GOOSEFOOT FAMILY (amarantha)

 
  • High in vitamin A, vitamin C, calcium, and manganese.

  • Also contain moderate levels of folate, iron, magnesium, and potassium.

 

Amaranth

  • High in fiber, protein, and micronutrients

  • Can reduce inflammation and lower cholesterol

  • Can be added to granola, hot cereal, protein bars, breads

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Beets

  • Chiogga, golden, red

  • High in fiber, folate, manganese, and potassium

  • Can be eaten raw in salads, roasted/steamed in chunks

  • Can be used in make beet juice or to make beet fries

 
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Chard

  • Very high in vitamin K

  • Can be eaten raw or cooked

  • Can be sautéed with garlic, added to salads or omelets

 
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Lambs quarter

  • High in vitamin A, vitamin C, fiber, and protein

  • Can be eaten raw (in small amounts), cooked, or dried

  • Can be added to salads, smoothies, soups

 
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Pigweed

  • High in vitamin A, vitamin C, calcium, and folate

  • Can be eaten raw or cooked

  • Can be added to salads, smoothies, soups

 
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Purslane

  • High in vitamin A

  • Also contains vitamin C, iron, magnesium, and niacin

  • Can be eaten raw, cooked (gently), pickled

  • Can be used in salads or to season tacos

 
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Spinach

  • High in iron

  • Also contains vitamin A, vitamin C, vitamin K, and folate