Lamb’s Quarters (Cooked, Blended, Dried with Salt)
Lamb’s quarters, a nutrient-dense leafy green, has been celebrated for its wide array of vitamins and minerals, making it a valuable addition to any healthy diet. When prepared by cooking, blending, and drying with a touch of salt, this humble vegetable becomes even more convenient for storage while retaining its rich nutritional profile. The earthy flavor and versatile texture make it a perfect component for soups, stews, or as a stand-alone side dish. Here’s a breakdown of its key nutritional elements per typical serving size:
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 32.0 kcal |
| Protein (g) | 3.2 g |
| Fat (g) | 0.7 g |
| Saturated Fats (g) | 0.052 g |
| Carbohydrates (g) | 5.0 g |
| Fiber (g) | 2.1 g |
| Sugar (g) | 0.62 g |
| Calcium (mg) | 258.0 mg |
| Iron (mg) | 0.7 mg |
| Magnesium (mg) | 23.0 mg |
| Phosphorus (mg) | 45.0 mg |
| Potassium (mg) | 288.0 mg |
| Sodium (mg) | 265.0 mg |
| Zinc (mg) | 0.3 mg |
| Copper (mcg) | 0.197 mcg |
| Manganese (mg) | 0.525 mg |
| Selenium (mcg) | 0.9 mcg |
| Vitamin C (mg) | 37.0 mg |
| Thiamine (mg) | 0.1 mg |
| Riboflavin (mg) | 0.26 mg |
| Niacin (mg) | 0.9 mg |
| Vitamin B6 (mg) | 0.174 mg |
| Folate (mcg) | 14.0 mcg |
| Vitamin B12 (mcg) | 0.0 mcg |
| Vitamin A (mcg) | 391.0 mcg |
| Vitamin E (mg) | 0 mg |
| Vitamin D2 (mcg) | 0.0 mcg |
Allergen Information:
Lamb’s quarters are naturally gluten-free, dairy-free, and nut-free, making them suitable for a variety of dietary preferences and restrictions. However, as with any food, it’s recommended to check for individual allergies, especially if you are preparing it with other ingredients that might contain allergens.
Dietary Preferences:
Lamb’s quarters fit seamlessly into a wide array of dietary plans, including:
- Vegan and Vegetarian: This plant-based green is an excellent source of protein, fiber, and essential vitamins, making it a great meat substitute in various dishes.
- Low-Carb/Keto: With only 5g of carbohydrates per 100g serving, it is an ideal choice for those following low-carb or ketogenic diets.
- High-Fiber: For those looking to increase their fiber intake, lamb’s quarters provide 2.1g of fiber, supporting digestive health and satiety.
- Gluten-Free: Naturally free from gluten, it is a safe addition to gluten-free diets.
- Rich in Micronutrients: Lamb’s quarters are packed with essential vitamins and minerals, including high levels of vitamin A, vitamin C, calcium, and potassium, promoting overall health.
Health Benefits:
Lamb’s quarters are not only rich in antioxidants like Vitamin C and A, but they also provide an excellent source of calcium and iron, contributing to bone health and efficient oxygen transport in the body. The potassium content helps maintain healthy blood pressure levels, while magnesium supports muscle function and relaxation. With a good amount of fiber, lamb’s quarters help with digestion and provide sustained energy.
Additionally, the plant’s high folate content is essential for cell growth and regeneration, making it beneficial for prenatal health. The low calorie count (only 32 kcal per 100g) makes it a perfect choice for those looking to manage their weight while still consuming a nutrient-rich food source.
Culinary Advice:
Lamb’s quarters can be used in a variety of ways, whether as a main dish or a side. Incorporate it into soups, stews, or casseroles to add depth and nutritional value. It also works wonderfully in green smoothies or as a cooked green, similar to spinach, in dishes like sautéed vegetables or in a savory egg scramble. Blending it with some olive oil, garlic, and lemon zest creates a fresh, nutrient-packed pesto or dip.
When preparing lamb’s quarters, it’s best to cook or dry it to break down its naturally tough fibers, ensuring a tender texture. While the salt drying process enhances flavor, always adjust the amount of salt depending on personal preference, especially if you’re managing sodium intake.
Conclusion:
Lamb’s quarters, often overlooked in the modern kitchen, are a powerhouse of nutrition and flavor. This humble green packs a punch when it comes to essential vitamins and minerals, and with its versatility in cooking, it can easily be incorporated into a range of dishes. Whether you enjoy it in soups, as a sautéed side, or blended into smoothies, it is a healthy, budget-friendly, and sustainable option to add to your meals. Incorporating lamb’s quarters into your diet not only enhances your meals but supports your long-term health with its wide array of nutrients.
