Let the battle royal begin. Thank you to Lean it up Fitness for this post on your website, I thought it was very true and well written!
Food Faceoffs — Kale vs. Spinach vs. Arugula vs. Romaine vs. Iceberg
MAKE THE UPGRADE. When you put each lettuce type side-by-side there’s no contest — kale and spinach reign supreme, while iceberg safely assumes worst place. And it’s not just a trivial little boost, the difference is absolutely stunning.
Like, copious orders of magnitude. A few things happen when you swap out iceberg lettuce for kale:
- Vitamin A jumps a whopping 3000%, a nutrient critical for healthy skin & teeth.
- Vitamin Cskyrockets by almost 4000%, a powerful antioxidant.
- Vitamin Kspikes 3300%, a nutrient critical for blood clotting
- Calciumincreases by 600%, a mineral that supports bone health and muscular function.
- Iron more than quadruples; and if you go the spinach route, it increases by more than 10-fold. Up to 80% of people are estimated to be iron deficient, many of whom have anemia. Eating more spinach, kale, or arugula is an easy way to ameliorate deficiencies, especially given that vitamin C boosts iron absorption.
- Potassium bumps up 225%, and 300% for spinach. Potassium is an electrolyte that helps with nerve function.
Bottom line: drop iceberg and romaine from your culinary vernacular and go big with kale or spinach.
They’re unadulterated nutritional powerhouses and a green opportunity to beef up your nutrient intake — without any pain or sacrifice whatsoever.
And don’t just stop at the salad bar. Toss spinach into your smoothies. Throw a little arugula into your omelettes. Whip up a few crispy lemon pepper kale chips.
You might think this whole thing is absurd. He’s ranting about lettuce. But look at the bottom line, there’s no argument.
Anyways, here is what you wanted…because of the article, I wanted to make a spinach casserole.
Ingredients
- 6 eggs, beaten
- 3/4 cup onion, chopped
- 1/4 cup all-purpose flour
- 1 (10 ounce) package frozen chopped spinach, thawed and drained
- 1 (16 ounce) package small curd cottage cheese
- 1 (16 ounce) package shredded Cheddar cheese
- 1/2 cup butter, melted
- salt and pepper to taste
Directions
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Prep 15 m
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Cook 45 m
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Ready In – 1 h
- Preheat an oven to 350 degrees F (175 degrees C). Prepare a 9 x 13 inch baking dish with cooking spray.
- Beat the eggs in a mixing bowl with the onion and flour until the flour is no longer lumpy. Stir in the spinach, cottage cheese, Cheddar cheese, butter, salt, and pepper until evenly combined; pour into the prepared dish.
- Bake in the preheated oven until the casserole is bubbly and the top is golden brown, about 45 minutes.
