Did You Know: Romaine Lettuce

Romaine lettuce is so versatile in our kitchens. It can be served raw and cooked, but did you know it packs an incredible healthy punch?

Our farmstand is stocked with the Greentower variety. It's beautifully green, crunchy and mild, read why it should be on your dinner table tonight!

Mildly sedative, lettuce can help promote sleep. It is also a useful, low-calorie, high-fiber food for dieters.

There are dozens of different types of lettuce available both in the stores and to buy as seed but, when making your choices for health reasons it makes sense to pick varieties that are mid to deep green. These contain more carotenes and vitamin C than the more paler lettuces. Romain lettuce for example contains five times as much vitamin C and more beta-carotene than Iceberg lettuce. These more colorful heads will contain good amounts of folate, potassium and iron. Lettuce is high in fiber very low in calories and low on the glycemic index.
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The Good Stuff:

• nutritious low-calorie food for dieters
• mildly sedative
• high in antioxidant vitamin C and carotenes
• high in vitamin K which is needed for bone health and blood clotting
• 712 micrograms of beta-carotene per cup
• studies show beta-carotene inhibits the growth of prostate cancer cells
• high in folate for heart and arterial health

Facts:

• peak season year-round
• in most countries, lettuce is usually eaten raw, but in France it is cooked
• China uses lettuce in stir-fries and other cooked dishes

Tips:

• refrigerate head for 5 to 7 days in a plastic bag
• if a whole lettuce head is too much for one meal pick leaves from the outside rather than cutting the head in half, as the cut side will turn brown. 
• eating lettuce with oil increases absorption of carotenes, but at your dressing just before serving so the leaves don't deteriorate
• perfect go-to green for sandwiches and salads

Related:

• Up Your Salad Game
• Mason Jar Salads
• 3 Simple Salad Dressings

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Reference: 100 Best health Foods, Eat This Not That, Cooking Light What to Eat
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