Green smoothie report (finalised work) pdf

By Ka In Katy Lau

Griffith University MSc Nutrition & Dietetics

Public Health Placement Project

Nutrition Tips

Green smoothies are becoming increasingly popular with many people consuming them every day or

several times a week as part of a healthy lifestyle. These popular drinks are generally made by blending raw

dark green leafy vegetables with herbs and fruits to give an amazing fresh taste. Leafy green vegetables are

the fantastic source of vitamins, minerals and antioxidants that are essential for good health. Additionally,

they can be a good source of fibre which assists bowel regularity, lowers cholesterol levels and assists in

maintaining a healthy weight.

This brochure looks at the nutritional properties of several raw leaves available in GC Permaculture:

Malabar Spinach, Scotch Kale, Sweet Potato Leaves, Amaranth, Moringa and Kang Kong.

It is recommended that green smoothies can be used as a way of increasing fruit and vegetable intake and

should be consumed as part of a healthy balanced diet. According to the new released 2013 Australian

Dietary Guidelines (see picture below), balance is the most important part of good nutrition. In order to

achieve and maintain a healthy weight, we are advised to consume a wide variety of nutritious foods from

the Five Food Groups everyday; drink plenty of water; limit intake of foods containing saturated fat, added

salt, added sugars and alcohol; and also be physically active.

It is important to note that green leafy

vegetables do not contain any Vitamin

B12 and Vitamin D. Hence to

compensate the needs, the best dietary

sources of Vitamin B12 are animal

sources e.g. meat, poultry, fish,

shellfish and eggs, as well as dairy

products, but dairy contains relatively

less vitamin B12. For vegan sources,

vitamin B12 can be obtained from

fortified cereal, fortified soy milk and

fortified meat analogues (food made

from wheat gluten or soybeans to

resemble meat, poultry, or fish). For

Vitamin D, it is a nutrient known as

“sunshine vitamin”, which means sun

exposure can result in adequate

Vitamin D production to our body. For

its dietary sources, Vitamin D can be

obtained from cod liver oil, saltwater

fishes such as salmon, tuna and

sardines, and dairy food.

Malabar Spinach

Malabar Spinach is also known as Ceylon Spinach. It is a popular rampant

vine which is widely grown in moist soil. There are red and green

stemmed varieties.

Outstanding Nutrients

Malabar Spinach supplies the highest amount of folate among the 6

greens in this brochure. It contains 114µg folate per 100g, which means a

cup of it can deliver 13% RDI (Recommended Dietary Intake) of the folate

an adult needs daily. Folate is essential for normal maturation of red

blood cells, it also plays an important role in early foetal development,

preventing neural tube defects, so this is especially valuable for pregnant

women. Besides, dietary folate can help to reduce the risk of

cardiovascular disease (CVD) as it lowers the homocysteine level.

Homocysteine is an amino acid in blood, too much of it is related to

develop atherosclerosis (fatty deposits in blood vessels) by damaging the

inner lining of arteries and promoting blood clots.

Malabar Spinach contains 25% more calcium than common English Spinach. Calcium is vital for strong

bones and teeth, it helps blood clotting, nerve transmission and heart beat of your body.

Interesting Facts

Common everyday spinach actually contains relatively high levels of oxalate that binds with calcium and

iron of which you consumed from food, to block their absorption into your gut. To a more severe case,

oxalate overload can contribute to kidney stones. However, there is no evidence that Malabar Spinach

containing oxalate, in which common spinach does. But, it is still advised to consume this plant in

moderation only.

NUTRIENT PROFILE

Nutrient Unit per 100g

(approx. 3 cups)

Proximates

Water g 92.5

Energy kJ 96.3

Protein g 2.98

Total lipid (fat) g 0.78

Carbohydrate g 2.71

Fiber, total dietary g 2.1

Minerals

Calcium, Ca mg 124

Iron, Fe mg 1.48

Magnesium, Mg mg 48

Phosphorus, P mg 36

Potassium, K mg 256

Sodium, Na mg 55

Zinc, Zn mg 0.3

Vitamins

Vitamin C mg 5.9

Thiamin mg 0.106

Riboflavin mg 0.129

Niacin mg 0.787

Vitamin B-6 mg 0.086

Folate, DFE µg 114

Vitamin A, RAE µg 58

Vitamin A, IU IU 1158

Sourced from USDA nutrition per 100g

Taste

The fleshy leaves are rich with mucilage, so you might taste a bit overwhelming when consuming too much.

It is also suitable for cooking, however, long cooking time may develop a bitter flavour.

Alternative Recipe

Calamari with lemon, garlic and Malabar Spinach

Serve: 6 people

Cooking time: approx. 1 hour

Ingredients:

1 kg calamari

1 tbsp extra-virgin olive oil

3 lemon rinds, finely grated, or 60ml lemon juice, plus

lemon cheeks to serve

3 garlic cloves

125ml olive oil

500g Malabar spinach

2 baby fennel bulbs, thinly sliced

For dusting: plain flour, can be seasoned

Method:

1. Remove the ink sac of the calamari, clean and halve, leaving wings and skin on. Then slice and

refrigerate it until required.

2. Squeeze ink from ink sacs into a small bowl, add extra-virgin olive oil and 1 tsp lemon juice, season to

taste and whisk to combine.

3. Finely diced garlic and add with a little sea salt, set aside.

4. Heat 2 tbsp olive oil in a frying pan over high heat. Dust half the calamari in the flour, shake off excess,

then fry until golden (5-6 min) and drain on absorbent paper.

5. Season calamari with lemon rind, sea salt flakes and freshly ground black pepper.

6. Meanwhile, heat 2 tbsp olive oil in a saucepan over high heat, add spinach leaves and stems and fennel,

stir occasionally until just wilted (2-3 min), add garlic mixture and remaining lemon juice, then keep

warm.

7. Drizzle ink dressing onto plates, top with spinach mixture and calamari and serve with lemon cheeks.

Scotch Kale

Kale is a form of cabbage with leaves that do not form a head. It is in

the same botanical family of broccoli, cauliflower and brussels

sprouts. In fact, Kale is an annual plant, it flourishes well in rich

organic soil, and prefers cool climate and light frost conditions. Kales

can be classified by leaf type, such as Curly leaved Scotch Kale, Red

Winter Kale and Cavolo Nero Kale. In this brochure, Scotch Kale will

be focused on.


Scotch Kale has a superfood status, it is the best Vitamin C booster

among the 6 greens, as its Vitamin C content of a cup volume is same

as 1 medium sized orange, or one and a half kiwifruit. One cup of it

will provide about 193% of Vitamin C RDI. Vitamin C serves as an

anti-inflammatory which strengthens our immune system and helps

in wound healing. It also aids the collagen production which is very

important for joint health. It also has antioxidant properties, acting to

neutralize free radicals, which can damage cell walls and accelerate

ageing.

Moreover, this amazing curly leaves is a particularly good source of

calcium and iron, which is highly recommended for vegetarians that

are unable to consume these minerals from animal food. Calcium is

well-known for bone and teeth health, while iron is for making red

blood cells which helps transport oxygen in the blood, as well as

improves immune function and brain cognitive performance. It is

important to note that plants contain non-haem iron, so Vitamin C is

required to assist absorption, however, it is not an issue in this case

as Scotch Kale also has a high Vitamin C content. In addition, Scotch

Kale contains very low oxalate level, so it would not affect the

absorption of calcium and iron.

NUTRIENT PROFILE


(approx. 2 cups)

Proximates

Water g 87

Energy kJ 176

Protein g 2.8


Carbohydrate g 8.32


Minerals

Calcium, Ca mg 205

Iron, Fe mg 3

Magnesium, Mg mg 88

Phosphorus, P mg 62

Potassium, K mg 450

Sodium, Na mg 70

Zinc, Zn mg 0.37

Vitamins

Vitamin C mg 130

Thiamin mg 0.07

Riboflavin mg 0.06

Niacin mg 1.3


Folate, DFE µg 28



Amino Acids

Tryptophan mg 34

Threonine mg 125

Isoleucine mg 168

Leucine mg 196

Lysine mg 168

Methionine+Cystine mg 64

Phenylalanine+Tyrosine mg 242

Valine mg 153

Histidine mg 59

Phyto-nutrients

Beta-carotene µg 9226

Lutein-zeaxanthin µg 39550


Interesting Facts

Scotch Kale also contains high level of beta-carotene, lutein and zea-xanthin. All these phytonutrients are

compounds that naturally occur in plant foods and are thought to play a key role in human health by

potentially reducing the risk of chronic diseases, such as cancer and heart disease, whereas beta-carotene

can be converted to Vitamin A to supply the needs of a body.

Scotch Kale is not considered to hold a complete set of protein as two of the amino acids, methionine and

cystine, are unable to meet the right proportion to give a complete protein. These 2 amino acids actually

encourage healthy hair follicles, skin and nails growth. However, a variety of foods eaten throughout the

day should meet requirements for complete protein.

Taste

Scotch Kale should be eaten as soon as possible after being harvested, as the longer it is kept, the stronger

and more bitter it tastes. It is also good for cooking, like many hearty greens, cooked kale has a more robust

texture, it keeps its structure and won’t cook down as much like spinach.

Alternative Recipe

Crispy Kale “Chips”, a novel dish for afternoon snacks

Serve: 4 people

Cooking time: 45 min

Ingredients:

1 head Scotch Kale, washed and thoroughly dried

2 tbsp olive oil

Sea salt, for sprinkling

Method:

1. Preheat the oven to 135°C.

2. Remove the ribs from the scotch kale and cut into 1 1/2-inch pieces.

3. Lay on a baking sheet and toss with olive oil and salt. Bake for approx. 20 min until crispy, turn the

leaves halfway through, then serve as finger food.

P.S. The key to this recipe is making sure the kale leaves are dry because if there is any water on the leaves,

it will wilt.

Sweet Potato Leaf

Sweet potato plant is grown throughout the tropical and warm

temperate regions, its crop requires just sufficient water for their

cultivation. The tuberous root features elongated shape with tapering

ends and has smooth outer skin whose colour ranges from red, purple,

brown, and white, depending up on the variety. This plant is a well

known starchy root vegetable that is great for your cardiovascular health.

However, most people are not aware that the leaves of this plant are also

edible, they are indeed more nutritious.


Sweet potato leaves have exceptional 2.5 times more dietary fibre than

the other 5 greens in this brochure. Per 100g, it contributes to 17-21% of

AI (Adequate Intake – average daily nutrient intake level based on

observation). Dietary fibre is essential for optimal health, best known for

its ability to prevent or relieve constipation, increase the weight and size

of your stool and soften it as to aid bowel movements, lower your risk of

developing haemorrhoids and small pouches in your colon (diverticular

disease), as well as help to maintain a healthy weight, reduce your risk of

diabetes by decelerating the sugar absorption and controlling blood sugar levels, and cutting total

cholesterol levels by lowering the low-density lipoprotein (“bad” cholesterol) levels.

In addition, one cup of sweet potato leaves can supply 4-6% of RDI of thiamine (Vitamin B1), riboflavin

(vitamin B2) and potassium, which is considered to be very high. These B-vitamins are needed for energy

metabolism, building tissue and normalising nervous system activities. Potassium, is vital for maintaining

proper fluid balance, nerve impulse, muscle function and cardiac heart beating rhythm.

NUTRIENT PROFILE


(approx. 3 cups)

Proximates

Water g 86.81

Energy kJ 176

Protein g 2.49


Carbohydrate g 8.82


Minerals

Calcium, Ca mg 78

Iron, Fe mg 0.97

Magnesium, Mg mg 70

Phosphorus, P mg 81

Potassium, K mg 508

Sodium, Na mg 6

Vitamins

Vitamin C mg 11

Thiamin mg 0.156

Riboflavin mg 0.345

Niacin mg 1.13

Vitamin B-6 mg 0.19

Folate, DFE µg 1



Vitamin K µg 302.2

Amino Acids

Tryptophan mg 35

Lysine mg 228



Interesting Facts

Sweet potato leaf is also one of the excellent greens sources for Vitamin K, one cup of it provides about

200% of RDI. Vitamin K has roles on bone health by promoting bone remodeling and help to aid the

production of prothrombin, for blood coagulation. However, patients taking anti-coagulants such as

warfarin are advised to consume this plant moderately, keeping consistency is the key, as bulk intake

increases the Vitamin K concentration in blood, which is what the drugs are attempting to lower, leading

unnecessary drug nutrient interaction. (Please consult your doctor, dietitian or pharmacist for more

information)

Taste

Sweet potato leaves have a light minty and perslane (red stemmed trailing plant with green leaves) flavour,

with a bit of astringent after taste. Instead of blending it raw in green smoothie, it is very common to put in

hot dish, especially making stir fry, soup and stews.

Alternative Recipe Asian style stir-fried sweet potato leaves in chilli

Serve: 2-3 people


Ingredients:

200g (approx. 5 cups) sweet potato leaves, better to use

the baby one as they are tenderer

1 large red chilli, sliced

2 chilli padi (bird’s eye chilli), sliced

3 cloves garlic, finely chopped

1 tsp light soy sauce

1 tbsp olive oil

1/4 cup water

2 shallots, finely sliced

1/2 tbsp shrimp paste (optional)

Method:

1. Trim the stem ends of the sweet potato leaves, cut to separate the sweet potato leaves and stems. Slice

the stems to about 2-3cm lengths and set aside.

2. Heat oil in pan, fry the sliced shallots, large chilli, chilli padi and garlic till fragrant.

3. Increase to high heat, add the stems and stir fry for 1-2 min.

4. Add leaves, water, light soy sauce and shrimp paste. Stir fry till the leaves have just wilted and cooked.

P.S. The large chilli is for colour while the small chilli padi is for spiciness.

Amaranth

Amaranth, also named as China Spinach, is an annual plant that self

seeds readily. It has a long history and has been in use for many

centuries by many different cultures. It belongs to spinach family and

contains over 60 species with a variety of colours, that is, colour usually

differs on plumes and veins. Since it shows a wide diversity, the most

common types cultivated in Queensland are: Amaranth Green and

Amaranth Red (see pictures above).

Outstanding nutrients

Amaranth includes the highest content of zinc among the 6 greens. Zinc

is useful for visual cycle and night vision, it also contributes to proper

functioning of immune system to aid wound healing, and hormone

production, as well as responsible for bone building, because zinc is a

component of hydroxyapatite, which is a salt and makes the bone

matrix strong and hard.

Aside from zinc, amaranth also predominantly has the highest content

of calcium, potassium and vitamin K within the six. Per 100g, it achieves

21.5% of calcium RDI, and 16-22% of potassium and 1600-1900%

vitamin K AI, for a normal adult.

As mentioned earlier, calcium is an astonishing mineral essential for

bone and teeth, while potassium is vital for maintaining body fluid

balance and leading a correct discipline of nervous system in our body.

Vitamin K, mainly helps for blood clotting, as advised in the Sweet

Potato Leaf page, patients on anti-coagulants medication should

consume this plant sensibly, in moderation. (Please consult your doctor,

dietitian or pharmacist for more information)

NUTRIENT PROFILE


(approx. 4 cups)

Proximates

Water g 91.69

Energy kJ 96.3

Protein g 2.46


Carbohydrate g 4.02

Minerals

Calcium, Ca mg 215

Iron, Fe mg 2.32

Magnesium, Mg mg 55

Phosphorus, P mg 50

Potassium, K mg 611

Sodium, Na mg 20

Zinc, Zn mg 0.9

Vitamins

Vitamin C mg 43.3

Thiamin mg 0.027

Riboflavin mg 0.158

Niacin mg 0.658


Folate, DFE µg 85



Vitamin K µg 1140

Amino Acids

Tryptophan mg 31

Threonine mg 99

Isoleucine mg 119

Leucine mg 195

Lysine mg 127



Valine mg 137

Histidine mg 52


Interesting Facts

Amaranth leaf is one of the rare greens that contains a complete protein. It has a wide range of amino acids,

holds all essential amino acids, in particular, it contains lysine, which is an essential amino acid that is

usually lacking from most plants. Lysine plays a role in the synthesis of collagen and connective tissues in

our body, plus it also involves in the regulation of calcium levels to direct the finest electrolyte balance.

Despite the amazing benefits of amaranth leaves, the oxalate level of this plant is also worth considering.

Like common spinach discussed previously, amaranth contains a high amount of oxalate too. However,

moderate consumption is still generally safe to our health, except those with kidney disorders, are advised

to limit the amount. To eliminate oxalate intake, it is thought bringing to light boil or cook can help,

however, this is still a very controversial topic as some research showed that there is no significant

difference between cooked and raw, as oxalate is heat stable.

Taste

Amaranth leaves have a mild, spinach-like taste, but with a stronger leafy flavour. It can also be lightly

steamed or stir-fried. However, you should avoid overcooking, as this will cause to lose the rich nutritive

contents. This kind of leaves is also common to add into curries in India

Alternative Recipe

Amaranth leaves and coconut milk curry

Serve: 4-5 people

Cooking time: 1 hour

Ingredients: 300g Amaranth leaves, washed and chopped 3 tbsp olive oil 2 tsp mustard seeds 2 medium sized onions, chopped 2 two-inched ginger piece, chopped 5 medium green chillies, chopped 1 hand fold curry leaves 2 tsp pepper powder 2 cups thick coconut milk Salt, depends on personal taste

Method: 1. Heat oil in a pan over moderate heat. 2. Fry the mustard seeds till they start to splutter. 3. Add the chopped onions, ginger, green chillies and curry leaves into pan. 4. Fry till onions turn translucent. 5. Add the chopped amaranth leaves, pepper powder and salt into the mixture. 6. Cover the pan with a lid and reduce to low heat. 7. Cook for 5 min till the amaranth leaves are tender. 8. Add coconut milk and cook for 2-3min, then ready to serve hot.

Moringa Leaves

Often referred to as the “miracle tree”, Moringa Oleifera is a highly

valuable superfood, as it is far superior to many other vegetables in

nutrient content. It is known by many common names, such as

Horseradish tree, Drumstick tree, Ben tree, Marango etc. It is a native

of the foothills of the Himalayas in North-western India. This small

legume tree is fast growing and drought hardy, it can grow to 8 metres

if allowed.


This species is listed as having the highest protein ratio of any plant on

earth. The leaves contain approximate 10% protein per 100g, which is

15-20% of our protein RDI. It owns all essential amino acids, so also

known to have a complete protein.

Moringa is the “king” among the six greens, per 100g, it has the

highest content of vitamin A (42-54% RDI), thiamin (vitamin B1, 21%

RDI), riboflavin (vitamin B2, 50% RDI), niacin (vitamin B3, 14% RDI),

vitamin B6 (92% RDI), iron (28-50% RDI), magnesium(35-46% RDI) and

phosphorus (11% RDI), for a normal adult. Vitamin A is vital for new

cell growth, healthy skin, hair and tissues, and especially important for

visual functions, preventing night blindness. The B-complex vitamins

are associated with healthy energy level and overall wellbeing. They

help the body convert food (carbohydrates) into fuel (glucose), which

is then used to produce energy, and help the body metabolise fats and

protein, as well as promoting healthy nerves and skin. For minerals,

iron is an essential element for blood production, about 70% of our body’s iron is found in the red blood

NUTRIENT PROFILE


(approx. 4 cups)

Proximates

Water g 78.66

Energy kJ 268

Protein g 9.4


Carbohydrate g 8.28

Fiber, total dietary g 2

Minerals

Calcium, Ca mg 185

Iron, Fe mg 4

Magnesium, Mg mg 147

Phosphorus, P mg 112

Potassium, K mg 337

Sodium, Na mg 9

Zinc, Zn mg 0.6

Vitamins

Vitamin C mg 51.7

Thiamin mg 0.257

Riboflavin mg 0.66

Niacin mg 2.22

Vitamin B-6 mg 1.2

Folate, DFE µg 40



Amino Acids

Tryptophan mg 144

Threonine mg 411

Isoleucine mg 451

Leucine mg 791

Lysine mg 537



Valine mg 611

Histidine mg 196


cells. Magnesium serves several important functions, such as contraction and relaxation of muscles,

production of energy and protein. While phosphorus, protects and strengthens our cell membranes, assists

hormones and other nutrients in their bodily processes, and needed for normal kidney functioning. Besides,

Moringa is also high in calcium, though it is not the highest within the 6 greens.

Interesting Facts

The leaves are exceptionally energy dense, in which, it gives 268kJ per 100g (approximate 4 cups volume),

the energy content of this quantity is similar to a 100g of lean loin chop veal, a 40g golfball size lean minced

meatball, one 21g slice of mozzarella cheese and a plain 40g small cupcake. In comparison, it is important

to note that this green has the highest energy value among the group, yet it is still considered as a high

nutrient food when compared with its energy density.

Taste

Moringa has a mild mustard flavour, slightly spicy/nutty and has an astringent after taste when eaten raw. It

is suitable to add in salads, sandwiches, soups, stir fries, sauces, dips, biscuits, breads, and any meat,

poultry, fish, seafood or vegetarian main dish, various cooking methods do fine on this plant.

Alternative Recipe

Moringa Chicken Stew Serve: 2 people

Cooking time: 1 hour

Ingredients:

1/2 cup Moringa leaves

1 medium size unripe papaya (green), peeled, seeds removed, diced

1/2 pound chicken, cut into serving sizes

2 cups coconut milk

1 tsp ginger, minced

1 medium size onion, finely sliced

4 cloves garlic, chopped

2 tbsp canola oil

1/2 tsp garlic powder

2 cups chicken stock

Salt and pepper to taste

Methods:

1. Sauté onion, garlic and ginger in oil on a sauce pan over medium heat.

2. Add in chicken followed by the green papaya.

3. Pour in chicken stock and simmer for 15 min.

4. After 15 min , add in coconut milk and turn heat to low and simmer for another 5 min,

5. Add in garlic powder, salt and pepper, adjust according to taste.

6. Turn off heat and add in Moringa leaves. Serve hot together with steamed rice.

Kangkong

Kangkong, also known as water spinach or swamp cabbage, is a

common plant often used in dishes in Southeast Asia, particularly

Philippines, Malaysia and Vietnam. It can be easily grown in frog

ponds and wet soil area as it only needs a moist condition to thrive,

hence it does not require too much effort and budget. Once

established, it will come back annually to re-grow from the original

places or by self-seeding.


Kangkong is the modest plants among the 6 greens. It is high in

calcium, iron and vitamin A. Per 100g, it contributes RDI 7.7% calcium,

10-21% iron and 35-45% vitamin A, to a normal healthy adult.

Besides, its sodium content is also on the top of the list, one cup of

Kangkong contains around 63mg sodium (7-14% of AI). Sodium, most

common found in salt, is an important electrolyte which helps fluid

maintenance in our body. However, despite sodium is an essential

nutrient in a balanced diet, it also causes hypertension. So those who

are suffering from kidney problems and oedema should strictly restrict

the intake and other healthy individuals should consume this plant in

moderation.

In the amino acids analysis, Kangkong cannot be concluded to obtain a

complete protein because its methionine content does not reach the

proper portion.

NUTRIENT PROFILE


(approx. 2 cups)

Proximates

Water g 92.47

Energy kJ 80

Protein g 2.6


Carbohydrate g 3.14


Minerals

Calcium, Ca mg 77

Iron, Fe mg 1.67

Magnesium, Mg mg 71

Phosphorus, P mg 39

Potassium, K mg 312

Sodium, Na mg 113

Zinc, Zn mg 0.18

Vitamins

Vitamin C mg 55

Thiamin mg 0.03

Riboflavin mg 0.1

Niacin mg 0.9


Folate, DFE µg 57



Amino Acids

Threonine mg 140

Isoleucine mg 104

Leucine mg 146

Lysine mg 109



Valine mg 135

Histidine mg 47


Interesting Facts

Kangkong is a plant that can potentially harbor Fasciolopsiasis, an intestinal fluke parasite. In particular, it is

endemic in China, India, Malaysia, Southeast Asia and Taiwan. So when consuming this vegetable in these

areas, for food safety reason, it is worth to wash properly before eating in raw, or immerse into boiling

water for a few seconds before serve to kill the infective metacercariae. Nevertheless, this problem is rarely

happened in Australia.

Taste

The taste of Kangkong is very mild and is excellent for using in a quiche, stir fry and fresh salads. In fact, the

leaves by themselves do not have much flavour, so herbs, spices and other condiments are often used to

bring a “real” taste. Besides, it has a similar texture with sweet potato leaves but taste is different.

Alternative Recipe

Filipino Kangkong Salad

Serve: 1-2 people


Ingredients:

250g Kangkong

2 small size tomatoes, sliced into rings

1 medium size red onions, sliced into rings

1 salted egg, sliced

1 medium size cucumber, sliced into rings

For vinegar dressing:

1/2 cup vinegar

1 clove of garlic, finely minced

1/4 tsp sugar

A pinch of salt

1/4 tsp black pepper, freshly grounded

Methods:

1. Clean the Kangkong, remove the leaves then wash thoroughly.

2. Blanch the Kangkong (optional, you can eat it raw), set aside.

3. In a wide platter, arrange Kangkong, then top with sliced tomatoes, onions and cucumber.

4. In a small bowl, combine vinegar, minced garlic, sugar, salt and black pepper.

5. Serve Kangkong with vinegar dressing.

Overall Nutrient Analysis Table (sourced from USDA nutrition) This table gives a summary of the nutrient analysis of all the 6 green leafy vegetables, whereas the yellow shaded boxes indicate the highest nutrient value

among the group, and the hyphenated sign “ – “ indicate USDA has no data on this nutrient. Noted that the RDI (Recommended Dietary Intake) and AI

(Adequate Intake) values are based on a healthy adult aged 19-50, in which, M = Male, F = Female.

Malabar Spinach Kale Scotch Sweet Potato Leaf Amaranth Moringa Kangkong

Nutrient Unit RDI/AI Value per 100g

Proximates

Water g - 92.5 87 86.81 91.69 78.66 92.47

Energy kJ - 96.3 176 176 96.3 268 80

Protein g M:64 F: 46 2.98 2.8 2.49 2.46 9.4 2.6

Total lipid (fat) g - 0.78 0.6 0.51 0.33 1.4 0.2

Carbohydrate g - 2.71 8.32 8.82 4.02 8.28 3.14

Fiber, total dietary g M: 30 F:25 2.1 1.7 5.3 - 2 2.1

Minerals

Calcium, Ca mg M&F: 1000 124 205 78 215 185 77

Iron, Fe mg M: 8 F: 18 1.48 3 0.97 2.32 4 1.67

Magnesium, Mg mg M: 420 F: 320 48 88 70 55 147 71

Phosphorus, P mg M&F: 1000 36 62 81 50 112 39

Potassium, K mg M: 3800 F: 2800 256 450 508 611 337 312

Sodium, Na mg M&F: 460-920 55 70 6 20 9 113

Zinc, Zn mg M: 14 F: 8 0.3 0.37 - 0.9 0.6 0.18

Vitamins

Vitamin C mg M&F: 45 5.9 130 11 43.3 51.7 55

Thiamin mg M: 1.2 F: 1.1 0.106 0.07 0.156 0.027 0.257 0.03

Riboflavin mg M: 1.3 F: 1.1 0.129 0.06 0.345 0.158 0.66 0.1

Niacin mg M: 16 F: 14 0.787 1.3 1.13 0.658 2.22 0.9

Vitamin B-6 mg M&F: 1.3 0.086 0.227 0.19 0.192 1.2 0.096

Folate, DFE µg M&F: 400 114 28 1 85 40 57

Vitamin A, RAE µg M: 900 F: 700 58 155 189 146 378 315

Vitamin A, IU IU - 1158 3100 3778 2917 7564 6300

Vitamin K µg M: 70 F:60 - - 302.2 1140 - -

Green Smoothie Example Recipes

Recipe 1: Malabar Spinach & Scotch Kale Smoothie

Serving: 5 people

Preparation time: 10 min

Ingredients:

1 cup of Malabar Spinach (~44g)

1 cup of Scotch Kale (~67g)

1 1/2 cups of water

1 cup parsley (~60g)

2 chopped pears

1 frozen banana

1 cup of ice

1/2 avocado

Methods:

1. Blend water, Malabar Spinach, Scotch Kale and parsley

for 15 seconds to 1 minute.

2. Then add pears, banana, ice and avocado to blend.

NUTRITION INFORMATION

Per Serve RDI %

General

Weight, g 260.8 -

Macronutrients

Energy, kJ 407.1 -

Total Fat, g 2.8 -

Saturated Fat, g 0.4 -

Trans Fat, g 0.0 -

Cholesterol, mg 0.0 -

Total Carbohydrate, g 19.1 -

Dietary Fibre, g 4.3 15.8%

Sugar, g 9.4 -

Protein, g 1.9 3.4%

Water, g 234.1 7.6%

Vitamins

Vitamin A, IU 1585.0 19.8%

Vitamin B6, mg 0.2 17.6%

Vitamin B12, µg 0.0 0.0%

Vitamin C, mg 40.6 90.2%

Vitamin D, µg 0.0 0.0%

Vitamin E, mg 0.5 5.4%

Vitamin K, µg 202.6 311.7%

Thiamin, mg 0.1 4.9%

Riboflavin, mg 0.1 7.5%

Niacin, mg 1.0 6.6%

Pantothenic Acid, mg 0.4 8.6%

Folate, µg 55.4 13.8%

Minerals

Calcium, mg 66.9 6.7%

Iron, mg 1.5 11.8%

Magnesium, mg 40.6 11.0%

Phosphorus, mg 39.8 4.0%

Potassium, mg 409.3 12.4%

Sodium, mg 27.9 4.0%

Zinc, mg 0.4 3.8%

Copper, mg 0.2 11.0%

Manganese,mg 0.3 5.1%

Selenium, µg 0.7 1.0%

Sourced from USDA Nutrition, FoodWorks & NUTTAB 2010

RDI% is based on a healthy adult aged 19-50

Recipe 2: Moringa & Sweet Potato Leaves Smoothie

Serving: 5 people

Preparation time: 10 min

Ingredients:

1 cup of Moringa (~21g)

1 cup of Sweet Potato Leaves (~35g)

1 1/2 cups of water

1 cup of mint leaves (~60g)

2 apples

1 cup of ice

1 cup of yoghurt (~175g)

Methods:

** Same as Recipe 1.

1. Blend water, Moringa, Sweet Potato Leaves and mint

leaves for 15 seconds to 1 minute.

2. Then add apples, ice and yoghurt to blend.

P.S. Noted that you can always create your own combinations with different greens, as long as you add

fruits and herbs to give a palatable flavour.

NUTRITION INFORMATION

Per Serve RDI %

General

Weight, g 243.2 -

Macronutrients

Energy, kJ 253.2 -

Total Fat, g 0.8 -

Saturated Fat, g 0.4 -

Trans Fat, g 0.0 -

Cholesterol, mg 2.0 -

Total Carbohydrate, g 11.9 -

Dietary Fibre, g 1.8 6.6%

Sugar, g 8.5 -

Protein, g 3.0 5.5%

Water, g 224.5 7.2%

Vitamins

Vitamin A, IU 916.3 11.5%

Vitamin B6, mg 0.1 9.3%

Vitamin B12, µg 0.2 7.9%

Vitamin C, mg 7.2 16.0%

Vitamin D, µg 0.0 0.2%

Vitamin E, mg 0.0 0.5%

Vitamin K, µg 0.4 0.7%

Thiamin, mg 0.1 5.0%

Riboflavin, mg 0.2 13.5%

Niacin, mg 0.4 2.5%

Pantothenic Acid, mg 0.3 5.9%

Folate, µg 23.6 5.9%

Minerals

Calcium, mg 103 10.3%

Iron, mg 2 13.3%

Magnesium, mg 27 7.4%

Phosphorus, mg 74 7.4%

Potassium, mg 239 7.2%

Sodium, mg 33 4.8%

Zinc, mg 1 4.7%

Copper, mg 0 5.7%

Manganese,mg 0 4.2%

Selenium, µg 1 1.9%

Sourced from USDA Nutrition, FoodWorks & NUTTAB 2010

RDI% is based on a healthy adult aged 19-50

References:

Bishop, T. (2007), Manual of Dietetic Practice, 4th Edition, Blackwell Publishing

Fekonia, E. (2010), Cultivating and Harvesting Tropical Vegetables

Food Network www.foodnetwork.com

FoodWorks Australian Nutrient Analysis Software

Hutzell, R. (2011), Falling in love with: Hearty green is a fall produce staple, Annapolis Capital

Kay, L. (2012), Green energy: kale delivers a host of essential nutrients, Dance Magazine, 86:1

Lyle, S. (2009), Discovering Vegetables, Herbs & Spices, CSIRO Publishing

Mayo Clinic www.mayoclinic.com

NUTTAB 2010 Food Standards Australia New Zealand Nutrient Database

Stewart, R. (2012), Griffith Handbook of Clinical Nutrition and Dietetics, 4th Edition

Sydney Foodconnect sydney.foodconnect.com.au

The Queensland Herb Society Inc. www.qldherbsociety.org.au

USDA (United States Department of Agriculture) American National Nutrient Database

http://www.foodnetwork.com/

http://www.mayoclinic.com/

http://www.sydney.foodconnect.com.au/

http://www.qldherbsociety.org.au/

Health & Medicine

Green smoothie report (finalised work) pdf