A dietitian at Washington University in St. Louis offers advice on finding new sources of the nutrients offered by spinach for those who are avoiding the leaf vegetable because they are still concerned about its safety. And for good reason: Spinach offers half your daily requirement for vitamin A, … Immune system may be at fault. Add garlic, celery, and red-pepper flakes; saute until celery is softened and golden, about 5 minutes. “Dried red and black beans as well as lentils are also good options for iron. Sometimes, it’s difficult to source bok choy, however it’s easy to find the perfect bok choy substitute. 5. Store in an airtight plastic bag in the fridge. According to World's Healthiest Foods website, research is inconsistent on the nutritional content of baby spinach versus mature spinach. A close counterpart to kale, spinach is probably one of the most commonly used greens around. Because of this, you'll taste the romaine as much as you would taste the spinach. Beet greens, borage, spinach, any oriental greens, arugula, romaine lettuce and any other kind of lettuces you may have. What does science tell us about Adam and Eve? It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting Spinach also contains more fiber and minerals including magnesium, phosphorus and potassium than any of the four lettuce types. Be sure to wash and drain lamb’s lettuce thoroughly before using as, like spinach, it can be quite grainy and gritty. One Green or Many. Kang kong, or water spinach, will grow happily in a well watered pot, or small water feature. Bok choy is an ingredient you’d typically find predominantly in Asian cuisines. Potassium – Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Select lettuce that has rich color and crisp, fresh-looking leaves. “It’s understandable why people might be leery of eating spinach right now,” says Diekman, “but hopefully they will substitute other greens in their salads and not just stop eating salads. “Spinach supplies a variety of vitamins and minerals and the most significant are vitamin A, folate, vitamin K, potassium and iron,” Diekman says. “Many greens can replace spinach in salads or as garnish on plates, but few provide the iron or folate of spinach,” says Diekman, who also is president-elect of the American Dietetic Association and a former national media spokesperson for the association. It is a delicate looking plant that likes to grow in damp places. “Replacing the vitamin A and K, along with the potassium, is easy, however, if you include plenty of fruits and other vegetables in your eating plan. Rest assured, your dish will still be delicious. When it comes to color, rainbow chard is king. Baby Spinach. It has a crisp texture and mild flavor. Frisées are crisp and bitter greens that are often used in salads and side dishes. There is two and a half times more potassium in spinach than lettuce. However, baby spinach and lettuce are two distinct types of plants and thus have differences in areas such as taste, texture and nutritional makeup. During thewinter, about20% of the lettuce crop was destroyed by flooding. Chinensis) – Alternatively spelled as pak choi, pok choy, pe tsai, pechay, Chinese white cabbage, white celery mustard, is a species of cabbage that is commonly used in Chinese dishes.Bok choy has the following physical characteristics: Wide, smooth, and flat blade-shaped leaves on one end, while the other is round and bulbous, similar to celery. According to Texas A&M Extension's website, spinach has twice as much potassium, protein, calcium, iron, niacin and vitamins A, C, B, C and B-12 as any other leaf vegetable. Some varieties include romaine or red leaf lettuces, which are similar to the taste and texture of raw spinach. Mature spinach is harvested at 40 to 65 days post-planting. “If consumers are uncomfortable using fresh right now, they should definitely make the shift to frozen or canned to keep the nutrients in their diets.”, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Pinterest (Opens in new window), Itching for no reason? Collard Greens have a spinach-like flavor and are rich in vitamin A and calcium. Organic does not ensure anything except that the produce is grown with organic pesticides and fertilizers, so people should not think of organic as ‘safer’ when it comes to foodborne illness.”. Some lettuce types and all baby spinach are leaf vegetables. bok choy substitute. 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