Florida Fresh: Lettuce1
Nutrition Facts
Florida's lettuces are:
High in vitamin A (with the exception of crisphead lettuce). Vitamin A aids in normal vision, healthy skin, and protects against infections.
High in vitamin K which helps in proper bone growth and blood clotting.
A good source of vitamin C which helps to heal cuts and keeps teeth and gums healthy.
A good source of folate. Folate produces red blood cells and reduces a woman's risk of having a baby with certain brain or spinal cord birth defects.
Source of fiber. Fiber reduces the risk of heart disease.
Naturally free of fat and cholesterol, and low in calories and sodium.
Note: There are four types of lettuce: romaine, butterhead, crisphead, and looseleaf. Romaine lettuce has tall, tightly packed, darker green leaves, with the inner leaves in lighter hues. Butterhead lettuce has buttery texture and its leaves are not as densely packed. Crisphead lettuce has pale green leaves forming a tight head. Looseleaf lettuce does not form a head; its leaves are joined at the stem.
Why Buy Locally?
The U.S. Department of Agriculture (USDA) estimates that the average farmers' market produce travels about 50 miles to its destination, compared to 2,000 miles for supermarket produce.
Buy locally and get these benefits:
Freshness and good nutrition. Fruits and vegetables harvested in their peak have better flavor and nutritional characteristics.
Social/cultural. Helps the community to be aware of the importance of agriculture.
Environmental. Protects the natural resources such as green space, wildlife, water, air, and soil.
Economic. Promotes local labor force.
Where are Florida's lettuces harvested?
Florida's lettuces are harvested throughout Florida.
When can you buy Florida lettuces?
You can buy Florida lettuces from November through May. This is seven months out of the year!
Select
Crisphead and romaine lettuces heavy for their size and that have crisp, tender leaves.
Butterhead and looseleaf lettuces that have softer leaves.
Bright color (dark to light green). The darker the green, the more antioxidants and nutrients.
Mixed lettuces for more nutritional balance.
Lettuces that do not have dry leaves.
Lettuces with leaves that are not wilted, browned, and/or yellowed.
Florida Fresh Lettuce: From Market to Table
Sweet and Sour Leafy Green Salad
Yield: 4 Servings
5 cups torn romaine lettuce
3 cups lightly packed spinach
2 cups sliced mushrooms
2 peeled and sliced oranges
1 cup halved pitted prunes
½ cup sliced red onion
½ cup nonfat honey mustard dressing
¼ tsp ground black pepper
Toss all ingredients in a large bowl.
*Nutrition info per serving (¼ recipe): Calories: 190 cal; Fat 1g; Sodium 310 mg; Carb 47g; Fiber 7g; Protein 4g; Vit A 130%; Vit C 110%; Calcium 10%; Iron 10%. *Vitamin A, Vitamin C, Calcium and Iron listed as % of daily value based on 2,000 calories.
Adapted from: http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx
Florida Salad
Yield: 8 Servings
1 cup torn romaine lettuce
½ cup coarsely chopped escarole
2 peeled and sliced carrot
½ cup coarsely chopped endive
1 seeded and sliced green pepper
1 bunch chopped cilantro
1 peeled and sectioned tangelo
1 peeled and sliced avocado
½ cup coarsely chopped kale
1 peeled and sliced cucumber
½ cup sliced strawberries
4 sliced radishes
½ cup whole cherry tomatoes
Toss all ingredients in a large bowl. Choose low-fat dressing.
Nutrition info per serving (Without dressing): Calories: 95 cal; Fat 3 g; Carb 9 g; Fiber 1 g; Protein 0 g
Adapted from: http://www.florida-agriculture.com/recipes/vegetables/vegetable-6050.htm.
Footnotes
This document is FCS8879, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: August 2009. Visit the EDIS Web site at http://edis.ifas.ufl.edu.
Claudia Peñuela, nutrition assistant-EFNEP, Department of Family, Youth and Community Sciences, Institute of Food and Agricultural Sciences; University of Florida; Gainesville, FL 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal
Opportunity Institution authorized to provide research, educational
information and other services only to individuals and institutions
that function with non-discrimination with respect to race, creed,
color, religion, age, disability, sex, sexual orientation, marital
status, national origin, political opinions or affiliations.
For more information on obtaining other extension publications,
contact your county Cooperative Extension service.
U.S. Department of Agriculture, Cooperative Extension Service,
University of Florida, IFAS, Florida A. & M. University Cooperative
Extension Program, and Boards of County Commissioners Cooperating. Millie Ferrer-Chancy,
Interim Dean.
