Vim & Vigor - Spring 2021 - 46

46

In the Market

THREE WAYS WITH

Lettuce

THESE LEAVES MIGHT LOOK LIGHT,
BUT THEY'RE DENSE WITH NUTRIENTS

BY LEXI DWYER

SPRING 2021 VIM & VIGOR

If you're growing weary of salad, here
are three other ways to eat lettuce.

1

BLEND IT IN SMOOTHIES

The next time you're making one
of these fruity breakfast drinks, add
1-2 cups of lettuce into the blender.
Ehsani prefers a mild-tasting variety,
such as iceberg, romaine or baby lettuce.
" Chances are you won't even know it's
there, " she says, but you'll get the added
nutritional benefit.

2

USE IT IN PLACE OF BREAD

Large, sturdy leaves can be used as a
swap for hamburger buns, flour tortillas and
sandwich bread. Iceberg, romaine and butter
lettuce are all fit for the job. In fact, several
popular hamburger chains will use lettuce to
replace the bun upon request.

3

ADD IT TO SOUPS AND STEWS

Got leftover lettuce? Use it in a soup
where you'd normally have a leafy vegetable,
like cabbage or spinach. It will give the
dish a clean, refreshing flavor, and it's also
an easy way to sneak in extra nutrients, such
as fiber. It cooks (and wilts!) quickly, so don't
toss it in until you've reached the last few
minutes of cooking.

*

PHOTO BY GETTY IMAGES

You probably have lettuce in
your refrigerator-the Produce
Marketing Association ranks it
among the country's top 10 most purchased
vegetables. The next time you make a salad,
take some time to appreciate lettuce's nutritional virtues.
One cup of green-leaf lettuce has about
half the recommended daily amount of vitamin A and more than three-quarters of the
recommended amount of vitamin K.
" Vitamin A is an antioxidant that may
protect cells from damage from harmful free
radicals as well as support eye health, while
vitamin K has been linked to encouraging
bone health, good blood flow and reduced
inflammation, " says Roxana Ehsani, a registered dietitian nutritionist and spokeswoman
for the Academy of Nutrition and Dietetics.
There are dozens of lettuce varieties. " It's
true that the greener the leaves, the more
nutrient-dense it is, since those darker greens
tend to have more antioxidants and fiber, "
Ehsani says. " If you love iceberg lettuce
[which is lighter green and has fewer nutrients], it's perfectly OK to include it in your
diet. Just try to also get dark-green vegetables,
like broccoli. "
If you're choosing a salad dressing, Ehsani
says to opt for a full-fat choice, such as olive
oil or avocado oil, or add a sprinkling of nuts
or seeds. " Studies have shown that adding a
healthy fat helps your body absorb more of
the plant-based nutrients found in vegetables, " Ehsani says.



Vim & Vigor - Spring 2021

Table of Contents for the Digital Edition of Vim & Vigor - Spring 2021

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Vim & Vigor - Spring 2021 - Cover1
Vim & Vigor - Spring 2021 - Cover2
Vim & Vigor - Spring 2021 - Contents
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