Happy 2022! One of the most common New Year's resolutions is to become healthier in some way. If that is one of your resolutions, we want to share how leafy greens can aid in your efforts. Each week we will feature a different green and share a little about it’s popularity, flavor, and nutrition.
#1 Iceberg Lettuce
Iceberg lettuce has a mild flavor and crunchy texture. It makes a great base for salads -best known for the Wedge-, as a layer on your favorite burger or sandwich or to use as a wrap if you are trying to eliminate carbs.
In terms of nutrition, Iceberg lettuce is a good source of Vitamin K and Folate. It packs only 10 calories in each one cup serving.
Iceberg lettuce is the number one produce commodity in the state of Arizona. Arizona farmers shipped 20,278,811 cartons during the period of July 1, 2020 - June 30, 2021 - that is over 1 billion pounds of iceberg lettuce!
#2 Romaine Lettuce
Romaine lettuce follows closely behind Iceberg in popularity. This is likely due to it’s crisp texture and mild yet slightly sweet flavor. Romaine is most often featured in a Ceasar salad, but makes a great base for almost any kind of salad. It also adds a nice crunch to sandwiches and burgers or can be used as a wrap instead of a bun.
Nutritionally, Romaine lettuce is an excellent source of Vitamins A and K, it is a good source of Folate, and it provides lutein and zeaxanthin. With only 10 calories per one cup serving, Romaine provides many nutritional benefits.
Romaine lettuce is the number two produce commodity in the state of Arizona. Our farmers produced 17,569,804 cartons (over 700 million pounds) during the period of July 1, 2020 - June 30, 2021.
#3 Leaf Lettuce
Leaf lettuce, which includes a green and red variety, is soft and tender with a mild flavor. It is most often used in salads, but can also be an accompaniment to burgers, sandwiches or as a wrap.
Leaf lettuce is an excellent source of Vitamin K, a good source of Vitamin A and contains lutein and zeaxanthin. A 1 cup serving provides all the nutrients listed above and only contains 5 calories.
It is the 3rd most popular leafy green grown in Arizona and the 4th most popular of all Arizona produce commodities. Arizona vegetable farmers produced 6,276,716 cartons (that’s more than 200 million pounds!) during the period of July 1, 2020 - June 30, 2021.
Spinach can be harvested young for smaller leaves that are sweet and mild. As spinach matures, the leaves get larger and less tender but maintain a similar flavor. Spinach leaves are versatile and can be used in salads, many people also enjoy cooked spinach alone or added into other dishes.
A one cup serving of spinach provides an excellent source of Vitamin K, it is a good source of folate and Vitamin A, and it also provides Vitamin C, iron, magnesium, lutein and zeaxanthin.
Spinach is the 4th most popular leafy green grown in Arizona and the 5th most popular of all Arizona produce commodities. Farmers in Arizona produced 5,866,119 cartons (nearly 150 million pounds!) during the period of July 1, 2020 - June 30, 2021.
#5 Spring Mix
Spring mix is a blend of several different varieties of baby leafy greens. Leaves are tender and mild, but the flavor depends on what precisely is included in the mixture.
In general, Spring Mix provides an excellent source of Vitamin K and folate with only 5 calories per cup.
Spring Mix is the 5th most popular leafy green grown in Arizona and the 6th most popular of all Arizona produce commodities. Our farmers produced 2,562,792 cartons (approximately 9 million pounds) during the period of July 1, 2020 - June 30, 2021.