Ten top nutritious produce

Today, I am off to a farmers market I do not usually go to. I am going to the Ballard Farmer's Market! On my list is not the usual Kale, I'm buying Romaine!

Bok Choy a member of the Chinese cabbage family, rated second in the "Top Ten Nutritious Produce". A delicious recipe for  Grilled Bok Choy with Miso butter!

We all know that Americans should be eating more fruits and vegetables. But there’s a big difference between eating a handful of carrots or a tangerine, and munching on some leafy greens. The CDC (Center for Disease Control) recently ranked 47 of America’s most common fruits and vegetables, and 41 out of 47 tested were determined to be “powerhouse” sources of nutrition. Each of the fruits and vegetables were analyzed on a scale that measures the amount of fiber, protein, potassium, and vitamins. But Mason jar, Mason jar on the wall, who is the fairest (and most nutritious) vegetable of them all? As it turns out, the answer is, “all of the vegetables that are green and leafy"!!!

Item	Nutrient Density Score
Watercress	100.00
Chinese cabbage	91.99
Chard	89.27
Beet green	87.08
Spinach	86.43
Chicory	73.36
Leaf lettuce	70.73
Parsley	65.59
Romaine lettuce	63.48
Collard green	62.49
Turnip green	62.12
Mustard green	61.39
Endive	60.44
Chive	54.80
Kale	49.07
Dandelion green	46.34
Red pepper	41.26
Arugula	37.65
Broccoli	34.89
Pumpkin	33.82
Brussels sprout	32.23
Scallion	27.35
Kohlrabi	25.92
Cauliflower	25.13
Cabbage	24.51
Carrot	22.60
Tomato	20.37
Lemon	18.72
Iceberg lettuce	18.28
Strawberry	17.59
Radish	16.91
Winter squash (all varieties)	13.89
Orange	12.91
Lime	12.23
Grapefruit (pink and red)	11.64
Rutabaga	11.58
Turnip	11.43
Blackberry	11.39
Leek	10.69
Sweet potato	10.51
Grapefruit (white)	10.47

Are you as shocked as I was? This means that yes, it’s healthier for you to eat a romaine salad than a kale salad. The only fruits/vegetables that did not receive a powerhouse ranking were raspberry, tangerine, cranberry, garlic, onion, and blueberry. So, go have yourself a Caesar salad or a wedge salad!!