3 Dark Leafy Greens You’re Not Eating… Yet

By / Food / November 7th, 2019 / 4
Dark leafy greens - Bok Choy

How many dark green leafy vegetables can you name off the top of your head? You can probably rattle off the common ones such as spinach, lettuce and kale. However, there are plenty of other equally healthy options that you can include when cooking.

Adding these three nutrient-dense vegetables to your recipes can help you expand your culinary repertoire while fueling your body with essential vitamins and minerals.

Bok Choy

People in China and Eastern Asia have cultivated bok choy for hundreds of years. However, it’s becoming more common in North American cuisine as well. You can likely find bok choy and baby bok choy in the Asian section of your local grocery store.

A cup of this antioxidant-rich vegetable contains only 20 calories, but it packs 64 percent of your Daily Value (DV) of vitamin K, 59 percent of your vitamin C and 40 percent of your vitamin A. It also contains more than 10 percent of your daily folate, calcium, vitamin B6, potassium, iron and manganese.

To maximize bok choy’s flavour, try lightly steaming it or adding it to a stir fry or soup. Here’s an easy stir fry recipe to get you started.

Dark leafy greens - Dandelion greens

Dandelion Greens

When you think of dandelions, you probably think of the pesky weeds that grow on your lawn. However, it’s time to stop viewing this plant as a pest and start seeing it as a nutrition powerhouse.

One cup of dandelion greens contains 112 percent of your DV of vitamin A, 10 percent of your calcium, 32 percent your vitamin C and an outstanding 535 percent of your vitamin K.

If you have an all-natural lawn that isn’t chemically treated, you can even harvest the dandelions growing on your property. This sautéed dandelion with egg recipe is a great way to get started with this plant.

Dark leafy greens - Mustard leaves.

Mustard Greens

You’re probably already familiar with the spicy kick Dijon mustard can add to your recipes. Did you know you can also add mustard greens to your salad to give it a peppery and bitter taste.

One cup of mustard greens contains a spectacular 922 percent of your DV of vitamin K, 96 percent of your vitamin A and 47 percent of your vitamin C. It also contains more than 10 percent your daily manganese, calcium and vitamin E.

Want to include more mustard into your diet? Get started with this simple salad with apple cider and Dijon dressing.


Daniel Yetman is a freelance writer who left the shores of Nova Scotia to pursue his MFA in Writing at the University of Saskatchewan. When he’s not binging on dark chocolate and kimchi, he’s jetting around the world to try the local cuisine.

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