Lamb’s Quarters (Cooked, Bleached, Dried, Without Salt)
Lamb’s quarters, scientifically known as Chenopodium album, is a leafy green vegetable that has been enjoyed for centuries for its high nutritional value. Often compared to spinach or quinoa, this versatile plant is a fantastic source of vitamins, minerals, and fiber. When prepared by cooking, bleaching, and drying, lamb’s quarters maintain most of its nutritional benefits, making it an excellent addition to a healthy diet.
Nutritional Information for Lamb’s Quarters (Cooked, Bleached, Dried, Without Salt)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 32.0 kcal |
| Protein | 3.2 g |
| Fat | 0.7 g |
| Saturated Fat | 0.052 g |
| Carbohydrates | 5.0 g |
| Fiber | 2.1 g |
| Sugar | 0.62 g |
| Calcium | 258.0 mg |
| Iron | 0.7 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 45.0 mg |
| Potassium | 288.0 mg |
| Sodium | 29.0 mg |
| Zinc | 0.3 mg |
| Copper | 0.197 mcg |
| Manganese | 0.525 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 37.0 mg |
| Thiamine (Vitamin B1) | 0.1 mg |
| Riboflavin (Vitamin B2) | 0.26 mg |
| Niacin (Vitamin B3) | 0.9 mg |
| Vitamin B6 | 0.174 mg |
| Folate (Vitamin B9) | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 391.0 mcg |
| Vitamin E | 1.85 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lamb’s quarters are naturally free of common allergens such as gluten, dairy, soy, and nuts, making them suitable for individuals with food sensitivities or allergies. However, as with any food, it is recommended to check for personal sensitivities, particularly to any other ingredients used in the preparation or storage process.
Dietary Preferences
Lamb’s quarters, when cooked without added salt, are suitable for a variety of dietary preferences and restrictions, including:
- Vegan: This plant-based food is a great option for those following a vegan or vegetarian lifestyle.
- Gluten-Free: Naturally gluten-free, lamb’s quarters can be enjoyed by individuals with celiac disease or gluten sensitivity.
- Low-Sodium: Since no salt is added during the drying process, this vegetable is a good choice for those looking to reduce sodium intake.
- Low-Calorie: With only 32 kcal per 100 grams, lamb’s quarters make an excellent low-calorie option for those watching their caloric intake.
Health Benefits & Advice
Lamb’s quarters are an excellent source of vitamins and minerals, particularly vitamin A, vitamin C, calcium, and iron. These nutrients contribute to healthy skin, immune function, and bone health. The high fiber content aids in digestion and promotes satiety, making it a valuable addition to a balanced diet.
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Rich in Vitamin A: Lamb’s quarters are an exceptional source of vitamin A, providing over 390 mcg per 100 grams. Vitamin A is essential for maintaining healthy vision and supporting immune function.
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High in Vitamin C: This leafy green is a good source of vitamin C, contributing 37 mg per 100 grams. Vitamin C is a powerful antioxidant that supports collagen production, skin health, and immune function.
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Mineral Boost: With significant amounts of calcium, magnesium, and potassium, lamb’s quarters can help support bone health, muscle function, and electrolyte balance.
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High Fiber Content: The 2.1 grams of dietary fiber per 100 grams of lamb’s quarters can help improve digestive health and regulate blood sugar levels, contributing to overall well-being.
Cooking Tips
Lamb’s quarters can be used in a variety of culinary applications. Try sautรฉing the leaves with garlic and olive oil for a quick side dish, or add them to soups, stews, and salads for a nutritious boost. Since lamb’s quarters can be slightly bitter when raw, cooking them helps to mellow their flavor. Additionally, their mild taste pairs well with a range of spices, making them adaptable to many different cuisines.
Storage: Dried lamb’s quarters should be stored in an airtight container in a cool, dark place to preserve their nutritional value. They can also be rehydrated for use in soups or stews.
Conclusion
Lamb’s quarters are a nutrient-dense, versatile green that offers a variety of health benefits. With their high vitamin and mineral content, they are an excellent addition to any diet, whether you’re seeking to boost your intake of leafy greens or looking for a gluten-free, low-sodium vegetable option. Simple to prepare and adaptable to many dishes, lamb’s quarters are a healthy and delicious choice for anyone looking to enhance their meals with wholesome, plant-based ingredients.
