Lettuce Be Happy. Your Guide to Lettuce & Why You Should Eat It & Clean It.

 In Blog, Food Safety, Natural, Organic Life

lettuce be happy

Your all-access guide to lettuce and why you should eat it and clean it!


Here are my top 10 Fit Foodie Facts about why you should eat lettuce:
  1. Low Calorie Content & Almost Zero Fat
  2. Helps Weight Loss
  3. Heart Healthy
  4. Omega-3 Fatty Acids
  5. Complete Protein (Romaine Lettuce is 20% protein)
  6. Helps with Insomnia
  7. Lettuce is Alkaline Forming
  8. Low Glycemic Index
  9. Whole Life Food
  10. Lettuce Tastes Great
You should ALWAYS choose red or dark colored greens over whites.  Red & Green Leaf Lettuces hold more nutritional value and taste than crisphead lettuce (aka Iceberg Lettuce).

The Battle of the Lettuce

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 Romaine lettuce is not only better tasting than iceberg lettuce, but also: 
  • Contains LESS sugar and sodium
  • Contains TWICE the Protein (about 20% of romaine lettuce’s contents come from protein)
  • Contains TWICE the calcium
  • Has THREE TIMES the amount of Vitamin K
  • Has FOUR TIMES the amount of Iron
  • Holds EIGHT TIMES the amount of Vitamin C
  • Holds SEVENTEEN TIMES the amount of Vitamin A
SO NOW…WHICH DO YOU CHOOSE?

There are FOUR main categories of Lettuce:

1. Romaine Lettuce is classic, sweet, & crunchy.
ROMAINE LETTUCE
2. Crisphead Lettuce (aka Iceberg) is white on the inside, crisp, & very mild tasting.
CRISPHEAD LETTUCE
3. Butterhead Lettuce (aka Boston & Bibb) has large green leaves, soft & sweet
BUTTERHEAD LETTUCE
4. Red & Green Leaf Lettuce has delicate leaves and taste
RED AND GREEN LEAF LETTUCE

CAUTION WHEN BUYING / EATING LETTUCE

Even if you are buying organic, lettuce contains a lot of toxins, bacteria and pesticides because of the high surface to weight ratio and bugs and microorganisms love those tender lettuce leaves just as much as all of us!
Lettuce is top on the list of dirtiest of foods! So make sure you wash ALL of your greens with Eat Cleaner Fruit & Vegetable Wash immediately when you bring it home.  It will save you time & money, AND protect your entire family from bacteria and pesticides.
SHOP NOW FOR EAT CLEANER WASH & SAVE 25% OFF OF YOUR FIRST ONLINE ORDER BY USING ECWELCOME1 AT CHECKOUT
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Lettuce Wraps are a favorite quick & easy dish! Ditch the bread and heavy carbs and create fun and crunchy wraps of all sorts for everyone in the house!

Ground Turkey and Cauliflower Lettuce Cups

Ground Turkey & Cauliflower Lettuce Cups

So fresh and packed with flavor, I love getting more veggies onto the plate with the lettuce cups and cauliflower in the mixture.  Let everyone assemble their own like a taco bar!

Serves 3-4

INGREDIENTS

3 cloves garlic, crushed

½ onion, finely chopped

1 pound ground lean white meat turkey or tempeh

2 C cauliflower, washed with Eat Cleaner Fruit + Vegetable Wash, steamed and chopped fine

1 teaspoon oregano, dried

¼ teaspoon rosemary

1 1/2 teaspoons cumin

Sea salt to taste

24 pieces of Bibb or Butter lettuce, washed with Eat Cleaner Fruit + Vegetable Wash, pieced out into whole sheets

SAUCE

cup tomato sauce

teaspoon dried oregano

teaspoon red pepper flakes

garlic cloves crushed

½ teaspoon sea salt

TOPPING

cups Nonfat Greek yogurt with 2 T fresh lemon juice

Directions

1)  Saute crushed garlic and onion in a large skillet over medium low heat until translucent, about 5 minutes.  Add the lean ground turkey or meat. Cook and stir for 5-10 minutes until the meat is cooked.

2)  Drain any excess grease and add in chopped, cooked cauliflower.

3)  Add the soy chorizo and oregano, rosemary, cumin and sea salt

4)  Spoon 2 T of meat mixture into each lettuce cup

5)  Top with tomato sauce and nonfat Greek yogurt with lemon juice before serving.


ENJOY & REMEMBER TO EAT CLEANER, EVERYDAY!


For more great tips and recipes from Chef Mareya, The Fit Foodie, visit www.eatcleaner.com or text EATCLEANER to 22828 to Join The Cleaner Plate Club!

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