Okay, I’ll admit it: lettuce doesn’t taste that great naked, but a simple dressing and a sprinkling of fruit and nuts or other fresh veggies is all it needs to go from 
drab to fab in no time. August is the perfect time to feature the abundant array of lettuces that Gelson’s has to offer since big salads make for perfect meals in hot weather.
There are over 40 types of salad greens, each with varying amounts of nutrition, but they all contain good quantities of vitamins A and C, folate, beta-carotene, and lutein. Vitamin A, beta-carotene, and lutein help protect our eyes from cataracts and age-related macular degeneration and enhance vision. Folate is an under-consumed nutrient for many, but it is important for lowering artery-clogging homocysteine levels in the blood and for preventing neural tube defects in developing fetuses. Vitamins A and C, folate and beta-carotene are all important for the formation of healthy tissue and skin, and therefore help protect our immune systems.
A serving of raw lettuce is one cup, and has between five and ten calories. Small leaves and baby lettuces tend to be more nutritious because when larger leaves are torn or cut they lose vitamin C and other water-soluble nutrients. Try to eat a mixture of different varieties of greens, so you can reap all the nutritional benefits they have to offer. Arugula and watercress offer the most nutrition, and because they are actually members of the cruciferous vegetable family (along with cabbage, bok choy, broccoli, Brussels sprouts, and cauliflower) they contain indoles, which help protect against cancer. Remember the color rule, too: the deeper the color, the more nutritious the vegetable (so try to include some of the purple baby romaine leaves in your mix).
Greens are abundant all year long at Gelson’s, and are sold in heads, loose in bulk, and in boxes or bags. The difference among them is really just a matter of convenience. There are also several organic options. Whichever you buy, make sure the leaves are crisp, free of brown edges or spots, and are moist, but not wet. At home, store your lettuce in the crisper, inside plastic bags with a few holes in them. All greens need to be washed just before you use them, even bagged varieties, to remove any grit and sand. A salad spinner is your best bet for properly washed and dried leaves. Paper towels are helpful for removing extra moisture, too. Whatever your preferred method, make sure your lettuce is dry, since dressing will not stick to wet leaves. Dress and toss your salads just before you eat them—preferably with extra virgin first cold pressed olive oil and some vinegar or lemon juice. Dressings that contain fat are important since many of the nutrients in lettuce and other salad ingredients are only absorbed in the presence of fat. This month, try my recipes for Tropical Seafood Salad and Crisp Summer Salad.
