Leafy greens like kale, spinach, and watercress provide high levels of calcium and vitamins. From washing collard greens to understanding the nutritional value of mesclun vs. romaine, master the storage and preparation of your favorite salad greens.
Eat at an Indian or Thai restaurant, and you might find green curry chicken on the menu. This dish combines chunks of chicken and aromatic vegetables with a broth of coconut milk, chicken stock and green curry paste.
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Lettuce is a popular vegetable in the produce section. Once you buy lettuce and take it home, you might not eat it for a few days. If it develops brown spots before you get around to eating it, you might not have to throw it out. However, be wary if the lettuce has sliminess and mold.
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Salad greens are a low-calorie, nutrient-rich and tasty way to meet your daily vegetable needs. But you may wonder if one type of lettuce makes a better choice over another.
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Kale, collard greens and Swiss chard are three varieties of cooking greens. Curly leaved kale is often added to potato recipes. Collard greens, or collards, are popular in Southern cuisine. Both are members of the cabbage family. Swiss chard has thick, dark leaves and a flavor similar to spinach.
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Table olives, often eaten as a garnish or as a food or salad topping, are the bitter fruit of the olive tree. Olives aren’t very palatable upon immediate harvest and are not usually eaten until they have been cured with salt and water.
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Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals.
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Kale and collard greens are excellent dietary sources of several essential nutrients. While not the most popular of vegetables, both provide a low-calorie source of potassium and vitamins C and K. They also offer a healthy source of dietary fiber.
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If you're following a calorie-controlled diet, leafy greens like lettuce and cabbage make smart additions to your diet. They have generous portion sizes -- a 2-cup serving counts as a single cup of veggies under U.S. Department of Agriculture guidelines -- so you'll feel satisfied after your meals.
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Collard greens are generally considered a healthy food due to their high content of dietary fiber and vitamin C. As part of the cabbage family, collard greens are also a low-calorie food. However, the high fiber content of collard greens can lead to bloating, particularly if you have a sensitive stomach.
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If you have diverticulosis, small pouches lining your colon bulge through weak spots. Each of these pouches is called a diverticulum. This is a common condition – about 10 percent of U.S. adults over 40 have it. Your chances of developing diverticulosis go up as you age.
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Romaine lettuce's high water content means there is no long-term preservation method suitable for making the lettuce last longer. Drying, canning and freezing all produce inedible results. For the best nutritional value, romaine lettuce is best served when it's fresh, green and crisp.
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Dark green veggies, which is a food group that includes leafy greens such as kale, spinach and dandelion greens, should make regular appearances in your diet, and USDA dietary guidelines recommend 1.5 to 2 cups weekly. Consuming 2 cups of raw leafy greens, or 1 cup of cooked greens, counts as 1 cup toward this goal.
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Watercress is in the same family as mustard and cabbage,with a somewhat bitter, peppery taste. The vegetable is full of vitamins, minerals and antioxidants. A serving has more iron than spinach and provides 312 percent of your daily vitamin K requirements, according to Food Facts.
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Lettuce is much more than a primary salad ingredient or an accessory placed on your sandwich or burger. Cooking lettuce gives it an entirely new texture that can be used in soups, stews or for many easy Asian side dishes.
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What is commonly known as rust on lettuce is technically known as “russet spotting.” Rust on lettuce doesn’t make the greens inedible, but it does make them unattractive.
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Collard greens are a healthy food chock full of vitamins, minerals and fiber. They help lower cholesterol and detoxify the liver, according to Dr. Kevin Weiland in his book, "The Dakota Diet: Health Secrets from the Great Plains."
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While iceberg lettuce has a bad reputation of being low in nutrients, that's not exactly true -- it's just lower in nutrients than some other types of lettuce. Iceberg lettuce serves as a good source of some essential nutrients, and at just 20 calories per serving, it fits into a calorie-conscious diet.
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While dandelions are likely less than welcome on your lawn during the warmer months, they should be more than welcome on your plate. Their leafy greens offer a bitter, peppery flavor that works well raw or cooked.
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The greens in a green salad can include iceberg, romaine, spinach, arugula, red leaf and any other green lettuce. Vegetables such as tomato, carrot and cucumber may also be tossed in. Calories will vary based on ingredients, serving size and the dressing you choose.
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Lettuce wraps are a popular appetizer or small entree at many Asian-style restaurants. They typically feature a chopped chicken dish that you can spoon into a piece of lettuce, which functions as a wrapper. While lettuce wraps seem like a good nutritional choice, they should not be considered a low-calorie food.
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