The homemade dressing couldn't be simpler, so I whip it up in advance and just give it a quick toss with the other ingredients when I get to any event. So, I started eating salads with romaine lettuce instead as an experiment because I had heard lettuce is supposed to help you digest food more easily. As a Health Coach and Life Coach, I share tips and tricks on how to eat healthy. Its one of the best loved lettuces for having a mild, non-bitter taste that deters some people from consuming leafy greens regularly. There is actually a difference between folate, the natural form of multiple B vitamins, and folic acid in terms of health benefits. Better than Cracker Barrel Chicken 'n Dumplings, Grilled Chicken, Peach, and Arugula Salad, Roasted Beet, Peach, and Goat Cheese Salad, Roasted Beets with Goat Cheese and Walnuts, We Tried 133 Types of Salad DressingThese 5 Are Worthy of Your Greens. They're a natural diuretic, have a higher calcium content than kale, and are loaded with iron and vitamin K. With their bitter taste profile, balance them out with neutral greens like spinach or romaine. Marla Clark, Albuquerque, New MexicoGo to Recipe Her work has previously appeared in Atlas Obscura, Food & Wine, the BBC, EatingWell Magazine, and more. Iceberg lettuce was bred specifically for cross-country travel before the invention of refrigerated train cars. Add croutons to taste. You can keep romaine for five to seven days in your refrigerator and may want to wrap the roots in a damp paper towel and place them in a plastic bag, where they will stay hydrated and fresh longer. What are the easiest greens to digest? Nectarine Arugula SaladHere's a summer salad that brightens any supper. It makes a great salad base and goes well mixed in with other salad greens. Like all leafy greens, romaine lettuce can easily absorb pesticides and chemicals that are sprayed on conventional, non-organic crops. Heather Senger, Madison, WisconsinGo to Recipe Meet One of Your New Instructors Which Lettuce Is Healthiest? Christie Arp, Blue Ridge, Georgia Go to Recipe Edie DeSpain, Logan, UtahGo to Recipe Help us by suggesting a value. Vegetables high in water such as lettuce, celery, watercress, asparagus, cucumber, peppers, tomatoes and radishes digest in 30-40 minutes. Treat the soil with composted organic matter about one week before you seed or transplant. Nutritionally speaking, romaine is deemed superior to iceberg. But for healthy salads, bowls and even taco night, pick up romaine! It also boasts three times as much vitamin C as lettuce. Vitamin C can help benefit your immune system by reducing inflammation, aiding in digestive health, and helping nutrients be absorbed and used properly. Enjoy it with strawberries, almonds, and poppy seeds in this Strawberry Spinach Salad, or pair it with bacon and eggs for a heartier Wilted Spinach Salad. Both iceberg lettuce and romaine lettuce contain vital nutrients that help us live our best lives. Grilling the radicchio before assembling a salad brings out even more of its natural sweetness. The high amount of vitamin A found in romaine lettuce nutrition is supportive for skin health, andresearch shows that a deficiency in this critical vitamin can lead to a poor complexion. But its smart to mix it up and get a variety of produce in our diets instead of having just one typeeat the rainbow!, The Beach Is My Happy Placeand Here Are 3 Science-Backed Reasons It Should Be Yours, Too. If you eat a lot of iceberg lettuce, your large intestine could absorb more water than it needs. Look for romaine greens that are sold with their roots attached, which helps them stay fresh for longer. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. E, A, K, B1, B2, B5, B6, H, PP, folic and ascorbic acids, beta-carotene and choline, as well as minerals such as selenium, magnesium, iron, sodium, manganese, potassium, zinc, phosphorus and calcium. Leafy greens provide unique molecules that help support healthy bacteria in your gut. It has antioxidant and anti-inflammatory properties. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. And because it retains its shape and folds easily without breaking, it makes a great "wrap" substitute. Gastroparesis is another digestive disorder that could affect your body's ability to digest lettuce and requires medical attention. Be the first. Iceberg is about 13 calories per serving while romaine is about 15 calories. A salad containing about 2 cups of romaine provides you with nearly half of the recommended daily requirement of vitamin A and most of the vitamin K. Romaine contains several other vitamins and minerals, but its important to keep in mind that a small side salad will still boast adequate levels of vitamin A and K, it will only have a minimal amount of these other vitamins and minerals. The plant-based diet continues to grow in popularity, and it can be What Is Escarole Lettuce? But Brussels sprouts can also stand up to richer flavors: this Shaved Brussels Sprouts Caesar Salad pairs the baby cabbages with bacon, Parmesan, and a mayo-based dressing that's to die for. Proteins are essential for a healthy, balanced diet. Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. Kaempferol is a bioflavonoid found in many plants. The hearty taste and crunch make all my Caesar salads unforgettable. A sugar-heavy diet can cause metabolic dysfunctions. Avoid an area that has lots of weeds, stones or rocks. Unfortunately romaine lettuce has been linked to outbreaks of foodborne illnesses, including E. coli and salmonemalla, over the past several decades. Salad greens are usually highly sprayed since they grow close to the ground and are susceptible for bugs and rodents. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Italian Fresh Vegetable SaladGarden-fresh veggies are a hit at community potlucks. Remember to change out paper towels as needed! The amount of food energy in kilocalories (kcal) per 100g. Phosphorus is the second most abundant mineral found in the human body, after calcium. It is very versatile lettuce, with many culinary uses from salads to garnishes for sandwiches to shredded for snacks. Bryan Braack, Eldridge, IowaGo to Recipe Thus it allows for smooth movement of bowels and helps to cure constipation and acid reflux. Aside from adding it to sandwiches, this makes it a great leafy green to try grilling on the barbecue or roasting in your oven, in order to give it a char and to bring out it natural flavors. The technical storage or access that is used exclusively for anonymous statistical purposes. Youll be able to enjoy the perfectly chopped goodness of a store-bought salad without having to pay extra for the prep. Thats not the case, though. Glycitein is an antioxidant and acts as a weak estrogen. Taste of HomeTortellini & Chicken Caesar SaladMy family loved this pasta salad right from the start, so these days I serve it a lot. 0.36g. Vitamin K is essential for maintaining strong, healthy bones and helps to reduce the risk of bone fracture. Vitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism. Rye vs Barley: Which Grain is More Nutritious? Look for the 5.2-ounce Boursin, which has a firmer texture than the spreadable version. Supports bone health . Crisp romaine lettuce is naturally high in minerals like calcium, phosphorous, magnesium, and potassium Taste of HomeTarragon Chicken & Romaine SaladThis three-in-one spring salad combines the best natures of romaine, chicken and potato salads, crowned with a touch of crisp bacon. And its crunchy texture makes it great for using in so many different recipes. Bring the two together in a light, lemony dressing, and sprinkle with goat cheese. Northwest Salmon SaladI love that I can use my favorite Northwest ingredientssalmon, blueberries and hazelnutsall in one recipe. The homemade dressing with a hint of berries is perfect with arugula, nectarines and blue cheese. All rights reserved. Taste of HomeBLT WrapsMy mom and I used to make these easy wrap-ups for summer days at the lake with our entire family. The amount of sodium consumed also influences blood pressure. Romaine lettuce nutrition has long been known to ease digestion. Melissa Barlow, Fruit Heights, UtahGo to Recipe Taste of HomeHoisin Meatball Lettuce WrapsI make these tangy-sweet appetizers every year during the holidays, and it doesn't take long for them to disappear.Elaine Sweet, Dallas, TexasGo to Recipe How to Cook Broccoli Right (Plus Tips & Nutrition Info). What Is Watercress and What Does It Taste Like? Lose-leaf lettuce needs 4 inches apart, romaine needs 8, and crisphead should have around 16 . Green leaf VS romaine lettuce nutrition. According to Frances Largeman-Roth, RD, nutrition expert and author of The Smoothie Plan and Eating in Color, one cup of shredded iceberg lettuce has 10 calories and less than a gram of protein, as well as fiber. Romaine lettuce nutrition is a great source of folate, also sometimes called folic acid. Usually, this facilitates the absorption of water in the large intestine. Lettuce is a cool-weather crop and easy to grow yourself, but most types are available year-round at the local grocer. It's very crisp, and the taste is a bit bitter, though not too much. Leucine is an essential amino acid for adipose, muscle and liver tissues. Alternate names/varieties: Butter lettuce, Boston, bibb (limestone), Mignonette, Buttercrunch lettuce. . We shouldnt be pitting one lettuce against anothertheyre all good! Up Next: What's the Difference Between Iceberg Lettuce and Romaine? Lettuce Recipes You Can Get Excited About (Thats also how it got its name!). Just slice it into four wedges and then drizzle a rich dressing, like ranch, on top. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. ", Now that you know the nutritional benefits of iceberg lettuce vs. romaine, as well as tasty ways to enjoy both popular lettuces, were here to let you in on a little secret: preparing your lettuce in certain ways can make it that much more appealing. Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission. Glucose, also known as blood sugar, is the main source of energy. There is no shortage of romaine lettuce recipe ideas. Merrijane Rice, Kaysville, UtahGo to Recipe Taste of Home Test KitchenGo to Recipe Its all about how you store it. These bins are designed like a crisper to regulate the air within the container while also providing a slightly elevated shelf so that the leaves wont sit in their condensation. are clickable links to medically peer-reviewed studies. Find more tips and tricks to keep lettuce fresh. Two of the most common, versatile, and popular leafy greens are romaine and iceberg lettuce. Was this helpful? If you have leftover chicken, toss it in. This type of lettuce grows in a tall head of sturdy leaves and has signature firm ribs down the center. Mexican Layered SaladHeres another popular dish I like to prepare in advance, adding the cheese and chips just before serving. It works just as well. Butterhead lettuce. While it doesn't boast much flavor of its own, this lettuce nevertheless remains a fan favorite thanks to its crisp texture and ability to carry a wide variety of creamier dressings. When you buy a bunch of beets at the market, don't even think of throwing out those greens! Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. And, like iceberg, it, too, packs a powerful punch of hydration with 45 grams of water per cup. These days, we love to bring them to picnics and days in the park. I also like to add some juicy summer tomatoes and pieces of cooked turkey bacon.. It has to do with the shelf life of each type of lettuce. I prefer something with a spring mix, red onion, goat cheese, nuts, a few cranberries or pomegranate seeds, with a nice vinaigrette. It is a popular salad green most commonly used in Caesar salads and many other salads. Melissa Wilkes, St. Augustine, FloridaGo to Recipe To combat these illnesses, get folate naturally from whole food sources, including leafy greens like romaine lettuce. Romaine lettuce is also known as cos lettuce. Iceberg Lettuce Iceberg lettuce doesn't offer much. Go to Recipe Known as a nutritious lettuce, romaine is superior to iceberg lettuce, particularly when it comes to vitamin A and vitamin K. Both romaine and iceberg contain many nutrients, but romaine blows the iceberg out of the field for its high vitamin A and K content. Pork & Vegetable Spring RollsI thought rice paper wrappers would be a quick, fun way to put salad ingredients into a hand-held snack or meal. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. While iron is vital for red blood cells. It helps cellular reproduction and contributes to the growth and repair of tissues. Christine Laba, Arlington, VirginiaGo to Recipe For a different spin, use raspberries or peaches instead of strawberries. Romaine lettuce has a very refreshing and juicy taste. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Both of these antioxidants work together to stop cell damage that can lead toskin cancer. Both iceberg lettuce and romaine lettuce contain vital nutrients that help us live our best lives. Butter lettuce may be easier for some people to digest because it has a low fiber content; however everyone reacts differently to different fruits and vegetables. A member of the brassica family, this leafy green has a sweet flavor reminiscent of cabbage or Brussels sprouts, but its ancestry also means that it can be a bit tough when consumed raw. This will give the bacteria in your gut some time to adjust to the increased fiber so that it can digest it better. While they may seem similar in appearance with their crispy green leaves, they have many differences nutritionally. Considering there have been a number of romaine lettuce recalls, is romaine lettuce safe to eat now? Welcome to my blog! Sucrose, also known as table sugar, is composed out of glucose and fructose. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Go to Recipe In the U.S., the vast majority of harvested romaine lettuce and other salad greens come from California. Its so refreshing, she says. Privacy policy. 1 / 40 Studies show that these vitamins also help reduceinflammationand oxidative stress, which can cause tissue and cellular damage. Kathy Yarosh, Apopka, FloridaGo to Recipe I also make this with shrimp or add in cranberries. It stays crunchier longer and doesnt get soggy as quickly as other lettuces. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. Romaine lettuce has a more robust flavor than iceberg, while iceberg is milder and sweeter in flavor.