BY SHEAH RARBACK
SPECIAL TO THE MIAMI HERALD
NOVEMBER 20, 2020
After years of trying to grow vegetables in my shady backyard, I have finally given up. Feeling the need once again to grow veggies, I invested in a small hydroponic system for my kitchen.
The results are rewarding. It is small but there are edibles there. In addition to herbs, I have a robust little lettuce garden. People often think of lettuce as a low-nutrient food. And that would be wrong.
I am growing Parris Island lettuce, which is in the same family as romaine lettuce. One ounce of this lettuce provides 11% daily requirement of immunity-boosting vitamin C. Romaine also has 10% of the daily requirement of folate, which can help heart health and allergic responses to name just two benefits.
And that one ounce of romaine has 5 calories and 49% of vitamin A requirement. Romaine is for more than just a Caesar salad.
I am also growing Marvel of Four Seasons Lettuce. This is from the family of butter lettuce, also called Boston or Bibb lettuce. The flavor is soft and sweet. Vitamin A is the most abundant nutrient in this type of lettuce. In addition to vitamins and minerals, all varieties of lettuce have phytonutrients.
As a general rule, the darker the color of the lettuce, the greater the nutrition. So romaine contains more nutrients than iceberg. I have had so many clients tell me they don’t eat vegetables but when I would ask if they eat salad, they said yes.
For many people, salads might be the easiest way to reach the goal of 5 cups of vegetables and fruits each day. A spring mix blend provides a variety of greens and nutrients and the ability to easily make an interesting salad. Salad is a terrific base for nutritious add-ons. Throw on pumpkin seeds for fiber and magnesium, quinoa for added protein, or sunflower seeds for a hit of vitamin E.
Lead photo: Sheah Rarback’s small hydroponic system in her kitchen grows beautiful lettuce and herbs. SHEAH RARBACK
Sheah Rarback MS, RDN is a registered dietitian nutritionist in private practice in Miami.