Let in the Lettuce
Nutrition Blog

Let in the Lettuce

Finish up those Turkey Day leftovers, and clear your palate with some lighter fare this next week. Lettuce is in season, and after roasted everything, I think salad is exactly the thing to eat!

Lettuce, whether Romaine, red leaf, iceberg or butter, is mostly water with varying amounts of fiber. All varieties contain high amounts of Vitamin K, which not only helps our blood to clot, but is critical for the maintenance of bone mass and for decreasing the risk of arterial calcification. Since Vitamin K consumption has dropped extensively in the past 50 years, its’ importance in preventing heart disease, the number 1 killer of people with diabetes, can’t be overstated.

Consider all the simple ways to include lettuce into day-to-day meals and snacks. Add it to sandwiches, use it instead of bread for a wrap, use it in grain bowls, or just make a fabulous, filling seasonal salad.

Try this simple Waldorf Salad as a heart and blood sugar friendly meal or side.

  • 1 cup fresh baby spinach leaves
  • 1 cup chopped lettuce, red-leaf is nice
  • 1 handful raw walnuts, about 2 tablespoons
  • ½-1 whole chopped up apple
  • 1-2 cleaned, chopped celery stalks
  • 1 handful of sliced grapes, or pomegranate arils
  • 1 tbsp non-fat Greek yogurt
  • 1 tbsp fresh lemon juice
  • 1 teaspoon honey
  • A pinch of salt and pepper
  • Minced fresh parsley or tarragon

Clean and chop lettuce and add to a bowl. Top with walnuts, apple, celery, and pomegranate arils and/or sliced grapes. Whisk together Greek yogurt, lemon juice, honey, and seasoning. Enjoy!