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.
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.
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.
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. This will provide the ideal humidity for the greens and allow them to breathe.
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,