Food: Diversify Your Greens by Casey Manes

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Diversify Your Greens by Casey Manes
Sunday, September 17, 2006

Iceberg lettuce is out. It is time for a vibrant change in your green diet! There are bunches of green alternatives to more bland, nutritionally empty iceberg lettuce. It is a tired vegetable that needs a major overhaul. Looking for something tastier and with more substance to add to your diet? There are so many options! Diversifying your knowledge on what other green vegetables are out there is half the battle. Read on to find out about some other more filling, flavorful greens to start enjoying in your salads, side dishes, and entrees today.

1) Romaine lettuce.
This is the most closely related green to iceberg lettuce; however it is much more flavorful and has greater concentrations of minerals. Loaded with magnesium and iron and vitamin C, Romaine lettuce is the choice ingredient for Caesar salads. Throw a few croutons, some grated parmesan and creamy dressing, and you're all set.

2) Dandelion leaves.
Surprised? Dandelions are no longer just a bothersome weed out to destroy your sanity, and your lawn! These long, veregated leaves have a slightly bitter taste and are best for mixing with other greens. They add a zing and zest to salads and are packed with powerful antioxidants. Dandelion leaves are also believed to be a powerful healing liver cleanser, so eat to your health!

3) Spinach.
Not just for people needing a muscle boost! Spinach is an incredible superfood. It is loaded with minerals such as magnesium, zinc, selenium, vitamin C and A-- all major antioxidants. When tossed with vinaigrette or olive oil, tangerines, almond spears, and a few vegetables, spinach comes alive and compliments most entrees. The density of spinach will also fill you up faster and will cause you to eat less. Spinach can be cooked or added to sauces or soups and the cooking process actually helps a person's body digest the vitamins more quickly.

4) Bok choy.
Bok choy is another green vegetable commonly used in Asian cooking. The long leaves can be added to any green salad, as well as cooked and intermingled with other foods.

5) Kale.
Kale comes in a variety of types and some are purple-tinged, while others are green. The bottom line is kale is extremely beneficial for your body. The downside is it can be a bit rough and dense on the way down. My advice with kale is to tear it into small, bite-sized pieces and intersperse it amidst other greens in a salad, or use smaller pieces on burgers or sandwiches. Kale is very delicious when mixed with other foods. Kale is better digested in the presence of fats, so add some meat to your meal.

6) Baby greens.
Mixed bags of baby greens are becoming more popular. These are a great alternative, as the leaves tend to be more tender and the leaves are already smaller in size, reducing the work for you, they are ready to serve. These bags usually come premixed as well, and so there is a wide variety of different greens already in place for you and all that is needed is any other additions to be put on the salad.

A good reminder when making any green salad is to think outside of the traditional salad bowl. Boring salads have the usual standbys, carrot shavings, iceberg lettuce, and a few croutons. These are okay, as long as you add other things to provide some more substantial nutrition and flavor.

Here are a few alternative suggestions for your toppings:

1) Raisins or craisins
These add a surprising sweet/tart taste and loads of fiber and flavor.

2) Crushed up whole-wheat crackers.
Side step from traditional croutons and add some hearty whole wheat to the salad. Crushed up crumbs spread out over the salad, adding some substance to each and every bite.

3) Top the salad with yummy vegetables like zucchini, cucumber, red or yellow peppers, or with fruits like diced apples, or pears.

4) Make your salad a meal and layer it with strips of chicken, fish, or cheese.

Just remember, salads do not have to be boring! They do not have to be wimpy, starvation-diet fixes. Green salads should be flavorful, robust, and heartily delicious! Always wash the leaves well, always diversify your greens, and always be creative with heaps of goodies on top! Bon appetite!

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