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 114g 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 g 114
Vitamin A, RAE g 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.
Outstanding Nutrients
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
Nutrient Unit
per 100g
(approx. 2 cups)
Proximates
Water g 87
Energy kJ 176
Protein g 2.8
Total lipid (fat) g 0.6
Carbohydrate g 8.32
Fiber, total dietary g 1.7
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
Vitamin B-6 mg 0.227
Folate, DFE g 28
Vitamin A, RAE g 155
Vitamin A, IU IU 3100
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 g 9226
Lutein-zeaxanthin g 39550
Sourced from USDA nutrition per 100g
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 wont 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 135C.
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.
Outstanding Nutrients
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
Nutrient Unit
per 100g
(approx. 3 cups)
Proximates
Water g 86.81
Energy kJ 176
Protein g 2.49
Total lipid (fat) g 0.51
Carbohydrate g 8.82
Fiber, total dietary g 5.3
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 g 1
Vitamin A, RAE g 189
Vitamin A, IU IU 3778
Vitamin K g 302.2
Amino Acids
Tryptophan mg 35
Lysine mg 228
Methionine+Cystine mg 133
Sourced from USDA nutrition per 100g
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
Cooking time: 45 min

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 (birds 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
Nutrient Unit
per 100g
(approx. 4 cups)
Proximates
Water g 91.69
Energy kJ 96.3
Protein g 2.46
Total lipid (fat) g 0.33
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
Vitamin B-6 mg 0.192
Folate, DFE g 85
Vitamin A, RAE g 146
Vitamin A, IU IU 2917
Vitamin K g 1140
Amino Acids
Tryptophan mg 31
Threonine mg 99
Isoleucine mg 119
Leucine mg 195
Lysine mg 127
Methionine+Cystine mg 65
Phenylalanine+Tyrosine mg 213
Valine mg 137
Histidine mg 52
Sourced from USDA nutrition per 100g
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.
Outstanding Nutrients
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 bodys iron is found in the red blood
NUTRIENT PROFILE
Nutrient Unit
per 100g
(approx. 4 cups)
Proximates
Water g 78.66
Energy kJ 268
Protein g 9.4
Total lipid (fat) g 1.4
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 g 40
Vitamin A, RAE g 378
Vitamin A, IU IU 7564
Amino Acids
Tryptophan mg 144
Threonine mg 411
Isoleucine mg 451
Leucine mg 791
Lysine mg 537
Methionine+Cystine mg 263
Phenylalanine+Tyrosine mg 834
Valine mg 611
Histidine mg 196
Sourced from USDA nutrition per 100g
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. Saut 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.

Outstanding Nutrients
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
Nutrient Unit
per 100g
(approx. 2 cups)
Proximates
Water g 92.47
Energy kJ 80
Protein g 2.6
Total lipid (fat) g 0.2
Carbohydrate g 3.14
Fiber, total dietary g 2.1
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
Vitamin B-6 mg 0.096
Folate, DFE g 57
Vitamin A, RAE g 315
Vitamin A, IU IU 6300
Amino Acids
Threonine mg 140
Isoleucine mg 104
Leucine mg 146
Lysine mg 109
Methionine+Cystine mg 72
Phenylalanine+Tyrosine mg 207
Valine mg 135
Histidine mg 47
Sourced from USDA nutrition per 100g
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
Cooking time: 20 min

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 g M&F: 400 114 28 1 85 40 57
Vitamin A, RAE g M: 900 F: 700 58 155 189 146 378 315
Vitamin A, IU IU - 1158 3100 3778 2917 7564 6300
Vitamin K g 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, g 0.0 0.0%
Vitamin C, mg 40.6 90.2%
Vitamin D, g 0.0 0.0%
Vitamin E, mg 0.5 5.4%
Vitamin K, g 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, g 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, g 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, g 0.2 7.9%
Vitamin C, mg 7.2 16.0%
Vitamin D, g 0.0 0.2%
Vitamin E, mg 0.0 0.5%
Vitamin K, g 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, g 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, g 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