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Baby COS – Yao Mak

RM5.80

Baby Romaine Lettuce

RM5.80

Romaine, also called cos, is another popular lettuce that???s common in Caesar salads.

It bears green, crunchy leaves with large veins. Premature leaves, which are sometimes red, are frequently added to spring mix ??? a combination of baby leaves from several leafy vegetables.

Romaine is higher in nutrients than crisphead. A 3.5-ounce (100-gram) serving provides (10Trusted Source):

Calories:??17
Protein:??1 gram
Fiber:??2 grams
Folate:??34% of the DV
Iron:??5% of the DV
Manganese:??7% of the DV
Potassium:??5% of the DV
Vitamin A:??48% of the DV
Vitamin C:??4% of the DV
Vitamin K:??85% of the DV

It???s not only an excellent source of folate and vitamin K but also??vitamin A.

Moreover, romaine is a good source of phenolic compounds, particularly caffeic acid and chlorogenic acid.

What???s more, red romaine boasts high levels of anthocyanins, which give certain vegetables and fruits a??reddish-purple color.

Baby Spinach

RM9.20

These tender??baby??leaves have a slightly bolder taste than larger, mature??spinach.

Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.

It belongs to the amaranth family and is related to beets and quinoa. What???s more, it???s considered very healthy, as it???s loaded with nutrients and antioxidants.

Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.

There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It???s delicious either on its own or in other dishes.

The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1Trusted Source):

Calories:??23
Water:??91%
Protein:??2.9 grams
Carbs:??3.6 grams
Sugar:??0.4 grams
Fiber:??2.2 grams
Fat:??0.4 grams

Most of the carbs in spinach consist of fiber, which is incredibly healthy.

Spinach also contains small amounts of??sugar, mostly in the form of glucose and fructose (1Trusted Source).

Spinach is high in??insoluble fiber, which may boost your health in several ways (2Trusted Source).

It adds bulk to stool as food passes through your digestive system. This may help prevent constipation.

Bak Choy

RM4.70

Batavia Babyleaf Lettony Lettuce

RM6.00

Batavia lettuce resembles ordinary lettuce, but has more crinkled leaves and a wavy leaf margin.

There are bright green and red-brown varieties. Actually, Batavia lettuce is a very authentic type of lettuce and the precursor of the well-known Iceberg lettuce.

Batavia lettuce leaves are typically sweet and crisp.

Culinary use:

A perfect leaf base to build your salad, can be mixed with other types of lettuce.
In a summer salad with, for example, with diced capsicum and goat cheese.
Salad sandwiches with cheese, sausage or tuna salad.
Rolled up in wraps with, for example, smoked chicken and cream cheese.

Health benefits:

High in nutrients but low in calories.
Very hydrating.
Loaded with powerful antioxidants.
May keep your heart healthy.
Excellent source of vitamin A.
Packed with vitamin K.

Butterhead lettuce gets its name from its characteristically soft, buttery leaves. It???s also known as cabbage lettuce due to its round shape. The most popular types of butterhead are Bibb and Boston lettuce.

Its leaves have a crumpled look that resembles flower petals. Butterhead lettuce is usually deep green, although red varieties exist.

It???s rich in nutrients, with 3.5 ounces (100 grams) offering (17Trusted Source):

Calories:??13
Protein:??1.5 grams
Fiber:??1 gram
Folate:??18% of the DV
Iron:??8% of the DV
Manganese:??8% of the DV
Potassium:??5% of the DV
Vitamin A:??18% of the DV
Vitamin C:??4% of the DV
Vitamin K:??85% of the DV

This lettuce is a good source of carotenoid antioxidants, such as beta carotene, lutein, and zeaxanthin. These protect your eyes from macular degeneration, a condition that can result in partial vision loss (18Trusted Source).

Furthermore, butterhead contains??higher amounts of iron??than other lettuces. This nutrient is essential for creating red blood cells (9,??19Trusted Source).

Keep in mind that plants provide only non-heme iron, which is poorly absorbed. As vitamin C helps increase your absorption, consider eating butterhead lettuce with a??food high in this vitamin, such as red peppers (19Trusted Source).

Curly Crisp Lettuce

RM6.40

Similarly to other leafy greens, this veggie packs amble nutrients into very few calories. Every 2 cups (85 grams) of raw ??? about one-sixth of a medium head ??? provides (5Trusted Source,??6Trusted Source):

Calories:??15
Carbs:??3 grams
Protein:??1 gram
Fat:??0 grams
Fiber:??3 grams
Iron:??4% of the Daily Value (DV)
Vitamin A:??58% of the DV
Vitamin K:??164% of the DV
Vitamin C:??10% of the DV
Folate:??30% of the DV
Zinc:??6% of the DV
Copper:??9% of the DV

With very few calories and no fat, escarole heaps micronutrients and fiber ??? just 2 raw cups (85 grams) deliver 12% of the DV for fiber (7Trusted Source).

What???s more, this same serving provides 9% of the DV for copper and 30% for folate. Copper supports proper bone, connective tissue, and red blood cell formation, whereas??folate??helps ensure proper metabolism and create red and white blood cells (8Trusted Source,??9Trusted Source).

Both minerals are especially important for proper fetal development and thus vital for??women who are pregnant??or planning to become pregnant (9Trusted Source,??10Trusted Source).

Curly Kale

RM10.50

Of all the super healthy greens, kale is king.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

Vitamin A:??206% of the DV (from beta-carotene)
Vitamin K:??684% of the DV
Vitamin C:??134% of the DV
Vitamin B6:??9% of the DV
Manganese:??26% of the DV
Calcium:??9% of the DV
Copper:??10% of the DV
Potassium:??9% of the DV
Magnesium:??6% of the DV
It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus