Phau Ntawv Qhia Tag Nrho rau Nplooj Ntsuab (Ntxiv rau Spinach thiab Kale)

Zoo Siab

• Dandelion
• Beet Zaub
• Turnip zaub ntsuab
• Arugula
• Collards
• Suav Chard
• Mustard Zaub
• Romaine
• Zaub qhwv
• Iceberg
• Mesclun
• Radicchio
• Dej qab zib
• Bok Chaw
• Butterhead
• Yuav Ua Li Cas Kom Koj Nplooj Nplooj Zaub Ntsuab
• Ua Tsaug Rau Lawv Txoj Kev Nyuaj Siab
• Ua Si Nrog Texture
• Tig lub Kub
• Noj cov Ribs
• Ua Koj Tus Kheej Mix
• Tsis txhob overdress
• Tshuaj xyuas rau

Tseeb, ib lub tais ntawm kale thiab spinach tuaj yeem muab cov vitamins thiab cov khoom noj muaj txiaj ntsig zoo, tab sis lub vaj muaj ntau lwm cov nplooj ntsuab tsuas yog tos koj los sim lawv. Los ntawm ntsim arugula thiab earthy dandelion mus rau cov kev xaiv nplua nuj zoo meej rau roasting xws li collards thiab Swiss chard, muaj ntau ntau txoj kev xaiv rau pov rau hauv koj cov zaub xam lav tom ntej, pasta tais, lossis veggie tais. (FTR, muaj ntau pawg sib txawv hom ntawm kale, thiab.)

Tshawb xyuas cov npe ntawm cov nplooj ntsuab (tshem tawm spinach thiab kale) hauv qab no, ntxiv rau yuav ua li cas siv lawv rau qhov siab tshaj plaws thiab cov txiaj ntsig kev noj qab haus huv.

Dandelion

Yog lawm, yog lawm, koj tuaj yeem noj cov zaub ntsuab los ntawm cov nroj no zoo nkauj, thiab lawv tau ntim nrog cov txiaj ntsig kev noj qab haus huv rau khau raj. "Dandelion yog ib qho chaw nplua nuj ntawm fiber ntau thiab vitamin A, C, K, thiab B," hais tias New York-based dietitian Lisa Moskovitz. Cov zaub ntsuab hauv ntiaj teb no qab heev tshwj xeeb hauv cov kua zaub qab thiab cov zaub xam lav poob. (Kawm paub ntau ntxiv txog vim li cas Dandelions (hauv paus, Nplooj, thiab Txhua Yam) Tsim Nyog Qhov Tseeb Superfood.)

Beet Zaub

Moskovitz hais tias "Txawm hais tias tsis qab zib li lub noob zaub, beet zaub tseem muaj cov khoom noj muaj txiaj ntsig nrog rau vitamin C, vitamin A, thiab txog li 4 grams ntawm plab-filling ib khob," hais Moskovitz. Sautée beet zaub zoo li koj xav tau spinach los yog kale, nrog me ntsis qej tshiab thiab txiv roj roj. Lossis sim ib qho ntawm 10 Unbeetable Beet Greens Recipes .

Turnip zaub ntsuab

Zoo li beets, turnips zoo rau ntau dua lawv cov hauv paus hniav. Lawv cov zaub ntsuab tau ntim nrog cov vitamin A thiab calcium, thiab ib lub khob siav ntawm cov zaub ntsuab muaj tsuas yog 29 calories. Lawv zoo heev li ci "chips"-pov nrog me ntsis txiv roj roj thiab ntsev thiab ci ntawm 375 ° F rau plaub txog tsib feeb.

Arugula

Tsis muaj dab tsi tshiab dua li ntxiv lub teeb, me ntsis iab arugula rau ib daim ntawv qhia. Moskovitz hais tias "Lub Mediterranean ntsuab no muaj ntau cov as-ham zoo ib yam li lwm cov nplooj ntoo, nrog rau cov vitamin A, C, thiab K," hais tias Moskovitz. Arugula qhov tsw tsw txawv yooj yim ua rau muaj zaub mov noj. Sim cov nplooj ntsuab nrog sauteed cws thiab txiv lws suav. Nws tseem ua tau zoo heev pizza topping. (Hloov tus me nyuam: Sim cov 10 Noj Qab Haus Huv Pizzas Ua Hauv Tsev.)

Collards

Cov khoom qab zib qab qab no yog cov khoom muaj txiaj ntsig zoo nrog cov vitamins A, C, thiab K-txhua yam tseem ceeb rau kev ua kom koj lub plawv muaj kev noj qab haus huv-thiab hauv ib lub khob uas tau siav ua ke, koj tau qhab nia ntau dua 7 grams fiber ntau tsuas yog 63 calories. Tshem lub khob cij thiab siv cov nplooj ntsuab ntsuab no los qhwv koj cov qaib ntxhw burger-nws yog ib qho kev xaiv qis-carb, hais tias Moskovitz.

Suav Chard

Swiss chard yog juicier dua li lwm cov nplooj ntsuab thiab me dua li cov paj liab. Sau nrog cov tshuaj antioxidants thiab cov vitamins A, C, thiab K, cov fibers ntsuab no txhim kho cov pob txha thiab lub plawv noj qab haus huv, thiab tsim kom muaj zog tiv thaiv kab mob. Muab nws tso rau hauv koj nyiam ntsuab smoothie los yog chop thiab pov nrog qe dawb rau noj tshais scramble. (Dab tsi ntxiv cov tswv yim smoothie? Txheeb xyuas cov 10 Super Greens ntxiv rau Smoothies thiab Juices.)

Mustard Zaub

Cov zaub ntsuab nyoos tuaj yeem ua rau me ntsis iab, tab sis yog qhov muaj txiaj ntsig zoo ntawm cov fiber, cov vitamins A thiab C, potassium, calcium, thiab vitamin K. Txhawm rau kom sib npaug tawm qhov spiciness, tso cov nplooj zaub ntsuab thiab sib xyaw nrog ib khob ntawm ricotta. Tom qab ntawd, ci qhov sib tov ntawm 425 ° F rau 12 feeb - koj yuav muaj kev noj qab haus huv, sov so uas zoo dua li txhua yam koj yuav pom hauv khw.

Romaine

Classic romaine moos tsuas yog 8 calories rau ib lub khob tab sis tseem zais hauv qhov zoo ntawm cov vitamins A, C, thiab K, raws li Moskovitz. Spice up your #saddesksalad nrog cov Healthy Hacks rau noj su zoo dua.

Zaub qhwv

Nrog tsawg dua 25 calories rau ib khob, muaj ntau cov vitamins, thiab muaj txiaj ntsig zoo ntawm kev tiv thaiv kab mob qog noj ntshav tiv thaiv kab mob, Moskovitz hais tias zaub qhwv tsim nyog lwm qhov. Sim steaming ntsuab (los yog liab!) cabbage los yog koj tuaj yeem ua rau koj tus kheej sauerkraut.

Iceberg

Iceberg lettuce feem ntau yog dej thiab tsis muaj ntau yam khoom noj khoom haus, hais tias Moskovitz. Tseem, dej khov yuav luag tsis muaj calories, uas ua rau nws xaiv ntse hauv cov zaub xam lav yog tias koj xav siv cov rog ntau ntxiv xws li cheddar cheese lossis walnuts tab sis xav tiv thaiv cov calories ntau dhau.

Mesclun

Mesclun, ib qho kev sib xyaw ntawm cov me nyuam mos zaub ntsuab, muaj calories tsawg tab sis muaj cov as-ham, suav nrog hlau thiab calcium. Sim pauv nws rau romaine raws li lub txaj ntawm koj cov zaub xam lav tom ntej thiab pov nrog cov txiv lws suav tshiab thiab cov noob paj noob hlis rau qhov tshwj xeeb txaus siab noj su.

Radicchio

Qhov iab no tab sis cov nplooj liab muaj tsuas yog 9 calories rau ib khob tab sis muaj cov tshuaj tiv thaiv kab mob siab, nrog rau hlau thiab magnesium. Txiav kom muab tso rau hauv cov zaub xam lav, lossis siv tag nrho cov nplooj los tsim "nkoj" rau cheese lossis lub teeb dips. Txawm zoo dua, grill tag nrho cov nplooj kom mellow tawm lub bold spiciness me ntsis. (Saib Yuav Ua Li Cas Noj: Radicchio.)

Dej qab zib

Qhov me me, kua txob me me ntsuab yog qhov muaj txiaj ntsig zoo ntawm nitrates, uas tuaj yeem txo cov ntshav siab thiab tej zaum txawm tias txhim kho kev ua kis las.Moskovitz hais tias "Watercress tau suav tias yog cov zaub mov zoo tshaj plaws rau txhua qhov kev noj qab haus huv, suav nrog kev tawm tsam qog noj ntshav thiab lwm yam kab mob sib kis," Moskovitz hais. Fresh-flavored watercress tuaj yeem yooj yim snuck rau hauv cov kua ntses los yog koj nyiam pesto daim ntawv qhia-tsuas yog finely chop nplooj ua ntej sib tov.

Bok Chaw

Cov neeg Esxias ntau yam ntawm cov zaub qhwv yog qhov sib dua li nws cov txheeb ze liab lossis ntsuab. Ntxiv rau, nws muaj kev noj qab haus huv pab ntawm cov vitamins A thiab C, ntxiv rau calcium thiab hlau. Sim no nplooj ntsuab nrog steamed los yog do-kib nrog me ntsis ntawm txiv roj roj thiab soy.

Butterhead

Paub txog nws txoj kev sib tw, buttery saj, butterhead lettuce muaj calories thiab rog tsawg, tab sis tsis muaj txiaj ntsig zoo, Moskovitz hais. Sweet-tasting butterhead lettuce yog qhov zoo ntawm antioxidants thiab pob txha tsim phosphorous. Vim tias nws cov tuab tuab, cov nplooj zoo nkauj, cov nplooj ntsuab no ua ntau yam los hloov cov qhob cij rau qhwv thiab qhaub cij.

Yuav Ua Li Cas Kom Koj Nplooj Nplooj Zaub Ntsuab

Tus yuam sij ua ib qho ntawm cov nplooj ntsuab ntawm cov npe no saj zoo? Kho lawv (aka tsw thiab npaj lawv) txoj cai. Nov yog li cas.

Ua Tsaug Rau Lawv Txoj Kev Nyuaj Siab

Assertive nplooj ntsuab, zoo li arugula, endive, radicchio, mizuna, watercress, thiab dandelion, ntxiv ib tug bold tom rau tais diav. Joshua McFadden, tus kws ua zaub mov thiab tus tswv ntawm Ava Gene's thiab Cicoria hauv Portland, Oregon hais tias "Lub ntsiab lus tseem ceeb yog ua ke nrog cov khoom xyaw uas muaj zog thiab ua rau lawv iab," Six Seasons: Ib Txoj Kev Tshiab Nrog Zaub. Mus rau cov khoom noj uas muaj cov ntawv qab zib, xws li balsamic vinegar, lossis creaminess, xws li cheese. Sim ua cov zaub xam lav ntsuab-Caesar: "Cov nplua nuj hnav khaub ncaws, qab ntsev anchovies, thiab rog ntawm cov cheese ua ke ua ke nrog cov zaub ntsuab," McFadden hais. Los yog "char nplooj hauv lub lauj kaub nrog ntau saba, Italian phoov, lossis txo balsamic vinegar thiab grating ntawm ntse cheese." ( Sim siv ib qho ntawm cov khoom noj khoom haus no-ua tau raws li cov cheeses qab.)

Ua Si Nrog Texture

Pair ua zaub ntsuab nrog ib txhais tes ntawm cov nplooj tshiab los tsim qhov sib npaug ntawm muag muag thiab snap. McFadden hais tias "Kuv nyiam ua zaub qhwv hauv lub lauj kaub rau 10 feeb thiab tom qab ntawd ntxiv qee cov kua txob nyoos thaum kawg, cia nws ua noj me ntsis, txog ib feeb lossis li ntawd," McFadden hais. "Qhov no ntxiv crunch thiab ci tiav."

Tig lub Kub

Kale, Swiss chard, thiab beet thiab radish zaub yog hearty txaus los noj qee cov txuj lom. Sauté lawv sai dua cua sov nrog qej, tsawb, roj txiv roj, thiab qee cov kua txiv qaub, hais tias McFadden.

Noj cov Ribs

Thaum koj tab tom npaj chard, kale, thiab beet zaub ntsuab, tsis txhob muab pov tseg cov tuab hauv nruab nrab strips. Lawv ua tau zoo kawg nkaus thiab ntxiv cov crunch zoo. “Txiav cov tav tawm ntawm nplooj, thiab txiav lawv. Ua noj ua ntej nrog cov txiv ntseej roj, qej, thiab chiles kom lawv tuaj yeem muag tau, tom qab ntawd ntxiv cov nplooj, "McFadden hais. (Related: Giant Dinner-Worthy Salads rau noj txaus siab Macro)

Ua Koj Tus Kheej Mix

Hla cov khoom ntim. Xwb, tuav tes ntawm cov nplooj ntsuab sib txawv ntawm lub khw. Sib tov thiab phim cov xim, cov xim, thiab xim. Piv txwv li, muab mesclun nrog ib txhais tes me me ntawm pea tendrils thiab iab ntsuab zoo li radicchio. Tom ntej no, ntxiv cov tshuaj ntsuab, xws li zaub basil, mint, thiab zaub txhwb qaib, nrog rau qee cov nplooj celery, uas yuav ua rau koj cov zaub mov txawv tshiab, ntse tsw.

Tsis txhob overdress

Txhua yam koj cov zaub ntsuab xav tau yog kua txiv hmab txiv ntoo me me thiab dej nag rau cov nplooj kom saj tuaj tiag, los ntawm McFadden. Muab cov zaub ntsuab tso rau hauv ib lub tais loj uas muaj chav txaus los pov lawv. Maj mam los nag hauv qee cov kua txiv hmab txiv ntoo lossis kua txiv qaub nrog ib txhais tes (McFadden hlub Katz cov txiv hmab txiv ntoo), thiab pov cov zaub ntsuab nrog rau lwm qhov. Tsis txhob drench lawv. Zaub rau hauv nplooj - nws yuav tsum saj tshiab thiab acidic. Lub caij nrog ntsev thiab kua txob. Saj dua. Drizzle nrog zoo-zoo ntxiv-virgin txiv roj roj, thiab toss rau lub tsho me me. (Yog tias koj tseem tsis tau hnov ​​koj lub caij los nag, sim ib qho ntawm cov hnav khaub ncaws noj qab nyob zoo.)

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