Time for Romaine

Spring is the time for a healthy diet with green salads and tasty recipes.

It is a good idea to get out of the rut and start experimenting with different types of salad greens!

Green leaf, red leaf, butterhead and iceberg are just a few common types of lettuce available at most markets. However, in terms of nutrient density, none are healthier than romaine – sturdy salad green with crisp, upright leaves that form a loaf-shaped head.

Starting your meal with a salad made of romaine lettuce you will be sure to add not only a variety of textures and flavors to the meal but an enormous amount of nutritional value. Most of the domestic U.S. harvest of romaine lettuce and other salad greens comes from California and is available throughout the year.

Romaine lettuce is a great source of vitamin C, with one ounce of romaine providing 11% of the Daily Value of this important nutrient.

Aside from boosting immune system, vitamin C helps to keep skin, bones, and teeth strong. These beneficial effects are linked to its strong antioxidant properties as well as its role in collagen synthesis, helping to keep heart and overall cardiovascular system healthy. To boost the antioxidant properties of vitamin C be sure to sprinkle some vitamin E rich oil (such as avocado oil or olive oil) on romaine salad.

Romaine is also supercharged with vitamin K, with one ounce providing a whopping 36% of its Daily Value helping to reduce the risk of atherosclerosis by directing dietary calcium into the bone and preventing its build-up in the arteries.

Eating just one ounce of fresh romaine lettuce also supplies your body with 49% of the Daily Value of pro-vitamin A which has eye health protecting qualities.

Romaine lettuce is not only full of vitamins but also a perfect ingredient for delicious recipes.

Find more healthy and easy-to-cook recipes on www.HelenaRecipes.com.

Bon appétit!

[title size=”2″ content_align=”center” style_type=”single dashed” sep_color=”#636363″ margin_top=”” margin_bottom=”” class=”” id=””]French Romaine Lettuce Salad[/title]

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Main Ingredients[/title]

• 3 thinly sliced, cold, boiled beef
• Thinly sliced rings one mild onion
• 2 boiled potatoes
• 1 head romaine salad
• 1 quartered hard-boiled egg
• 1 quartered tomato
• 2.5 ounces cold cooked French beans
• 3 tablespoons lemon juice to marinate

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Vinaigrette Ingredients[/title]

• 1 tablespoon chopped parsley
• 2 tablespoons olive oil
• A little bit of lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Steps[/title]

1. In separate bowls, marinate the beef and the onion rings in lemon juice for 10 minutes or longer.
2. When ready to serve the salad, arrange the beef on the dish, alternating the slices with the onion rings and tear the lettuce into pieces.
3. Decorate the dish with the rest of the ingredients, spoon a little bit of Vinaigrette over them.

[title size=”2″ content_align=”center” style_type=”single dashed” sep_color=”#636363″ margin_top=”” margin_bottom=”” class=”” id=””]Chicken Casserole with Romaine Lettuce[/title]

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Ingredients[/title]

• 0.004 fluid ounces 100 milligrams chicken stock
• 3 liquid pints cold water
• 4 free range chicken thighs, skinned
• 2 topped carrots
• 5 miniature potatoes, halved
• 2 romaine lettuce hearts, quartered
• 3.5 ounces pack popped fresh garden peas
• 2 spring onions, thinly sliced
• 2 tablespoons light thickened cream
• 2 tablespoons fresh chopped dill

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Steps[/title]

1. Place the stock, water and chicken in a large saucepan and bring to the boil.
2. Cover and simmer for 10 minutes, then add the carrots and potatoes. Simmer for a further 15 minutes until the vegetables are almost cooked through.
3. Add the lettuce, peas and spring onions. Cover and cook for a further 4-5 minutes until the peas are tender and the chicken is cooked through with no pink meat.
4. Stir through the light-thickened cream and dill. Ladle into large soup bowls and serve.