Vegetable of the month: Leafy greens

Dark green leafy vegetables in colander

A salad is a great way to meet your daily vegetable requirement — just toss a few of your favorite veggies together with lettuce or other greens. Most grocery stores sell a variety of salad greens (separate or mixed), prewashed and bagged for convenience. Arugula and watercress are peppery, dandelion and escarole are bitter, mâche and iceberg are sweet, and a green called tatsoi has a mustard flavor. Baby spinach is another popular option.

The USDA recommends two to three cups of vegetables per day for adults. But because greens aren’t very dense, it actually takes about two cups of raw greens to make the nutritional equivalent of a one-cup serving of vegetables.

That’s also true for sturdier leafy greens such as kale, chard, collards, and bok choy. But cooking reduces their volume by at least half. When tallying up your servings, count one cup of cooked greens as one serving.

Nutritional info: Leafy greens are rich in a combination of vitamins A, C, and K; several B vitamins; and potassium. They also contain fiber and are low in calories. As a general rule, the darker the green, the more nutrients it contains.

Easy recipe: Heat a tablespoon of olive oil in a large pan. Add one clove of minced garlic and a large bunch of coarsely chopped kale, spinach, chard, or other greens. Stir-fry until tender.

Dark green leafy vegetables in colander

Bible verses for today’s meditation and inspiration: Matthew E. McLaren

Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus. 1 Thessalonians 5:16-18 NIV

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6-7 NIV

This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us. 1 John 5:14 NIV

Devote yourselves to prayer, being watchful and thankful. Colossians 4:2 NIV

Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours. Mark 11:24 NIV

Then you will call on me and come and pray to me, and I will listen to you. Jeremiah 29:12 NIV

Be joyful in hope, patient in affliction, faithful in prayer. Romans 12:12 NIV

And when you pray, do not keep on babbling like pagans, for they think they will be heard because of their many words. Matthew 6:7 NIV

The Lord is near to all who call on him, to all who call on him in truth. Psalm 145:18 NIV

‘Call to me and I will answer you and tell you great and unsearchable things you do not know.’ Jeremiah 33:3 NIV

“For where two or three gather in my name, there am I with them.” Matthew 18:20 NIV

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