Learn more about the different kinds of

greens

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and Citrus Salad

Spicy Shrimp

SOURCES

University of Illinois Extension

Lettuce

Salad bowl shot from the top, with shrimp, avocado, green leaves & citrus fruits.

Going

green

Any edible plant leaves that are eaten as a vegetable are considered leafy greens. This includes popular greens such as kale, arugula, spinach and radicchio. Dark-color greens, such as kale, arugula and spinach are the most nutrient dense.

They contain vitamin C, vitamin A, vitamin K, B vitamins and potassium, which protect cells from damage, may reduce the risk of some cancers and promote heart health. Radicchio, a dark red or purple vegetable, also has vitamin K, which strengthens bones and may help prevent osteoporosis and inflammation. Lettuce is also included, but it’s not botanically related to other types of leafy greens.

Lettuce varieties are further split into categories, including romaine, leaf (lettuce that doesn’t grow in a compact head), butterhead (Boston and Bibb) and crisphead (iceberg). Romaine is the most nutrient-dense lettuce, containing vitamins A, C, K and potassium. Iceberg and butterhead lettuces also have vitamin A and folate, which helps form red blood cells.

All leafy greens have nutrients that may help slow down cognitive decline, promote weight loss and possibly help protect against developing gestational diabetes. Read on to find out about some of the taste and texture differences between various kinds of leafy greens.

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and Sun-Dried Tomato Salads

Grilled Greek Chicken

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Salads

Italian Prosciutto

Salad Essentials

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Kale Salad

Berry ’n’ Peach

Romaine adds texture and a subtly sweet flavor to this salad. Bite into crisp leaves that pair well with tender shrimp and creamy avocado.

Top-down view of a tray with a mix of berries, peaches, cheese, and a variety of green leaves.

Get fresh, washed, chopped fruits and vegetables already prepped for your salads.

Spring Mix: The bagged premixed salad’s varied textures, flavors and colors play well against sweet, grilled peaches and juicy berries.

Plate with grilled chicken, a bunch of greens, tomatoes, and other toppings.

Hy-Vee True chicken is all natural and raised cage free without any antibiotics, hormones or steroids.

LETTUCE Prewashed and bagged salad greens are time-savers for an easy last-minute meal or side dish.

Arugula: The peppery green does double duty, bringing a crunchy texture and a strong flavor to balance the smooth and mild grain, farro.

Iceberg and Romaine are mild lettuce varieties with extra crunch, which pairs perfectly with salty prosciutto and soft, creamy mozzarella pearls.

Throwing together a quick and nutritious salad can be easy using these ready-to-serve ingredients from Hy-Vee.

SALAD DRESSINGS Hy-Vee offers a wide variety of delicious salad dressings, such as classic Italian and cucumber ranch.

CROUTONS Add crunch to salads with Hy-Vee croutons. Try Ranch or Cheese & Garlic to add an extra layer of flavor.

Harvard Health Publishing

Salad greens: Getting the most bang for the bite

Lettuce Info

Lettuce nutrition

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