May is National Salad Month and to celebrate, let’s talk lettuce. I know lettuce is not all that exciting but there are many types of lettuce other than the traditional iceberg to choose from these days. A good variety makes a big difference in the flavor and presentation appeal of a salad. The nutrient content also differs. A good rule of thumb is that the younger, more tender and darker the greens are in color, the more nutrients they contain.
The darker-colored lettuce varieties have higher beta-carotene, which your body converts to vitamin A and which is normally orange but is discolored by the chlorophyll. Dark-colored vegetables offer more phytochemicals, which are naturally occurring antioxidants that help protect us from free radicals that can damage cells and increase the risk of cancers.
Some examples of phytochemicals are beta-carotene, found in dark green, orange, red and pink fruits and vegetables; lutein and zeaxanthin, found in cruciferous (the cabbage family), dark green, orange and yellow fruits and vegetables; indoles and isothiocyanates, found in cruciferous vegetables; allyl sulfides, found in the allium-type vegetables (garlic, leaks and onions); lycopene, found in red and pink fruits and vegetables; flavanoids, from red and purple fruits and citrus fruits; limonoids, found in citrus fruits; and isoflavones and saponins, found in soy products.
GREEN
Iceberg: Is pale green, crisp and crunchy. Grows in a head. Has very mild flavor, is poor in nutrients – mostly water.
Cabbage: Is pale green, crisp and crunchy. Grows in a tight head, has mild flavor.
Chicory/curly endive: Is green on the outside and yellow on the inside
Belgian endive: Has a slender spear-shaped head with crunchy yellow white leaves. Has a bitter taste.
Frisee: Has crisp frilly heads, tastes slightly bitter.
Escarole: Has broad, bitter leaves with a pale heart. The light-colored leaves are better with salads and the darker, more bitter leaves are better in cooking.
Boston lettuce: Loose head with medium green leaves, has a soft buttery flavor.
Bibb lettuce: Resembles butter lettuce, with pale green to yellow leaves, but is crisper and frillier with a mildly sweet taste.
GREENER
Arugula: Is dark green with a peppery taste.
Dandelion greens: The paler, younger leaves are better for salads and the darker, older leaves are better in cooking.
Green leaf/red leaf lettuce: Has curly and tender leaves that are mildly sweet the younger the leaf. Red leaf is tipped in red.
Mache/lamb’s lettuce/corn salad: Is recognizable by its clusters of dark green, tongue-shaped leaves with a slightly bitter, nutty flavor. Best when young.
Romaine: Is long, crisp, lighter green in color. Has a sweet flavor.
GREENEST IN COLOR AND HIGHEST IN NUTRIENTS
Spinach: Has long heart-shaped smooth leaves. Works well in warmed salads.
Watercress: Has tiny, round, dark green, glossy leaves with a peppery flavor.
Radicchio/red chicory: Has ruby-colored leaves with a cabbage-like head that is slightly bitter and really brightens up a salad.
Kale: Has a dark green robust leaf. The young and small leaves are better for salads.
Red cabbage: Has crisp purple leaves, which add great color.
Enjoy making different kinds of salads using different lettuce varieties. You can find pre-mixed greens with a variety of lettuce leaves in most grocery stores. Try mixing fruits, nuts and seeds to add some pizzazz to your next salad. Don’t forget to limit the dressing you add to your salad, even if it is low-fat. Remember that one tablespoon of regular dressing is about 100 calories, even if you are using a heart-healthy oil.
