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Healthy Recipe Doctor

with Elaine Magee, MPH, RD

Elaine Magee's blog has now been retired. We appreciate all the wisdom and support she has brought to the WebMD community throughout the years.

Tuesday, August 15, 2006

Love Those Bag O’ Salads

I confess! I love having those bags of ready-to pour salad greens in my crisper. In my defense, let me add though that I always get them on sale. I’m probably in reality saving myself, what, a measly 5 minutes? But this is an example of mind over matter. It “seems” so much more convenient to throw a salad together that you are that much more willing do it. The two bags of greens I tend to buy? Hands down, baby spinach and chopped romaine lettuce (we love light caesar salads in my house).

Just having the lettuce part of the salad be done already, just helps, what can I say. I often have the sliced carrots and the sugar snap peas (they come in small bags) handy as well, then all I end up doing is throwing in some cherry or grape tomatoes and some sliced cucumber. Sometimes I open a can of kidney beans, rinse them while they are still in the can, and sprinkle them over the top of the salad. I’ve never timed myself, but I’m guessing all of this comes together in about 5 minutes.

The Spinach and Romaine lettuce options are going to be your best in terms of phytochemicals and nutrients. Spinach is way up there nutritionally; after all, it’s a member of the acclaimed “dark green leafy” vegetable grouping!

Check out these numbers:
[2 cups]
Spinach leaves, chopped
25 calories, 3 g fiber, 88 mg sodium
% Daily Value for:
vitamin A 94%, vitamin B1 8%, vitamin B2 16%, vitamin B3 5%, vitamin B6 14%,
folic acid 121%, vitamin C 52%, vitamin E 24%, calcium 14%, magnesium 32%,
potassium 31%, iron 20%

[2 cups]
Romaine lettuce, chopped
18 calories, 1.5 g fiber, 9 mg sodium
% Daily Value for:
vitamin A 37%, vitamin B1 10%, vitamin B2 8%, vitamin B3 4%, vitamin B6 3%,
folic acid 85%, vitamin C 45%, vitamin E 6%, calcium 5%, iron 8%,
potassium 16%

Are you a bag salad fan?


Related Topics: Farmer’s Market Finds, 10 Tips & Tricks for Healthy Summer Salads

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Posted by: Elaine Magee, RD at 7:22 am

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