Are you tired of the same old spinach and romaine salads? Well, look no further because in this video by The Dr. Gundry Podcast, you’ll discover some alternative types of salads that are not only delicious but also packed with nutrients. It’s unfortunate that there are often outbreaks of germs like e.coli and salmonella in leafy greens, but that shouldn’t deter you from enjoying a healthy salad. Dr. Gundry shares his top picks, starting with arugula, which is a member of the cruciferous vegetable family and a powerful source of phytonutrients. If you prefer something milder, he recommends butter lettuce, which is high in fiber and rich in vitamins A and K. And if you’re up for a trendy choice, kale is a fantastic option as it’s hearty, affordable, and nutrient-dense. Dr. Gundry even shares tips on how to make kale tender and enjoyable to eat. But that’s not all! He also suggests using cabbage and Brussels sprouts in salads for that satisfying crunch. So, next time you’re craving a salad, don’t be afraid to branch out and try these alternative greens. And remember to drizzle them with some high-quality olive oil for that extra taste and health boost.
Arugula
Description and availability
Arugula is a popular leafy green that is widely available in well-stocked grocery stores. It is a member of the cruciferous vegetable family, which includes cauliflower, cabbage, brussels sprouts, and kale. Arugula has a distinct peppery flavor that adds a little bite to your salad.
Health benefits of arugula
Arugula is a powerful source of important phytonutrients that have been shown to support lasting health. It is high in vitamins and minerals, including vitamin K, which is essential for keeping your bones and blood in top shape. Additionally, arugula is a great source of fiber, which helps to keep your digestion smooth and your gut bugs happy.
Ways to use arugula
Arugula is a versatile green that can be used in a variety of ways. You can enjoy it on its own as a salad, mixed in with other milder greens, or even used to make pesto. Arugula blends nicely with walnuts and pecorino cheese for a punchy sauce. It can also be added to sandwiches, wraps, or as a pizza topping for added flavor and nutrition.
Butter Lettuce
Description and availability
Butter lettuce, also known as Bibb lettuce or Boston lettuce, is a nutritious leafy green that is widely available in grocery stores. Unlike its name suggests, butter lettuce is a healthy option. It has a mild flavor, similar to romaine lettuce, but with silkier and more delicate leaves.
Health benefits of butter lettuce
Like most leafy greens, butter lettuce is high in fiber, which helps to keep your digestion smooth and your gut bugs happy. It is also an outstanding source of vitamins A and K, which are essential for keeping your bones, blood, and eyesight in top shape.
Ways to use butter lettuce
Butter lettuce can be used in a variety of dishes. Its mild flavor makes it a great choice for salads, sandwiches, wraps, and even smoothies. It pairs well with olive oil for a healthy and tasty dressing. Just remember to avoid heavier dressings as the leaves are delicate.
Kale
Description and availability
Kale has become mainstream and is now widely available in grocery stores. It is a hearty and affordable leafy green that is known for its nutrient density and disease-fighting potential. It has a slightly bitter flavor but is not overpowering.
Health benefits of kale
Kale is one of the most nutrient-dense foods on the planet. It is loaded with vitamins and minerals, including vitamin C, which can help boost your immune system. It is also a great source of fiber and contains powerful compounds that have been shown to have disease-fighting potential.
Tips for tenderizing kale
Raw kale can be tough to chew, but there is an easy way to make it more tender. To tenderize kale, remove the stems and shred the leaves into nice pieces. Toss the kale in a bowl with a pinch of sea salt, some olive oil, and the juice of half a lemon. Then, give it a massage for about 30 seconds. This will help break down the toughness and make the kale deliciously tender.
Ways to use kale
Kale is a versatile green that can be used in a variety of ways. It can be added to salads, soups, stir-fries, or even used to make kale chips. It can also be juiced or blended into smoothies for an added boost of nutrition. The possibilities are endless when it comes to incorporating kale into your diet.
Cabbage
Description and availability
Cabbage is a versatile and refreshing leafy vegetable that is commonly used in coleslaw. It is widely available in grocery stores and adds a great crunch to any salad. Cabbage has a nice neutral flavor and is sturdy enough to hold up to various dressings.
Health benefits of cabbage
Cabbage is rich in vitamins and minerals and is a great source of dietary fiber. It is low in calories and fat, making it a healthy choice for weight management. Cabbage also contains antioxidants and has anti-inflammatory properties that can help support overall health.
Ways to use cabbage
Cabbage can be used in a variety of ways in salads. It can be shaved or sliced finely and tossed with a lemony vinaigrette, shaved parmesan, and toasted walnuts for a satisfying salad. Cabbage can also be used as a base for coleslaw or added to wraps and stir-fries for added texture and crunch.
Brussels Sprouts
Description and availability
Brussels sprouts are miniature counterparts of cabbage and are widely available in grocery stores. They have a slightly bitter and nutty flavor but are packed with nutrients. Brussels sprouts are often used as a side dish or roasted, but they can also be used in salads for added crunch.
Health benefits of Brussels sprouts
Brussels sprouts are rich in vitamins and minerals, including vitamin K and vitamin C. They are also a great source of dietary fiber, which can help support digestive health. Brussels sprouts contain powerful compounds with disease-fighting potential and can be a great addition to a healthy diet.
Ways to use Brussels sprouts
Brussels sprouts can be shaved or sliced finely and added to salads for a refreshing crunch. They can also be roasted or sautéed and used as a side dish or added to stir-fries. Brussels sprouts pair well with a variety of flavors and can be a delicious addition to any meal.
Watercress
Description and availability
Watercress is a leafy green that has a peppery taste and is widely available in grocery stores. It is often used in salads and has a refreshing and slightly bitter flavor. Watercress is best enjoyed raw to fully experience its unique taste.
Health benefits of watercress
Watercress is packed with vitamins and minerals and is known for its high nutritional value. It is a great source of antioxidants and contains phytonutrients that can help support overall health. Watercress is also rich in vitamin K, vitamin C, and dietary fiber.
Ways to use watercress
Watercress is best enjoyed raw in salads or used as a garnish for sandwiches and soups. It can also be added to smoothies or blended into pesto for a unique flavor. Watercress can add a refreshing and peppery taste to any dish and is a great way to incorporate greens into your diet.
Radicchio
Description and availability
Radicchio is a vibrant purple leafy vegetable that has a slightly bitter taste. It is widely available in grocery stores and can add a pop of color to any salad. Radicchio has crisp leaves that provide a satisfying crunch.
Health benefits of radicchio
Radicchio is low in calories and fat but high in nutrients. It is a great source of dietary fiber and contains antioxidants that can help protect against oxidative stress. Radicchio is also rich in vitamins and minerals, including vitamin K, vitamin C, and folate.
Ways to use radicchio
Radicchio can be used in a variety of salads and adds a beautiful color and texture. It can be used as a base for a salad or tossed with other greens for added flavor. Radicchio can also be grilled or roasted to bring out its natural sweetness and enhance its flavor.
Frisée
Description and availability
Frisée is a curly and bitter green that is often used in salads. It is widely available in grocery stores and has a unique texture and flavor. Frisée has delicate leaves that add a nice crunch to any salad.
Health benefits of frisée
Frisée is a nutrient-dense green that is low in calories but high in vitamins and minerals. It is a great source of dietary fiber and contains antioxidants that can help support overall health. Frisée is also rich in folate, vitamin C, and vitamin A.
Ways to use frisée
Frisée is best enjoyed raw in salads or used as a garnish for soups and sandwiches. It can be mixed with other greens or used as a base for a salad. Frisée pairs well with tangy dressings and can add a refreshing and bitter taste to any dish.
Other Greens
Description and availability
There are numerous other greens that can be used in salads, each with their own unique characteristics. These greens include watercress, radicchio, frisée, and many others. They are commonly available in grocery stores and can add variety and nutrition to your salads.
Health benefits of other greens
Other greens, such as watercress, radicchio, and frisée, offer their own health benefits. They are all nutrient-dense and are rich in vitamins, minerals, and antioxidants. Incorporating a variety of greens into your diet can help ensure that you are getting a wide range of nutrients.
Exploring different salad greens
Experimenting with different salad greens can add excitement and variety to your meals. Trying new greens can introduce you to new flavors and textures, and you may discover a new favorite. Exploring different salad greens can also provide you with a wider range of nutrients and health benefits.
Food Safety and Salad Alternatives
Why look for salad alternatives?
Food safety is an important consideration, especially when it comes to leafy greens. Outbreaks of foodborne illnesses, such as E. coli and salmonella, can often be linked to contaminated lettuce or spinach. It is important to stay informed and be aware of any food safety warnings or recalls.
Benefits of trying new salad greens
Trying new salad greens can have several benefits. First, it allows you to expand your culinary horizons and discover new flavors and textures. Second, it can provide a wider range of nutrients, as different greens offer different nutritional profiles. Lastly, it can be a safer option, as outbreaks of foodborne illnesses are often isolated to specific types of greens.
Importance of using high-quality olive oil
When preparing salads, it is essential to use high-quality olive oil. Olive oil is a healthy fat that provides numerous health benefits, including reducing inflammation and supporting heart health. Using high-quality olive oil can enhance the flavor of your salads and boost their nutritional value. It is worth investing in a good bottle of olive oil to elevate your salad experience.
In conclusion, there are many alternative salad greens available that offer a variety of flavors, textures, and health benefits. Arugula, butter lettuce, kale, cabbage, Brussels sprouts, watercress, radicchio, and frisée are just a few examples. Exploring different greens can add excitement and variety to your meals while also providing a wide range of nutrients. When preparing salads, it is important to stay informed about food safety and use high-quality olive oil to enhance both taste and nutrition. So next time you see a food safety warning, don’t be discouraged. Instead, embrace the opportunity to try something new and delicious for a healthier you!