Easy shortcuts to enjoying more delicious, nutritious, and flavourful salads during peak season
When it’s too hot to cook indoors, a cold crisp green salad is a refreshing meal option. Having salad for dinner is also a way to enjoy summer’s nutrient- and flavour-packed local produce.
When it comes to lettuce, romaine gets top score for overall nutrient content. It’s an exceptional source of folate, beta-carotene, brain-friendly lutein and bone-building vitamin K. Butterhead lettuce provides, per serving, more folate, calcium, iron, potassium and vitamin K than green and red leaf lettuce but has less beta-carotene and lutein.
If you use packaged greens, choose ones with best-before dates as far in the future as possible and eat them within three days. The longer greens sit in bags or containers, the more time there is for potential bacteria to grow.To add extra fibre, as well as a range of textures, colours, nutrients and phytochemicals to your salad, toss in a variety of vegetables – raw, grilled, roasted, even pickled.
For fast salad prep, wash and dry head lettuce when you get it home from the market. Wrap clean lettuce leaves in paper towels and store in a re-sealable produce bag or a lettuce keeper.
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