jenn- Posted June 12, 2014 Share Posted June 12, 2014 Often I see a serving size of green (spinach, kale, etc) as 1 cup, cooked. Does that mean a full cup of wilted greens or a before cooking 1 cup of loose leafs then cooked down? Quote Link to comment Share on other sites More sharing options...
Mergath Posted June 12, 2014 Share Posted June 12, 2014 I think it means a cup of the cooked greens. One cup prior to cooking would wilt down to almost nothing. Quote Link to comment Share on other sites More sharing options...
Amira Posted June 12, 2014 Share Posted June 12, 2014 Yes, it's the greens after cooking that make up the serving size. This is why I cook greens. I cannot eat enough raw greens to make a decent serving or two, but it's easy when they're cooked. Quote Link to comment Share on other sites More sharing options...
jenn- Posted June 12, 2014 Author Share Posted June 12, 2014 Okay, follow up question then... how much raw do you think it takes to wilt down to 1 cooked cup? I am trying to make a single serving and not a ton for the family. Quote Link to comment Share on other sites More sharing options...
Scrub Jay Posted June 12, 2014 Share Posted June 12, 2014 This makes it sounds like it depends on the type: http://www.ncagr.gov/markets/commodit/horticul/leafy/ Quote Link to comment Share on other sites More sharing options...
jenn- Posted June 12, 2014 Author Share Posted June 12, 2014 So if it measures 8 oz on a scales before I cook it, that should be close enough cooked? I know it loses volume but does it lose a lot of mass in cooking? Everything I have been reading for vegetarian iron sources is that I need to cook them. At lunch my kids wouldn't eat them with me. I was just diagnosed with low ferratin levels and I want to track iron in my diet ( hence serving sizes for reading charts for mg amounts). I am already on an iron supplement and now he wants me to take it twice a day. Quote Link to comment Share on other sites More sharing options...
Amira Posted June 13, 2014 Share Posted June 13, 2014 So if it measures 8 oz on a scales before I cook it, that should be close enough cooked? I know it loses volume but does it lose a lot of mass in cooking? Everything I have been reading for vegetarian iron sources is that I need to cook them. At lunch my kids wouldn't eat them with me. I was just diagnosed with low ferratin levels and I want to track iron in my diet ( hence serving sizes for reading charts for mg amounts). I am already on an iron supplement and now he wants me to take it twice a day. In my experience, if you're cooking something like spinach, you'll want more than 1/2 pound of greens to cook down to a cup. Think of those giant bags of spinach they sell at Costco- they're only 3 or 4 servings. I'd cook at least a pound (maybe a little less if that sounds like way too much) for one cup of greens. Quote Link to comment Share on other sites More sharing options...
J-rap Posted June 13, 2014 Share Posted June 13, 2014 Wow, I feel like if I cooked a whole giant bag of spinach it would shrivel down to just one cup. That's a lot of greens for one serving! Quote Link to comment Share on other sites More sharing options...
jenn- Posted June 13, 2014 Author Share Posted June 13, 2014 Wow, I feel like if I cooked a whole giant bag of spinach it would shrivel down to just one cup. That's a lot of greens for one serving! I was thinking the same thing. It is hard to imagine that whole big bag being 1 serving. Quote Link to comment Share on other sites More sharing options...
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