Every day for the past few weeks, I’ve enjoyed a salad at lunch or dinner. When made well, (i.e. not loaded with cheese, eggs, bacon etc.), a salad is a wonderful high volume, low calorie, high nutrition entree or side. In general, darker greens are higher in antioxidants and other nutrients. So, on the hunt for a dark green mix, I found this product at Whole Foods. The SUPER on the label caught my eye and since Organic girl calls it their most nutritious salad, I decided to give it a try.
This stuff is fantastic. Flavor wise, it is a lovely combination of the mild and delicate taste of the swiss chard, the peppery punch of arugula, the light earthiness of spinach and mild mustard flavor of the tat soi. Plus check out these nutritionals:
- Spinach has a high nutritional value as a rich source of antioxidants, Vitamin C, Folate, and Calcium. 1 cup of raw spinach, (about 30 grams), provides 30% of the Recommended Daily Value, (RDV), of Dietary Fiber, 56% RDV of Vitamin A and 181% of Vitamin K.
- Arugula has been called a rock star among salad greens. It is a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper. It is also high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese. Get it Arugula!
- Swiss Chard is high in minerals, Dietary Fiber and Protein. A 175 g serving (about 1 cup) contains 53% RDV of Vitamin C, 214% RDV of Vitamin A and a whoppin 716% of the RDV of Vitamin K.
- Tat Soi. I’d never heard of it. Have you? Come to find out, it is common in Asian cuisine and is also called Spinach Mustard. Anyway, Tat Soi is a good source of Potassium, Protein, Dietary Fiber, Calcium and Iron. It also has contains 297% RDV Vitamin A, 325% RDV Vitamin C and 843% RDV Vitamin K.
I had fun with it. Here are a few of my two thumbs up preparations:
The plastic clam shell packaging keeps the mix fresh and protects the delicate leaves from bruising. It was very reasonably priced at $3.99 for a 5 oz container.
Supergreens! has kicked spring mix out my frig. It will be a staple in our household going forward.
Reference: USDA National Nutrient Database for Standard Reference
Will be picking some of this up! You are awesome!
Thanks Fluffy Girl Turned RUNner – luv your tag name! Let me know how you like the mix and please share your good salad recipes.