Salads using fresh, seasonal greens are an ideal way to get dinner on the table fast without spending much time in front of the stove. Sandwiches are good places for greens too: try watercress on a tuna salad sandwich or arugula on a grilled vegetable sandwich.
What You Get: Salad greens are a virtually calorie-free food. A 2-cup bowlful has less than 15 calories yet is packed with nutrients, such as folate, vitamin C, fiber, potassium and the vitamin A precursor beta carotene, which in itself is a powerful antioxidant that helps neutralize free radicals that damage cells.
Shopping Tips: Prewashed greens are ubiquitous in produce sections. Find them in bags, plastic tubs or bulk bins. Greens come in single-item bags, such as spinach or romaine, or blends, such as mesclun or baby lettuces.
Lettuces like Bibb, Boston, iceberg and romaine are often sold as heads.
Greens like watercress, arugula and spinach are often sold by the bunch.
Whether purchased by the bag, head or bunch, salad greens should look fresh, crisp and green. Avoid greens that are brown, yellow, wilted, blemished, bruised or slimy. If stems are still attached they should be undamaged.
Storage Tip: It is best not to wash leaves before storing because the moisture encourages decay. If greens are sprayed in the market, dry on kitchen towels before wrapping in dry towels and placing in plastic storage bags. Most greens keep in the refrigerator crisper for 3 to 5 days.