I like spinach, really, I do! But I feel like it’s overrated.
Yes, Popeye’s favorite vegetable is overrated. It doesn’t have as much iron as some say, and frankly, it’s hard to get all the dirt off before you eat it.
Instead, I propose the freely available, wild-growing lamb’s quarter, which many call goosefoot.
This lovely wild green is in the genus Chenopodium, with its revered cousin quinoa (C. quinoa). Also called goosefoots—or goosefeet? I mean really, what’s the plural here?
What is Lamb’s Quarter?
Lamb’s quarter gets is common name from the shape of the leaves. They look rough like a lamb’s quarter—a meat cut. It’s also called goosefoot for a similar reason.
If you know anything about quinoa, you probably know it contains a nearly perfect form of protein and a ton of vitamins and minerals. You may also know that it’s the seed of a type of goosefoot, Chenopodium quinoa, native to Central and South America. Quinoa is a delicious grain
What you may not know is that it’s one of over 100 goosefoot or lamb’s quarter species. The most commonly used include white goosefoot (C. album), kañiwa(C. pallidicaule), and quinoa (C. quinoa). Pitseed goosefoot (C. berlandieri) was popular in eastern Native American diets and still grows wild.
Wild goosefoots are common to nearly every continent except Antarctica.
Best Uses for Lamb’s Quarter
The tastiest parts are the leaves and seeds, but I prefer the leaves. I like the seeds, but love the greens. Especially anywhere you’d use spinach ... and if you're a forager like me, you'll get a little extra excited when you find tasty things like this in the wild.
Like spinach, it comes with a warning: if you’re prone to kidney stones, you may be better off limiting how much of it you eat because lamb’s quarter greens all contain oxalic acid. If you’re allergic to spinach, artichokes, or beetroot, you may have the same reaction to lamb’s quarter because they are closely related.
I have never been a raw spinach fan, so it’s always been a cooked item for me—and the same goes for lamb’s quarter.
Salads are great for tender young leaves, but they hold up well to cooking. Here’s what you need to know: Use lamb’s quarter anywhere you would use spinach. Especially if spinach’s taste is too strong for your liking. Lamb’s quarter’s flavor is much milder.
- Spanakopita: Just swap the spinach for lamb’s quarter. You won’t regret it.
- Spinach and artichoke dip
- Cooked greens with butter and garlic
- Soups & stews
- Rice dishes
The options are only limited by your imagination, so go crazy!
Nutrients in Goosefoot/Lamb’s Quarter
They say that good health starts in the gut. If that’s true (I believe it is), then this wild green is a nutritional power house that can help. If you’re looking for ways to safely incorporate more vitamins into your diet, take a look at this list. It’s unreal.
According to EatthisMuch.com, 1 cup of chopped and cooked lamb’s quarter contains the following:
| Nutrient Name | Amount Present |
|---|---|
| Calories | 58 |
| Fats | 1 gram |
| Saturated Fats | 0.1g |
| Sodium | 477mg |
| Carbohydrates | 9g |
| Fiber | 4g |
| Sugar | 1g |
| Protein | 6g |
| Calcium | 464mg |
| Iron | 1 |
| Potassium | 518mg |
| Vitamins & Minerals | Value | Daily Value |
|---|---|---|
| Alpha carotene | 7μg | |
| Beta carotene | 8438μg | |
| Choline | 1mg | 0.2% |
| Copper | 0.4mg | 39% |
| Folate (B9) | 25μg | 6% |
| Magnesium | 41mg | 10% |
| Manganese | 1mg | 41% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 0.1mg | 2% |
| Phosphorus | 81mg | 12% |
| Riboflavin (B2) | 0.5mg | 36% |
| Selenium | 2μg | 3% |
| Thiamine. | 0.2mg | 15% |
| Vitamin A IU | 14069IU | |
| Vitamin A | 704μg | 78% |
| Vitamin B6 | 0.3mg | 24% |
| Vitamin C | 67mg | 74% |
| Vitamin K | 890μg | 741% |
| Zinc | 1mg | 5% |
| Amino Acids | Value |
|---|---|
| Alanine | 0.4g |
| Arginine | 0.3g |
| Aspartic acid | 1g |
| Cystine | 0.1g |
| Glutamic acid | 1g |
| Glycine | 0.3g |
| Histidine | 0.2g |
| Isoleucine | 0.3g |
| Leucine | 0.5g |
| Lysine | 0.5g |
| Methionine | 0.1g |
| Phenylalanine | 0.2g |
| Proline | 0.3g |
| Serine | 0.3g |
| Threonine | 0.2g |
| Tryptophan | 0.1g |
| Tyrosine | 0.2g |
| Valine | 0.3g |
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We can't afford surgery right now so we're working with an integrative rehab vet to get her leg as stable as possible. But let's be real, who has a spare $3,000-$5,000 sitting around for surgery? Hopefully we'll be able to raise/save enough up to get her a new knee in the next few months ... but every little bit helps and is immensely appreciated.
