BEEN THERE Spinach
DO THIS Swiss Chard
Swiss chard has a flavor similar to spinach, but with the crunchiness and bite of beet greens. Like spinach, it is low in calories (7 per cup) and contains vision-protecting lutein, vitamin A, and beta-carotene. But Swiss chard has more than twice the amount of vitamin K. In fact, just 1 cup of the dark leafy greens provides nearly 300 micrograms, or more than three times the recommended daily dose for the nutrient. Foods high in this bone-building vitamin are especially important for women: One study published in the American Journal of Clinical Nutrition found that women who consumed more than 109 micrograms of vitamin K a day were nearly a third less likely to suffer from a hip fracture later in life than those who got less.
SERVING TIP Make a healthy omelet using Swiss chard: In a large skillet, sauté 1 cup of the greens in 1 tablespoon olive oil and a little garlic; set aside. Pour 4 egg whites into a pan. Cook for about a minute, and spoon the Swiss chard mixture into the center. Fold over, heat through, and serve.