Today’s NutriBullet

I now have two Magic Bullet machines for making smoothies and/or mixed vegetable and fruit drinks.  One I bought at a WalMart for about $50, and the other, which is  much more elaborate with 4 cups and lids, strainer caps and 3 mixing units for $10 at a yard sale up the street in Lakeside.  I should be all set for replacing patio Donuts with delicious health drinks.

Today’s (breakfast and lunch) is carrot juice, baby spinach, banana, frozen pineapple, and melon.  It’s sort of a pale moss green—if I’d added strawberries or blue berries, it would be dog poop brown. We’ve tried the drinks using kale, but the spinach works better with our digestive systems. These drinks are not juices—contain all the fiber (except for the carrots). I don’t usually think of bananas as having a strong flavor, but when mixed with other fruits, you can always taste it.

Spinach slightly edges out kale, according to a source I quoted in 2015. But both are good. https://health.usnews.com/health-news/blogs/eat-run/2012/11/08/mango-or-papaya-spinach-or-kale-food-face-offs  I also blogged about this in June. https://collectingmythoughts.blogspot.com/2018/06/stems-leaves-and-stalks-in-vegetable.html

One cup of spinach meets 36 percent of the recommended daily iron value, whereas kale supplies 6 percent. As for other nutrition facts: one cup spinach has 41 calories, 4.3 grams of fiber, 5.3 grams of protein, 244.8 grams of calcium, and 838.8 milligrams of potassium. The same quantity of kale has 36 calories, 2.6 grams of fiber, 2.5 grams of protein, 93.6 grams of calcium, and 296.4 milligrams of potassium. Besides being an excellent source of potassium and calcium, spinach is a nutritional powerhouse delivering vitamins K, A, C, E, and B2. Kale is also a nutrition winner, packing vitamins K, A, C.

What’s so great about kale?

https://www.eatthis.com/10-superfoods-healthier-than-kale/

https://skipthepie.org/vegetables-and-vegetable-products/kale-raw/compared-to/chard-swiss-raw/

Spinach--Nutrition Score: 86.43
According to the United States Department of Agriculture, a 180 gram serving of boiled spinach provides 6.43 mg of iron, the muscle mineral—that’s more than a 6 oz hamburger patty!

Chard--Nutrition Score: 89.27
Recent research has shown that these powerhouse leaves contain at least 13 different polyphenol antioxidants, including anthocyanins–anti-inflammatory compounds that could offer protection from type 2 diabetes.

Beet greens--Nutrition Score: 87.08
A scant cup of the bitter green serves up nearly 5 grams of fiber—that’s more than you’ll find in a bowl of Quaker oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed.

Watercress--Nutrition Score: 100
The top dog, the unrivaled champion, the chairman of the cutting board, watercress may also be the closest thing yet to a true anti-aging food. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful.  Richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer.

Spinach or Kale

Kale is trendy; it’s the darling of the nutrition bloggers, and today I had both spinach and kale.  Which is better for us?

“Should Popeye have been eating kale over spinach or was he making the right choice? Because he was consuming spinach for iron, he was correct. One cup of spinach meets 36 percent of the recommended daily iron value, whereas kale supplies 6 percent. As for other nutrition facts: one cup spinach has 41 calories, 4.3 grams of fiber, 5.3 grams of protein, 244.8 grams of calcium, and 838.8 milligrams of potassium. The same quantity of kale has 36 calories, 2.6 grams of fiber, 2.5 grams of protein, 93.6 grams of calcium, and 296.4 milligrams of potassium. Besides being an excellent source of potassium and calcium, spinach is a nutritional powerhouse delivering vitamins K, A, C, E, and B2. Kale is also a nutrition winner, packing vitamins K, A, C. As a child, I hated spinach (even though I adored Popeye), but now I love it. I want to love kale too, but my taste buds won't oblige.

Bottom line: Nutritionally, spinach slightly edges kale, but you can't go wrong choosing either. Both are great sautéed, steamed, or added to soups and salads.”

http://health.usnews.com/health-news/blogs/eat-run/2012/11/08/mango-or-papaya-spinach-or-kale-food-face-offs

WHFoods: 5-Minute Kale

I can't imagine why you'd need a recipe for steamed kale, but here it is. I just put a little olive oil in a skillet, chop up some onions, and peppers red or yellow if I have them, and drop in washed and chopped or torn kale.

WHFoods: 5-Minute Kale

Kale is increasingly gaining notoriety as a superfood — and for good reason. It's packed with pro-vitamin A & C, is also rich in potassium, calcium, and phytonutrients, and is bursting with antioxidant properties . . . A one cup serving of cooked kale contains a whopping 192% of the daily value (DV) for provitamin A, 89% DV for vitamin C and 27% DV for manganese — and all of this for only 34 calories!