Spruce Up Your Salad

The leafy green section of the grocery store is bound to leave one pondering what exactly the difference between each variety really is. One might assume that all the options are the same; however, each variety of leafy green has something special to offer! It is important to know that leafy greens that are darker in color contain more nutrients, such as beta carotene, folate, potassium, dietary fiber, and lutein. With this being said, Iceberg lettuce, which is lighter in color, has 17 times less vitamin A than Romaine lettuce, which is darker in color. 

To create a salad with a dark green color, choose spinach. If you are looking for a salad with a little bit of a crunch, try using Romaine. Arugula and watercress will create a salad with a peppery flavor. Using mâche, Boston, or Bibb lettuce will result in mild flavored salad. In contrast, chicory or escarole will provide a salad that has more of a bitter flavor. Lastly, use red-and-white radicchio to add additional color to your salad. Other varieties of leafy greens include kale and collard greens. These leafy greens can be cooked easily by sautéing them in olive oil with some spices. For a more nutritious option than potato chips, bake kale to make kale chips! Leafy greens can also be used to prepare soups, casseroles and omelets.  

Many different varieties of leafy greens can be purchased at a grocery store or local farmers market. Be sure to wash and dry the produce after purchase. To store, simply refrigerate and enjoy within a few days. Experiment with these different types of leafy greens to find salads that please your taste buds!

For more information on leafy greens check out the following link: https://www.eatright.org/food/nutrition/healthy-eating/different-kinds-of-lettuces-and-greens