Salad Greens!

Salad greens are a virtually calorie-free food. A 2-cup bowlful has less than 15 calories yet is packed with nutrients, such as folate, vitamin C, fiber, potassium and the vitamin A precursor beta carotene, which in itself is a powerful antioxidant that helps neutralize free radicals that damage cells. This guide will help you identify some of our favorite choices for the salad bowl.

 

Arugula

A quick-growing, peppery salad green that stars in most mesclun mixes. Baby arugula has a more mellow flavor and larger-leafed mature arugula is more intensely spicy.

 

Baby beet greens

Beets usually are grown for their roots, so look for varieties that are prized for the leaves, such as Bull’s Blood.

 

Freckles lettuce

For those who can’t choose between green leaf and red leaf lettuce, this upright romaine lettuce has mottled green leaves with red spots.

 

Mâche

This green has unique rounded cup-shaped leaves that are clustered together into rosettes. The sweet leaves call for a light vinaigrette to balance their mild, nutty flavor.

 

Mizuna

The foliage of this Japanese mustard has a feathery look and a milder flavor than other mustards.

 

Red giant mustard

This zesty mustard green has dark purple leaves that are less spicy when young and tender. Try pairing it with creamy dressing to tame it.

 

Red Oak lettuce

Mild-flavored and tender, this lettuce has frilly, undulating leaves that form a large loose-leaf head.

 

Red Russian kale

Kale comes in a variety of colors and shapes, as well as leaf types. Some are thick and best served cooked, while the baby Red Russian kale is tender enough to eat raw in a salad.

 

Tatsoi

This tender oval-shaped green has a bit of spice and a beautiful small leaf and stalk that can be served whole. It’s great in salads or stir-fries.

Eat Well,

Dr. M