FitSugar

Raw Leafy Green Breakdown

FitSugar — Wed, 07 Oct 2009 11:00:35 -0700

It's harvest time and farmers markets as well as local grocery stores are booming with fresh produce. Take advantage of the abundance by enjoying a delicious salad. All those veggies and greens are refreshing and satisfying, and since they're in season you can find an amazing variety this time of year.

This got me thinking about leafy greens and whether there is a huge difference nutritionally between them. I know dark-green spinach is much healthier than light-colored iceberg lettuce, but how much better?

To see the breakdown read more.

1 cup	Calories	Fiber (g)	Vitamin A (IU)	Iron (mg)	Potassium (mg)	Folate (mcg)
Your RDI (just to compare)	around 2,000	25-30	2,333	18	4200	400
Romaine	8	1	4,094	.5	116	64
Spinach	7	.7	2,813	.8	167	58.2
Iceberg	10	1	361	.3	102	21
Arugula	4	0	474	.2	73.8	19.4
Red leaf lettuce	3	0	2,098	.3	52.4	10.1
Green leaf lettuce	1	0	2,665	.3	69.8	13.7
Bibb (Boston)	7	1	1,822	.7	131	40.1

Leafy Green Breakdown

FitSugar — Wed, 25 Jul 2007 10:15:00 -0700

When it is hot outside, I crave crisp, cooling salads. All those veggies and greens are refreshing and delicious, and since since they're in season you can find an amazing variety this time of year.

This got me thinking about leafy greens and whether there is a huge difference nutritionally between them. I know dark green spinach is much healthier than light-colored iceberg lettuce, but how much better?

Well I have broken it all down for you. Want to see the comparison? Then read more

1 cup	Calories	Fiber (g)	Vitamin A (IU)	Vitamin C (mg)	Potassium (mg)	Folate (mcg)
Your RDI (just to compare)	around 2,000	25-30	2,333	75	4200	400
Romaine	8	1	2729	11	116	64
Spinach	7	.7	2813	8	167	58
Iceberg	8	.7	276	2	78	16
Arugula	5	.3	475	3	3	74
Red leaf lettuce	4	.3	2098	1	52	10
Green leaf lettuce	5	.5	2666	7	70	14
Bibb (Boston)	7	.6	1822	2	131	40

Well it seems that Romaine and Spinach are on top and Bibb lettuce is the next runner-up.

I included your RDI in the table so you can see how much fiber and vitamins we need each day. I was surprised to see that Romaine and Spinach contain so much Vitamin A - over 3 times your daily requirements! I guess it does make a difference which leafy greens you choose. I'll keep this in mind the next time I choose salad greens.

Source

How To Store Salad Greens

FitSugar — Mon, 25 Jun 2007 15:45:00 -0700

The vegetables of summer are amazing, making it so easy to eat healthy.

I love to buy baby lettuce and freshly harvested mesclun from local farmer's markets and vegetable stands. They taste amazing, and they're so crisp, but if you don't eat them within a couple of days, they can turn soggy and slimy.

Here's a great little trick I learned from a farmer friend on storing precious fresh salad greens:

Place greens in a plastic bag, close the top of the bag lightly with your fist, blow into the bag and fill it with air (carbon dioxide). Then seal the bag by twisting the top a few times before closing it firmly with a twisty-tie. Place it in the fridge and your greens are good to go.

Pretty simple, huh? The bag might take up a little bit more room in your fridge, but the loss of space is totally worth it. Your greens will stay bright, crisp and flavorful, so you can enjoy healthy salads all week long.

Fit's Tips: This tip works for all leafy greens - basil, parsley, cilantro, oregano, spinach, kale, and arugula.

Healthy Eating Tip: Make A Colorful Salad

FitSugar — Wed, 06 Jun 2007 07:30:00 -0700

One of the best things of summer is the food. So many of my favorite veggies are in season, so they are less expensive and tastier. This makes summer a great time to eat and make salads. Plus you don't have to turn on the stove.

To reap the most nutritional benefits from your salad you should add some color. Why limit yourself to just greens. Antioxidants often give color to food, so if you add a colorful array of veggies and fruits you will be covering your bases.

Here's a list of colorful vegetables to mix and match on top of your favorite greens:

fresh corn
chopped fresh herbs, like basil and dill
red, orange, and/or yellow peppers
tomatoes of any color (orange cherry tomatoes taste like candy!!!)
shredded carrots
red leaf lettuce
radishes
steamed green beans
radicchio
avocado
mango
berries (check out this recipe for Spinach and Strawberry Salad)
red cabbage chopped
green onions

Now, I would never put all those things in one salad, since I have a salad quirk where I usually limit my salad toppings to just 3 items. But in the summer, with so many veggies at the height of their season, I work through my quirk and sometimes can barely see the lettuce for all the wonderful ingredients I have added in.

I'd love to hear about your favorite summer salad combination. So tell me about it in the comments section below.

Healthy Meals Made Easy: Make a Big Salad

FitSugar — Mon, 26 Mar 2007 10:15:00 -0700

A great way to make sure you get your veggies for the week is to make one big salad. I'm more likely to eat a salad everyday if it's already made, as opposed to having to take time to make one everyday. Who has time for that?

It'll take about 30 min to an hour to buy all the stuff you need, and another 30 minutes to wash and cut everything up.

Here are some tips to make it go by even quicker:

Make a list of all the things you love in your salad including fresh veggies like carrots, cucumbers, yellow, green, orange, and red peppers, broccoli, cauliflower, and celery. Don't forget the fresh and dried fruit, nuts, flax seeds, and salad dressing as well. Having a list will help you remember everything. There's nothing worse than getting home and realizing you forgot the lettuce.
If you don't have a big huge plastic container with a lid, make sure to pick one of those up too.
Look for pre-washed lettuce in bags or plastic containers, and baby carrots. Buying these will save you a lot of time.

Want some more tips? Then read more

Once you get home, you won't even have to waste anytime putting your groceries away. Just wash everything and cut it up, and throw it in the container, pop on the lid and place it in the fridge.
If you like fresh fruit in your salad, cut it up, squeeze some lemon juice on it, and place it in a separate container.
Keep the dried fruit and nuts separate as well, and add them to the individual salads when you make them.

Now you'll have salad ready to have with dinner every night of the week.

Fit's Tips: If you prefer to eat salad for lunch, you can spread that big salad out into 5 separate containers instead of one big one. Then in the morning, you can just grab it before you go.

Taco Hell Continued

FitSugar — Thu, 14 Dec 2006 12:00:00 -0800

Just as I thought the Taco Bell Hell was coming to a hault, new reports are claiming that the E. coli contamination was not found in the green onions, as originally suspected, but possibly in the lettuce. While findings are not final, they are also looking at the cheese and ground beef.

While the lettuce is served in approximately 70 percent of all Taco Bell menu items, thought is that they should probably just focus on everything at this point.

White onions were also suspect at one point and health officials found the produce was contaminated with E. coli, but the strain was not the same as the one identified in the wider outbreak. Gross.

Interestingly enough, officials are still saying that the Taco Bell outbreak does not have anything to do with the Taco John E. coli outbreak.

As of Wednesday evening, the Center for Disease Control had reported 71 confirmed cases of E. coli infection in five states. New Jersey had 33 confirmed cases; New York had 22; Pennsylvania had 13, Delaware had two, and South Carolina had one.

Moral of the story? Stay away from taco joints right now.

7 Steps to a Healthier Sandwich

FitSugar — Wed, 18 Nov 2009 08:00:04 -0800

Whether it's the recession or our increasing need for simplicity, sandwiches are having a moment. They're one of my favorite easy lunches and very healthy if you make them right. But it's important not to get stuck in an unhealthy or unimaginative sandwich rut.

Some healthy-sandwich strategies are obvious: avoid fried foods and super-oily sauces, opt for whole-grain bread instead of sliced white. But that's only the beginning. For my seven tips on making sandwiches that are both delicious and nutritious, read more.

Open it up! An open-faced sandwich made with one slice of wheat bread instead of two can save around 70 calories.
Go green. In place of empty iceberg lettuce, opt for iron-rich greens like spinach or romaine. Try pressing a cup of raw spinach into a hot panini.
Load up on veggies. Sneaking veggies into sandwiches is a great way to get your five a day. Think beyond tomatoes and add everything from roasted beets to cucumbers to carrots.
And don't forget fruit! Similarly, you can increase your fruit intake through your sandwiches. I suggest sliced apples and cheese or figs and nut butter.
Hold the mayo. I'm sure you know this, but here's a reminder: mustard is a much better choice. One ounce of yellow mustard has just 19 calories and one gram of fat, while the same amount of mayo packs 210 calories and 21 grams of fat.
Speaking of mayo, try swapping it out for nonfat yogurt to make a healthier tuna or chicken salad.
Don't say cheese. Rather than eliminating the creamy texture of cheese, replace it with sliced avocado. One ounce has just 45 calories and loads of healthy fat.

Fittingly Mad: I'm Worth More Than a Couple of Cherry Tomatoes

FitSugar — Sat, 03 Feb 2007 06:00:00 -0800

Going out to eat is usually so great. You get all dressed up, catch up with your friends, eat amazing food, maybe have a drink or two - What could be better, right?

Well, I've been trying to eat more veggies since the New Year, so lately when I go out, I always order a salad with my meal.

Some salads are a meal all their own, and some salads, well, shouldn't even be given the dignity or respect of being called a salad.

The other day, I went to a fairly nice restaurant. The waitress brought me my "garden salad," and when I looked at it, all I saw was iceberg lettuce (gasp) and 3 cherry tomatoes. THREE! And they weren't even sweet or firm or sliced. I think they forgot the garden part.

This was the sorriest excuse for a salad I had ever seen. Want to hear the rest? Then read more

Where were the vibrant red, orange, and yellow peppers? The fresh, mouth-watering tomatoes? And what about the smooth and satisfying cucumbers? Not to mention the shredded carrots and beets, or the crescent-shaped celery.

And what's a salad without fresh and tender baby salad greens? A salad is just so much better topped with apples, dried cranberries, and walnuts. Don't even let me get started on the watery salad dressing.

No wonder people hate salads. If I had to eat that boring salad all the time - I'd refuse. It's hardly worth it, I mean, the whole point is to be eating a whole array of nutritious veggies. Limp lettuce does NOT count.

Fit's Tips: Learn from me - When you order a garden salad, ask what's in it before you order it. And see if you can add some of your favorite vegetables to it, so you don't just get a pathetic plate full of nothing much.

Cooling Foods to Beat the Heat

FitSugar — Thu, 21 Jun 2007 04:00:00 -0700

Summer is officially here!!!! Today marks the longest day of the year - summer solstice. Summer also means there is an abundance of fruits and veggies that are in season and super tasty right now. So to encourage you to eat some fruits and veggies, here's a list of foods to cool you down:

cucumbers
celery
broccoli
lettuces
radishes
melons
mint tea (try it iced - it's delish)
grilled fish

Smoothies and cool soups like gazpacho are also great to eat to beat the heat.

What healthy foods do you find cooling as the temperature climbs (notice I said healthy). Let me know in the comments below.

Source

Back on Track: Spin Salad For the Week

FitSugar — Sun, 15 Mar 2009 03:30:00 -0700

Of all the kitchen gadgets that help you eat healthy, one of my favorites is the salad spinner. I used to find them silly, but now that I have one, I use it all the time. With a little elbow grease, the whirling colander makes it easy to wash and dry lettuce in large batches.

If you've got a salad spinner, make it a part of your Sunday night ritual. Buy a head of lettuce over the weekend, then wash and dry a big batch on Sunday night. You can just keep the lettuce in the spinner and store it in the fridge. That way, you've got a bunch of prewashed lettuce for weekday lunches and dinners.