I love a good salad but I have to admit, I am a bit picky on the type of greens I use to make my salad. Not all salad greens are created equal. Some greens are great for your health while others are nutritionally boring. When choosing your green base for your salad, the darker the leafy green, the better it is for you. Does it make a difference whether you eat them raw or cooked or juice them? Just eat them or drink them any which way!
Here is some information that I have curated for you about your greens:
Kale- so healthy and has lots of vitamins including vitamin A which which helps maintain good vision, a healthy immune system. It also contains a good amount of vitamin C which is great for your immune system as well as vitamin K which creates proteins necessary for normal blood clotting, builds stronger bones.
Spinach- an excellent source of vitamin C, iron and fiber and it contains more folate than any other green (which by the way helps convert the food you eat into energy and produces healthy red and white blood cells).
Beet greens- Ok, I am going to admit that before I started my research I would chop the big leafy greens off of the beets and throw them away! Not any longer! Beet greens contain a ton of vitamin A and vitamin K.
Swiss chard- this is a relative of the beet family, chard tastes similar to spinach, and it’s growing in popularity. Try combining chard with a few other greens to make your own mix.
Dandelion greens- these greens are more than weeds and if you can find them (try your green market) they are an excellent source of B6 which helps the body convert food into fuel, metabolize fats and proteins, maintain proper functioning of nerves, and produce red blood cells. As well as these greens are a good source of calcium and iron. As well they’re also high in prebiotic fiber, which helps to nourish the good bacteria in the microbiome.
Romaine lettuce- this is a very popular salad base. While on it’s own it has a good amount of vitamins and minerals, try to mix it with spinach and kale to give it a bigger punch!
Red and green leaf lettuce- bright and cheerful and mild in taste but low in fiber. Great to add to top off a sandwich.
Arugula- this was a surprise to me to learn that it’s low in nutrition. Great peppery taste but mix it with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad.
Iceberg- a very popular salad served as a wedge on the menus of steak houses. It’s not the healthiest base you could choose. You would be better off choosing another base for a healthier option but if it’s the only type of salad you like, then go for it!
During these hot summer days, I love to add fruit (berries of any type) or nuts (raw or roasted) to dress up my salad with additional flavor. Many of the greens can also be cooked (either steam, sauteed or grilled) and served warm! As well I love to blend greens with fruit for a nice refreshing smoothie. For more ideas and inspiration, contact me at rachel@livehealthy.com