Produce Guide - Lettuce
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Storage: Keep unwashed lettuce in a plastic bag in the refrigerator. Store 3-4 days. Preparation: Wash thoroughly. Do not soak. Drain or blot dry with a paper towel. Use: Add to sandwiches, burgers, tacos, or burritos. Use lettuce leaves as wraps. Create salads with lettuce and “suggested veg- gie toppings”. Other great toppings include fruit, nuts and seeds, cheeses, meats, boiled egg, croutons, and your favorite dressing. capitalareafoodbank.org/produce-guides Lettuce Nurition Info: 1 cup raw shredded romaine lettuce = 8 calories | 2g carbs | 0g fat | 1g protein | 4mg sodium | 1g fiber Varieties: Butterhead, Crisphead (includes Iceberg), Loose- leaf (includes Red and Green), Celtuce, Romaine Tip: Toss a salad with dressing at the last minute to keep the lettuce from becoming soggy. Good For You: Lettuce provides vitamins such as A and K. Vitamin A helps your skin and eyes stay healthy and also helps prevent infections. Suggested Veggie Toppings: baby corn, bell peppers, broccoli, cauliflower, celery, cucumbers, mush- rooms, onion, shredded carrots and tomatoes Image by Seb Ruiz
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This produce guide is part of the Capital Area Food Bank’s work to not only acquire and distribute healthy food, but also to educate the community about how to maximize their food budget and cook at home.
Transcript of Produce Guide - Lettuce
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Storage: Keep unwashed lettuce in a plastic bag in the
refrigerator. Store 3-4 days.
Preparation: Wash thoroughly. Do not soak. Drain or blot dry with a paper towel.
Use: Add to sandwiches, burgers, tacos, or burritos. Use lettuce leaves as wraps. Create salads with lettuce and suggested veg-
gie toppings. Other great toppings includefruit, nuts and seeds, cheeses, meats, boiledegg, croutons, and your favorite dressing.
capitalareafoodbank.org/produce-guides
LettuceNurition Info:1 cup raw shredded romainelettuce = 8 calories | 2g carbs |0g fat | 1g protein | 4mg sodium| 1g fiber
Varieties: Butterhead, Crisphead (includes Iceberg), Loose-leaf (includes Red and Green), Celtuce, Romaine
Tip: Toss a salad with dressing at the last minute to keep thelettuce from becoming soggy.
Good For You: Lettuce provides vitamins such as Aand K. Vitamin A helps your skin and eyes stay healthy andalso helps prevent infections.
Suggested Veggie Toppings: baby corn, bellpeppers, broccoli, cauliflower, celery, cucumbers, mush-rooms, onion, shredded carrots and tomatoes
Image by Seb Ruiz
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Almacenamiento: Guardar sin lavar en una bolsa plstica en la
nevera. Guardar 3-4 das.
Preparacin: Lavar muy bien. No dejar en remojo. Escurrir o secar con una toalla de papel.
Uso: Aadir a sndwiches, hamburguesas, tacos, o
burritos. Usar las hojas para hacer enrollados. Crear ensaladas con lechuga y las verduras
sugeridas. Algunas excelentes adiciones in-cluyen frutas, nueces y semillas, quesos, car-nes, huevos duros, cuscurros y su aderezofavorito.
capitalareafoodbank.org/produce-guides
Image by Seb Ruiz
LechugaInformacin nutricional:1 taza de lechuga romana cruda = 8caloras | 2g carbohidratos | 0g grasa |1g protenas | 4mg sodio| 1g fibras
Saludable: La lechuga ofrece las vitaminas Ay K. La vitamina A ayuda a mantener la piel y losojos saludables y a evitar las infecciones.
Verduras sugeridas: choclitos, pimien-tos, brcoli, coliflor, apio, pepinos, championes,cebolla, zanahorias ralladas y tomates
Consejo: No mezcle la ensalada con el aderezohasta el final, para evitar que la lechuga se marchite.
