Move Over Romaine...

It's time to spruce up your salad! These up-and-coming greens give you great health benefits—and flavor, too!  I never even heard of some of these, but when I did read the fine print on the pound of baby spring mix organic greens that I get from Costco every week, all but one were in the mix!  (red romaine,  tango, arugula, red leaf, green romaine, lolla rosa, mizuna, tatsoi, green chard, red chard, red mustard, red oak,green oak, frisee, radicchio, green leaf, swiss chard, baby spinach, mache and beet tops)

Mizuna - One of the mildest mustard greens, mizuna—often found in mesclun mixes—is high in immune-boosting vitamin C, folate, and iron. It also contains powerful glucosinolates—antioxidants linked to decreased cancer risk and mizuna brings an exotic, slightly spicy flavor to the table.

Mache - All the way from France to introduced its mild, nutty flavor to American restaurant patrons. A one-cup serving delivers 80 percent of your daily requirement of folate, which helps prevent certain birth defects and keeps your heart healthy. It also packs 2 grams of filling fiber, 4 milligrams of iron (needed for forming red blood cells), and more than 250 milligrams of heart-healthy omega-3 fatty acids. 

Watercress - In addition to delivering high doses of vitamins A, K (needed for normal blood clotting), and C, watercress contains isothiocyanates—compounds that boost your body’s natural detoxifying abilities. It may also lower your breast cancer risk and strengthen your bones (one cup has 4 milligrams of calcium).

Dandelion Greens - Traditionally used by Native Americans for medicinal purposes, these greens keep the gastrointestinal tract running smoothly by promoting the growth of bacteria that aid with digestion; they also act as a mild laxative to relieve bloating and constipation.  One cup provides more than 100 percent of your daily dose of vitamin A—crucial for keeping your eyesight strong—and a whopping 103 milligrams of calcium.

Purslane - It may be considered a pesky weed by many farmers, but this superfood’s a worthy addition to any salad bowl. It is lemony, succulent, and crisp—and packs up to 400 milligrams of omega-3 fatty acids per serving. Purslane is also a great source of vitamins A and C, and it contains up to 15 times more of the cancer-fighting antioxidant melatonin than many other fruits and vegetables.  (this is the one I am now on the search for)