The most resounding message from nutri-tionists and doctors these days is, “Eat more fresh fruits and veggies!” And one thing folks want to know is, “Which is best?” If your preference is lettuce, there’s only one logical choice…
The conventional wisdom is, we all need more leafy green veggies in our diets. The big names on that list are Spinach, Kale and Collards. But those nutrition-packed choices face consumer resist-ance – largely over their flavour…
A harsh reality
Anyone who has tried a wide variety of leafy greens will know that, in general, the darker green the leaf, the harsher the flavour. And it does seem that dark-er greens do harbour more concentrat-ed earthy and bitter flavours. The darker greens also trend to be tougher. Which tends to discourage their use in salads and sandwiches.
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The world’s favourite salad –
the Caesar (pictured, left) –
showcases lettuce to it’s
ultimate advantage!
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So, what’s your next best choice? Most of us default to lettuce. But most types of lettuce are much less nutritious than the darker greens. The good news is, one popular, easily accessible, moderately priced, versatile lettuce stands out above it’s peers as a superior, healthy choice…
The cosmic tumblers click…
In the 1989 blockbuster movie Field of Dreams, Kevin Kostner’s character, corn farmer Ray Kinsella, says: “There comes a time when all the cosmic tumblers have clicked into place – and the universe opens itself up for a few seconds to show you what’s possible…”
And that’s kind of what happens when you stop to consider what a great food Romaine Lettuce is!
Nutrient-dense
“People often underestimate the nutritional value of lettuce,” registered dietitian Susan Campbell says. “But as a leafy green, it’s just as good for you as kale or spinach.” And because you prob-ably eat lettuce raw, you get most of its nutrients, as raw vegetables keep more nutrients than cooked ones.”
She says all lettuces are good for you. But… “The darker colors of lettuce make it more of a rock star.” Red and dark green lettuces deliver far more of the nutrients the vegetable offers. Romaine, particu-larly, comes in a range of colours, including very dark green, and red-tinged varieties.
A whole menu…
Lettuce contains a whole menu of essential nutrients. The Cleveland Clinic provides a comprehensive list of benefits offered by one cup of romaine:
In general…
- Only 5 to 10 calories
- 1 to 2 grams of carbohydrates
- 0 grams of cholesterol
- 0 grams of fat
- 0.5 to 1 gram of fiber
Nutrient-wise…
- 40 micrograms of folate (10% of your recommended daily value, or RDV).
- 205 micrograms of Vitamin A (23% of RDV).
- 56 micrograms of vitamin K (47% of RDV).
Bio-active substances…
- Anthocyanins: This flavonoid destroys free radicals. Anthocyanins are found in red leaf lettuce. It’s the pigment that gives the leaves their red color.
- Carotenoids: Carotenoids include lutein and beta-carotene. “Your body changes beta-carotene into vitamin A, which you need for good vision and a healthy immune system,” says Campbell.
- Lutein: This “eye vitamin” protects your eyes from sun damage. It may also prevent or slow macular degeneration, an eye disease that causes vision loss.
My take
It may be just a coincidence… But I’d like to be able to take credit for having made ‘the best choice’ all on my own!
I long ago standardized on romaine lettuce for all my salad, sandwich and other culinary applica-tions. It can be leafy, or crunchy (when using the lower leaves). You can use full leaves for salad presentations, leaf tops for sandwiches, or chopped romaine for tacos and the like.
And for my money (which I watch very closely), there’s no better-tasting lettuce than romaine.
If you haven’t ‘discovered’ romaine lettuce yet, it’s time you did!
~ Maggie J.