Then add this super tasty creamy dressing for flavour.
1 - 2 avocados
2 cloves crushed garlic
3 tbsp extra vergin olive oil or hemp oil or flaxseed oil
1/3 c water
sea salt and pepper to taste
juice from 2 lemons
1 c packed basil leaves
But not all leafy greens will build a super-nutritious salad. In fact, iceberg lettuce ranks the lowest in nutritional value across the board (96% water content will do that!). Turbo-charged spinach, on the other hand, boasts nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, and ample amounts of calcium and iron. Clearly, Popeye was on to something.
Prefer a crunchier base? A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Or, for a mild but textured bed, red leaf lettuce clocks in at just 4 calories per cup, with nearly half of the daily recommended dose of vitamins A and K. Arugula (technically a cruciferous vegetable like broccoli, kale, and cabbage) also packs a healthy dose of nutrients and phytochemicals, which may inhibit the development of certain cancers. And for the non-committal types, mixed greens (typically a mix of romaine, oak leaf lettuce, arugula, frisée, and radicchio) offer, well, a mixed bag of nutritional benefits, depending on the batch.
Research shows that darker “loose” or “open leaf" lettuces (such as romaine, red leaf, and butterhead) contain more antioxidants and nutrients than the typically lighter-colored, more tightly-packed heads (such as iceberg). The reason? The darker leaves are able to absorb more light and, in turn, synthesize more vitamins.