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Good King Henry
Vegetables
Nutri-ScoreA

Good King Henry

Chenopodium bonus-henricus

Clinical Encyclopedia

Good King Henry is a perennial leafy green vegetable known for its high nutritional value and versatility in culinary applications. It is rich in vitamins and minerals, making it a beneficial addition to a balanced diet.

Scientific NameChenopodium bonus-henricus
Region of OriginEurope
Popular Comparisons:
Good King Henry VS Acorn SquashGood King Henry VS Adria Blue PotatoesGood King Henry VS Air PotatoGood King Henry VS GarlicGood King Henry VS AlexandersGood King Henry VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories70 kcal
Water
90%
Fiber4g
Total15.5g
Protein
3g(19%)
Fats
0.5g(3%)
Carbohydrates
12g(77%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in vitamins A and C, which are essential for immune function and skin health.
✓Contains dietary fiber that aids in digestion and promotes gut health.
✓Low in calories and carbohydrates, making it suitable for weight management.
✓Provides essential minerals like iron and calcium, supporting bone health and energy levels.

Possible Risks & Side Effects

!May cause allergic reactions in sensitive individuals.
!Excessive consumption may lead to digestive discomfort due to high fiber content.

How to Prepare & Consume

Best enjoyed steamed or sautéed to retain nutrients; can also be added to soups and salads.

Smart Selection & Storage

How to Select

Choose vibrant green leaves without wilting or browning for the best quality.

How to Store

Store in a sealed container in the refrigerator to keep it fresh for up to a week.

Myths vs Realities

MythGood King Henry is just a weed.+
RealityWhile it can grow wild, Good King Henry is a nutritious vegetable with culinary uses.
MythYou can't eat Good King Henry raw.+
RealityGood King Henry can be consumed raw, although cooking may enhance its flavor.
MythGood King Henry is not as nutritious as spinach.+
RealityGood King Henry is equally nutritious, offering a unique profile of vitamins and minerals.

Healthy Recipes

Good King Henry and Quinoa Salad

A refreshing salad that combines the earthy flavor of Good King Henry with protein-rich quinoa and vibrant vegetables.

Ingredients
  • 1 cup cooked quinoa
  • 2 cups fresh Good King Henry leaves, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, chopped Good King Henry, cherry tomatoes, and cucumber.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Good King Henry Pesto Pasta

A vibrant twist on traditional pesto, this dish uses Good King Henry to create a nutrient-packed sauce that pairs beautifully with whole grain pasta.

Ingredients
  • 2 cups fresh Good King Henry leaves
  • 1/2 cup walnuts
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup olive oil
  • 3 cloves garlic
  • Salt to taste
  • 8 oz whole grain pasta
Instructions
  1. 1. In a food processor, combine Good King Henry, walnuts, Parmesan, garlic, and salt; pulse until finely chopped.
  2. 2. With the processor running, slowly add olive oil until the mixture is smooth.
  3. 3. Cook the pasta according to package instructions, drain, and toss with the pesto before serving.

Good King Henry Smoothie

A nutrient-dense smoothie that blends Good King Henry with fruits and yogurt for a refreshing start to your day.

Ingredients
  • 1 cup fresh Good King Henry leaves
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1 cup almond milk
  • 1 tablespoon honey
  • Ice cubes
Instructions
  1. 1. In a blender, combine Good King Henry, banana, Greek yogurt, almond milk, and honey.
  2. 2. Add ice cubes and blend until smooth.
  3. 3. Pour into a glass and enjoy immediately.

Good King Henry Stuffed Peppers

Colorful bell peppers filled with a savory mixture of Good King Henry, brown rice, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown rice
  • 2 cups fresh Good King Henry, chopped
  • 1/2 cup black beans, rinsed
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1 cup shredded cheese
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked brown rice, Good King Henry, black beans, cumin, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers, top with cheese, and bake for 25-30 minutes.

Good King Henry Omelette

A protein-packed omelette featuring Good King Henry and fresh herbs, perfect for a healthy breakfast.

Ingredients
  • 3 eggs
  • 1 cup fresh Good King Henry, chopped
  • 1/4 cup onion, diced
  • 1/4 cup bell pepper, diced
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. In a bowl, whisk the eggs with salt and pepper.
  2. 2. Heat olive oil in a non-stick skillet, add onion and bell pepper, and sauté until softened.
  3. 3. Add Good King Henry, pour in the eggs, and cook until set, folding the omelette in half to finish.

Good King Henry Soup

A comforting and nutritious soup made with Good King Henry, potatoes, and herbs, perfect for a light meal.

Ingredients
  • 2 cups fresh Good King Henry, chopped
  • 2 potatoes, diced
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil over medium heat, add onion, and sauté until translucent.
  2. 2. Add diced potatoes and vegetable broth; bring to a boil and simmer until potatoes are tender.
  3. 3. Stir in Good King Henry, season with salt and pepper, and cook for an additional 5 minutes before serving.

Good King Henry and Chickpea Fritters

Crispy fritters made with Good King Henry and chickpeas, served with a tangy yogurt dip for a healthy snack.

Ingredients
  • 1 can chickpeas, drained
  • 1 cup fresh Good King Henry, chopped
  • 1/4 cup flour
  • 1/4 cup onion, diced
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Oil for frying
Instructions
  1. 1. In a bowl, mash chickpeas and mix in Good King Henry, flour, onion, cumin, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat oil in a skillet and fry the patties until golden brown on both sides; serve with yogurt dip.

Good King Henry and Sweet Potato Hash

A hearty breakfast hash featuring roasted sweet potatoes and sautéed Good King Henry, topped with a fried egg.

Ingredients
  • 2 sweet potatoes, diced
  • 2 cups fresh Good King Henry, chopped
  • 1 onion, diced
  • 2 eggs
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss sweet potatoes with olive oil, salt, and pepper; roast for 25 minutes.
  2. 2. In a skillet, sauté onion and Good King Henry until wilted.
  3. 3. Serve the sautéed mixture over the roasted sweet potatoes and top with a fried egg.

Good King Henry and Lentil Stew

A hearty stew packed with lentils, Good King Henry, and vegetables, perfect for a cozy dinner.

Ingredients
  • 1 cup lentils, rinsed
  • 2 cups fresh Good King Henry, chopped
  • 1 carrot, diced
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion and carrot until softened.
  2. 2. Add lentils and vegetable broth; bring to a boil and simmer until lentils are tender.
  3. 3. Stir in Good King Henry, season with salt and pepper, and cook for an additional 5 minutes before serving.

Good King Henry and Feta Cheese Wrap

A light and flavorful wrap filled with Good King Henry, feta cheese, and fresh vegetables, perfect for a quick lunch.

Ingredients
  • 1 whole grain wrap
  • 1 cup fresh Good King Henry, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup cucumber, sliced
  • 1/4 cup bell pepper, sliced
  • 2 tablespoons hummus
Instructions
  1. 1. Spread hummus over the whole grain wrap.
  2. 2. Layer Good King Henry, feta cheese, cucumber, and bell pepper on top.
  3. 3. Roll the wrap tightly, slice in half, and serve.

Frequently Asked Questions (FAQ)

What are the health benefits of Good King Henry?

Good King Henry is rich in vitamins A and C, dietary fiber, and essential minerals, promoting overall health and well-being.

How can I incorporate Good King Henry into my diet?

You can use Good King Henry in salads, soups, or as a cooked green similar to spinach.

Is Good King Henry safe for everyone to eat?

While generally safe, individuals with specific allergies should consult a healthcare provider before consumption.

How should I store Good King Henry?

Store in a cool, dry place or refrigerate in a sealed container to maintain freshness.

Can I eat Good King Henry raw?

Yes, it can be eaten raw, but cooking may enhance its flavor and digestibility.

What is the glycemic index of Good King Henry?

Good King Henry has a low glycemic index of 15, making it suitable for blood sugar management.

How does Good King Henry compare to spinach?

Good King Henry is similar to spinach but has a slightly different flavor and higher fiber content.

Where can I find Good King Henry?

It can be found in specialty grocery stores or grown in home gardens as it is a hardy perennial.

Related Superfoods
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Comparisons
Good King Henry vs Acorn Squash Good King Henry vs Adria Blue Potatoes Good King Henry vs Air Potato
Nutrients
Protein in Good King Henry Calories in Good King Henry Vitamin-c in Good King Henry Magnesium in Good King Henry
Featured Guides
Health Benefits of Good King Henry Healthy Recipes with Good King Henry