How to Prep and Store Healthier Greens

9

January 22, 2014 by Katie

I’m currently reading, Eating on the Wild Side: The Missing Link to Optimum Health, by Jo Robinson. One of the things I’m taking from it is how to maximize the nutrient value of my food. I haven’t made it through the entire book, but so far I’ve routinely used their lettuce prepping techniques and I had to share them!

According to the “How to Store Lettuce” section, by preparing your lettuce and kale the way I share below, you will increase the nutrient value of your greens and they will store longer. It takes about 15 minutes to prep everything, but the process becomes more streamline once you get the hang of it. It will increase your greens consumption, guaranteed.

Step 1-

As soon as you get your greens home (Eating Wild recommends you buy richly colored, dark green or red loose leaf lettuce, which will be higher in antioxidants compared to bundled, lightly colored varieties), tear the whole lettuce leaves off from their base and place them in very cold water for 10 minutes. I like to add a few ice cubes to the mix. Doing this lowers the temperature of the lettuce, slowing their aging process.

photo 1 (1)

Step 2-

Dry the leaves very well. Use a salad spinner or an entire tree of paper towels to remove any extra moisture. It’s important to remove as much water as possible, since water quickens their decay.
photo 3 (1)

Step 3-

After you’ve dried off the greens, tear the leaves up. Tearing them increases their antioxidant value. When you tear up the leaves, the plant reacts to the “intruder” by releasing phytonutrients, which we then consume as antioxidants. The only thing is, you will have to eat the lettuce within a day or two since tearing up your lettuce accelerates its decay.

photo 2

Step 4-

After the lettuce is torn up and dried off you will need to place it in a breathable, plastic bag. Grab a gallon sized plastic bag, stuff it full of greens, squeeze out as much air as possible, then seal it up. From here, grab a pin and poke 10 holes on each side of the bag.ย This will provide the ideal humidity for the greens and allow them to breathe.

photo 4

From here, stick it in the crisper drawer and enjoy! You will now have longer lasting, crisper lettuce and kale, that’s higher in antioxidant value!

Georgina, this one is for you babe,

-Bug

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9 thoughts on “How to Prep and Store Healthier Greens

  1. GeorginaSasha says:

    Oh yeah!!! Thank you so much for this! Such a work for just a lettuce but definitely worth a try!!! ๐Ÿ™‚

  2. stephcormier says:

    Good tips! I get SO MUCH lettuce with my summer farm share so I’m always looking for ways to have to last longer

  3. What if I place the prepared leaves in a brown paper bag, will they also last?

    • kddeluca says:

      It won’t work the same ๐Ÿ˜ฆ The leaves need to be placed in a plastic bag (that has small holes poked in it) and put in the crisper drawer. This keeps the humidity just right!

  4. Duncan says:

    I’m reading that book, too. Lots of great tips. Modern fruit and veg is nothing like it “used” to be.

  5. […] Salad Greens – I prep my greens and store them in a breathable plastic bag for easy grabbing. Click the salad greens link to read about how to prep and store your greens so they last longer in the fridge and remain crispy! […]

  6. […] 2-4 cups/handfuls of Lacinato Kale – hands down theย best variety to make kale shakes with. Even better when you de-stem theย leavesย as it also helps to cut theย bitterness. To save time, prep and store yourย greens ahead of time. […]

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