Green Kitchen Tips In Season Now

Published on June 7th, 2011 | by Rachel Fox, RD

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Romaine Lettuce: In Season Now

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In Season Now

leafy romaine

Summer weather calls for cool, fresh meals. Since romaine lettuce is in season from the start of spring well into the late summer months, each meal has potential to contain that crispy cool satisfaction.

What’s in it for you?

Like all other leafy greens, romaine is extremely low calorie. For every two cups of chopped raw romaine, there are only about 15 calories. The four most potent vitamins found in romaine lettuce are vitamin K, vitamin A, vitamin C and folate. Vitamin K is involved with blood clotting; romaine contains well over 100% of a healthy adults daily needs. Vitamin A contributes to healthy eyes, skin and other body membranes; romaine has about 60% of the daily needs of an adult. Vitamin C is a healthy antioxidant that helps with immune function. Folate is important for women of child bearing age to help prevent fetal neural tube defects.

Romaine does not have very much fiber for a leafy green, only 1 g fiber per 1 cup chopped lettuce. Regardless of it’s low fiber content, romaine is still part of the “dark green leafy” vegetable group. According to the USDA, Americans should aim for at least three servings per week. The more the better!

Ways to Enjoy Romaine

Romaine lettuce is not just a salad base. Try these new ways to enjoy this healthy leafy green.

  • Blend it in a green smoothie. I feel the perfect smoothie has 1 cup of greens to 1 cup of fresh fruit to 1/2 cup fluid (water, green tea, juice)
  • Create lettuce wraps. Romaine leaves are perfect for this Asian dish.
  • Make an un-wich. Instead of using bread or pita for your sandwich, wrap everything in thick crispy leaves of romaine.
  • Add it to stir fry dishes along with other leafy greens like bok choy and spinach.
  • Chop and add to any salad and sandwich for added fresh green crunch and vitamin K!

My favorite romaine dish is the traditional Caesar salad. It is plain and simple, yet refreshing and super tasty. What is your favorite way to enjoy romaine?

Image credit to creative commons user: Rachael & Zane Ross

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About the Author

Rachel is a Registered Dietitian and food and nutrition enthusiast from southeast Michigan. She has her Bachelor's in Dietetics from Central Michigan University and completed her dietetic internship at Michigan State University. Rachel aspires to get a Master's of Public Health in the near future. Her passions include cooking, baking, and even grocery shopping. She supports local food, slow food, and good food! Rachel's spare time is devoted to attending local concerts and festivals, reading and playing tennis.



  • http://Web Dinneen

    Thank you for today’s romaine post (I’m re-posting on FB). Romaine is often overlooked and passed over in favor or darker greens or mixed lettuces for salads. Thanks for the reminder to “love the Romaine”. Adding romaine to green juice helps mellows out some of the more bitter greens too.

    • Rachel Fox, RD

      I agree! Romaine is overlooked.

  • http://www.realfoodinspiration.com Angel Bivins

    I am eating tuna salad wrapped in romaine leaves as we speak. I was trying to figure out why my sudden craving for romaine lettuce and it must be I’m low in vitamin K as you note! I have to be careful about how much bread I eat so I use romaine for anything I would normally use bread for.

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