Here's a look at the benefits of one-cup servings of various greens:
Romaine lettuce: 76mg folate, 14mg vitamin C, 1,456 IU vitamin A
Red leaf lettuce: 28mg folate, 10mg vitamin C, 1,064 IU vitamin A
Iceberg lettuce: 31mg folate, 2mg vitamin C, 182 IU vitamin A
Radicchio: 24mg folate, 3mg vitamin C, 111 IU vitamin A
Arugula: 19.4mg folate, 4mg vitamin C, 474 IU vitamin A
Alfalfa sprouts: 11.9mg folate, 3mg vitamin C, 51 IU vitamin A
Radish seed sprouts: 36.1mg folate, 11mg vitamin C, 149 IU vitamin A
Ideally you should lightly steam cruciferous vegetables before adding them to salad greens, then garnish with radish and tomatoes. Cooking tomatoes increases the lycopene benefits. Because the lycopene in tomatoes and the vitamin A benefits from salad greens are lipid soluble, fat is important in your salad dressing.
Betty Wedman-St Louis is a licensed nutritionist and environmental health specialist in Pinellas County and author. Her website is betty-wedman-stlouis.com.
Broccoli Sprouts Salad
and Buttermilk Ranch Dressing
1 cup fresh broccoli sprouts
¼ cup thin cucumber slices
1 plum tomato, sliced
1 red pepper slice
2 tablespoons Buttermilk Ranch Dressing
For the dressing:
½ cup buttermilk or kefir
½ cup plain whole milk yogurt
¼ cup mayonnaise
1 clove garlic, minced
1 teaspoon sea salt
2 scallions, chopped fine
¼ cup chopped fresh basil or dill
For the dressing: Combine all ingredients in bowl. Whisk until blended. Chill until ready to serve.
For the salad: Arrange sprouts, cucumbers and tomato slices on plate. Top with red pepper and drizzle on dressing.
Makes 1 serving.
Nutrition information per serving, with 2 tablespoons of dressing: 67 calories, 1g protein, 1g carbohydrates, 5g fat, 182mg sodium.