vīnega a wai wai lemona paha me ka lima hoʻokahi (makemake ʻo McFadden i nā vineka Katz), a hoʻolei i nā greens me ka lima ʻē aʻe. Mai pulu iā lākou. E nahu i kahi lau — pono ke ʻono a me ka acidic ke ʻono. ʻO ka wā me ka paʻakai a me ka pepa. ʻOno hou. Hoʻopulu me ka ʻaila ʻoliva wahine maikaʻi maikaʻi, a hoʻolei i ka lole māmā. (Inā e nalo ana ʻoe i kāu ʻūhā o ka hānai holoholona, ​​​​e hoʻāʻo i kekahi o kēia mau lole olakino.)

Nānā no