Boost Your Health with These Salad Greens and Tasty Recipes for Every Meal

When you toss together a salad, what types of greens usually land on your plate? Hopefully it’s a diverse assortment. Adding different lettuces to your salad will not only improve the texture and colorful appeal, but also give you a wide variety of health benefits. This includes boosting your intake of vitamins, antioxidants, water and fiber.

Salad greens are best consumed raw to preserve their nutritional content. If you prefer to cook greens like spinach or arugula for a dish, remember that a quick sauté or wilting retains most nutrients. That way, you will still be able to enjoy your greens without losing too many water-soluble vitamins, such as vitamin C and B. 

Incorporating different types of lettuce regularly might not always be easy. Leafy greens are very dirty and often house a lot of pesticides, so they require rigorous cleaning. High-end varieties can also get expensive, and buying these fresh greens in bulk to save money can actually lead to waste. However, if you buy local, buy in season, and buy only what you need, you may still be able to create the salads of your dreams. Plus, many salad greens are relatively easy to grow at home. 

Want to know which greens you should add to your salad bowl next? Check out these nutritious varieties. 

Leaf chicory

Endives, radicchio, escarole, and frisée are all forms of leaf chicory. These bitter greens are known to improve digestion because they contain inulin, a soluble plant fiber that acts as a prebiotic in the body. As inulin ferments, it triggers the growth of beneficial gut bacteria. Also, that bitter flavor is a good thing! Bitter foods increase bile production, which can help digestion as well. 

Wondering how to style leaf chicory? Red radicchio is the perfect edible salad bowl. Endives are sturdy enough to be braised, seared, or sautéed, and can even be used as dressing dippers. Escarole holds up beautifully in an Italian bean soup, and raw frisée pairs well with rich and creamy dressings. 

Vitamins and minerals in leaf chicory: Vitamins A, B, and C, calcium, potassium, iron, folic acid, magnesium. 

Head lettuce

Head lettuce refers to any lettuce that grows in a bunch, or a compact head. This group includes several very popular varieties, such as iceberg (or crisp head), Boston, Bibb, and Romaine. Though head lettuces are not as high in fiber as other salad varieties, they hold a lot of water and contain substantial amounts of vitamins. Consuming vegetables high in water will help your body digest water-soluble vitamins. 

Boston, Bibb, and Romaine all contain high amounts of potassium. According to the American Heart Association, a diet high in potassium and low in sodium can help control high blood pressure. This in turn may reduce the risk of cardiovascular disease.

Easy Artichoke And Zucchini Pizza Recipe Is A Perfect Weeknight (Or Any Time!) Meal

On busy weekdays when it comes to dinner, I’m always tempted to call the local pizza joint for delivery. It’s convenient, but it does get expensive. And if you feel the same, then you have to try this Artichoke and Zucchini Pizza recipe. Why settle for takeout when our pies comes together in mere minutes. […]

Head lettuce is extremely versatile in salad. The tender leaves of Boston lettuce (also called butter lettuce) make a great base for light or bold dressings, such as a simple vinaigrette or an avocado and lime blend. Both Bibb and iceberg lettuce make perfect wedge salads. Bibb lettuce has the added appeal of a blooming flower appearance when plated! Romaine lettuce cut in halves can be quickly grilled, then sprinkled with parmesan, olive oil, and a balsamic reduction for a tasty summer treat. 

Vitamins and minerals in head lettuce: vitamins A and C, calcium, magnesium, potassium, folate and iron (romaine). 

Red Leaf Lettuce 

This salad superfood should be in your weekly rotation if it’s not already. Packed with vitamins A and K, red leaf lettuce aids in immunity, cell growth, eye health and bone strength. When heading to the grocery store, look for heads that are small to medium in size with glossy, vibrant leaves that show no signs of wilting. If you’re not going to eat the red leaf lettuce immediately, storage is easy as 1-2-3! Separate the leaves and rinse in cold water; pat dry and chill in a plastic bag lined with paper towels. 

Red leaf lettuce can turn a simple wrap into a delicious and nutritious lunch, just as it can turn into your latest grill obsession. For a delicious lunch wrap that hits the spot, combine 2 cups coleslaw mix, 1 cup diced cooked chicken, ½ cup sesame dressing, ½ cup peanuts and three sliced scallions. Divide the mixture among eight red leaf lettuce leaves and roll it up! For a barbecue side that is sure to impress, prepare the grill for medium direct-heat cooking. Split two heads red leaf lettuce lengthwise and secure with twine; make sure to brush with olive oil. Grill the red lead lettuce, cut side down, for about one to two minutes. Untie each head half, then top with citrus vinaigrette, pistachios and goat cheese.

Food

Creamy Tarragon Chicken Salad Recipe Is Hearty and Full of Flavor: Here’s How To Make It in 35 Minutes

Tarragon chicken salad deserves a spot in your lunch rotation — and it’s no secret why. The ingredients are combined in a bowl until a creamy and hearty salad forms. It boasts the right blend of pungent, tangy and herbaceous flavors, making it delicious smeared on bread or lettuce leaves. Preparing this ahead also creates […]

If a grab-and-go is more your style, red leaf lettuce can turn your daily smoothie into a green-machine packed superfood. In blender, puree one head red leaf lettuce, 1 cup water, one stalk celery, one green apple (cored), 1 tsp. ginger root (peeled) and one lemon (peeled). Strain into glasses, and enjoy! 

Spinach

Spinach is an incredibly low-calorie, nutrient-dense vegetable. Just one cup of raw spinach offers a 167 mg dose of potassium and 30 mg of calcium. Foods that are high in potassium may not only improve blood pressure over time, but also reduce the risk of osteoporosis and the formation of kidney stones. 

Spinach also contains a significant amount of folate — a B-vitamin that the body needs to make DNA and other genetic material — and the antioxidants kaempferol and quercetin. Kaempferol has anti-inflammatory properties and may lower the risk of certain cancers, while quercetin may improve immune function and memory function. 

Spinach adds a nutrient boost and deeper flavor when tossed into any spring mix. Or, it can stand alone in a sweet salad with goat cheese crumbles, walnuts, apple slices, and an apple cider or raspberry vinaigrette. To create a simple side dish, gently sauté spinach in a pan with olive oil and garlic. 

Deal of the Day

Save 52% and Get Clearer Skin With Medicube Zero Pore Pads 2.0 View Deal

Vitamins and minerals in spinach: Vitamins A, C, and K, potassium, calcium, folate, iron, and magnesium.

Arugula

Arugula is a powerhouse green well known for its peppery flavor. While it contains lower amounts of vitamins and minerals than other leafy salads, it is very high in fiber and antioxidants, including lutein and zeaxanthin. These two plant compounds are carotenoids that protect the eyes from free radical damage caused by oxygen and sunlight. Arugula also contains glucosinolates, which are organic compounds that may inhibit carcinogens in the body and protect against cancer.

Arugula can be added to nearly any salad for a more complex, peppery crunch. Its bold flavor does well with shaved parmesan, olive oil, lemon juice, and garlic. Looking for a creative twist? Try adding arugula to a vegetable pizza with goat cheese and balsamic dressing. Or, blend it into fresh pesto for a boost of nutrition. As an added bonus, arugula typically lasts longer in the fridge than the average spring mix.

Vitamins and minerals in arugula: Vitamins A and C, beta-carotene, calcium, magnesium, folate, potassium, and phosphorous.