In the event you may develop just one vegetable in your natural backyard, lettuce can be a powerful contender. It germinates in days, matures in weeks, tolerates partial shade, thrives in containers, and rewards you with a succession of harvests from early spring by way of late fall. It’s, briefly, one of the crucial beneficiant crops you may coax out of the earth.
However past comfort, lettuce is genuinely good for you. It’s wealthy in nutritional vitamins C, and Ok, supplies folate and potassium, and accommodates a formidable array of antioxidants together with beta-carotene, lutein, and zeaxanthin. Analysis revealed within the journal Neurology discovered that consuming only one every day serving of leafy greens—together with lettuce—was related to cognitive decline equal to being 11 years youthful in age.1 That may be a compelling cause to maintain a gentle provide rising in your backyard.
Whenever you develop lettuce organically, you additionally skip the pesticide residues discovered on conventionally grown salad greens. The Environmental Working Group frequently lists lettuce among the many greens most contaminated with artificial pesticide residues—but it is among the best crops to develop with none chemical compounds in any respect.
Right here is every part it’s good to know to develop a stupendous, bountiful, natural lettuce backyard from seed to salad bowl.
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The Historical past of Rising Lettuce
Lettuce (Lactuca sativa) is a member of the Asteraceae, or daisy, household, and its cultivated historical past stretches again practically 5,000 years. DNA evaluation of lots of of lettuce varieties suggests the plant was first domesticated from its wild ancestor, prickly or frequent wild lettuce (Lactuca serriola), someplace close to the Caucasus area. From there it unfold to the Close to East after which to historic Egypt, the place the earliest depictions of lettuce cultivation seem in tomb work relationship to round 2680 BC.2
The traditional Egyptians valued the plant not for its leaves however for the milky latex produced by its stalks, which was pressed for oil and used medicinally. Lettuce was thought of sacred to Min, the god of fertility, and featured prominently in non secular ceremonies. Over time, the Egyptians selectively bred the plant for edible, much less bitter leaves, slowly turning wild lettuce into the salad inexperienced we all know at present.
The Greeks discovered lettuce cultivation from the Egyptians and used the sap medicinally as a sedative, a property praised by Hippocrates. They handed their information to the Romans, who gave the plant the title lactuca—”milk”—in reference to its white sap. Roman naturalist Pliny the Elder recorded quite a few cultivated varieties in his Pure Historical past round 77 AD, together with black, white, crimson, purple, and crisped varieties.
The Romans additionally refined lettuce’s position on the desk. They moved it to the start of meals as an urge for food stimulant, after which again once more to the top as a sleep help—debating, apparently at nice size, whether or not one ought to eat salad earlier than or after dinner. (The phrase salad itself comes from the Roman preparation herba salata, which means “salted leaves.”) Because the Roman Empire expanded northward, lettuce cultivation unfold throughout Europe, the place every tradition tailored it to native local weather and style.
By the 1400s, loose-heading varieties like butterhead and crisphead had been being developed in Europe. Christopher Columbus might have carried lettuce seed to the Americas on his 1494 voyage, and subsequent European settlers introduced their favourite varieties alongside. The French coined the title “romaine” for the tall, upright lettuces they present in Rome’s papal gardens. By the 1600s, European gardeners had been creating firm-headed lettuces, crimson and inexperienced oak leaf, and curled-leaf varieties.
In the present day, world manufacturing of lettuce exceeds 28 million tons yearly, with China accounting for greater than half the worldwide harvest. In america, iceberg stays essentially the most extensively consumed selection by quantity, however residence gardeners have embraced the extraordinary range of heirloom and specialty lettuces now accessible.
Plant Lettuce
Lettuce Varieties and Varieties
Lettuce falls into 5 broad classes, every with its personal texture, taste, and rising traits. Understanding these teams will aid you select the precise varieties on your backyard and your desk.
- Free-leaf lettuce — Doesn’t type a head; leaves develop from a central stem and will be harvested repeatedly. That is the simplest kind to develop and the most efficient. Nice varieties embrace ‘Black-Seeded Simpson’ (a prolific, heat-tolerant inexperienced leaf), ‘Red Sails‘ (stunning bronze-red with glorious bolt resistance), ‘Oakleaf‘ (lobed leaves, gentle taste), and ‘Lollo Rossa‘ (frilly, deep crimson, Italian heirloom).
- Butterhead (Boston or Bibb) lettuce — Types a unfastened, floppy head with tender, butter-soft leaves and a gentle, candy taste. Widespread varieties embrace ‘Buttercrunch‘ (a traditional, slow-bolting backyard favourite), ‘Tom Thumb’ (a compact, 3-inch head good for containers or small gardens), and ‘Marvel of Four Seasons‘ (beautiful bronze and red-splashed leaves).
- Romaine (Cos) lettuce — Upright, elongated heads with crisp, crunchy leaves and thick midribs. Wealthy in vitamins and sluggish to bolt. Beloved varieties embrace ‘Parris Island Cos‘ (a traditional, disease-resistant selection), ‘Little Gem’ (compact, candy, glorious for small areas or containers), and ‘Rouge d’Hiver’ (French heirloom, reddish-bronze, very chilly tolerant).
- Crisphead (Iceberg) lettuce — Types tight, compact, cabbage-like heads with crunchy, high-water-content leaves. Least nutritious of the 4 major varieties, however liked for its texture and lengthy shelf life. ‘Iceberg‘ and ‘Great Lakes’ are the most typical varieties. Crisphead is essentially the most tough to develop properly in a house backyard as a result of it requires an extended, cool rising season to type correct heads.
- Stem lettuce (Celtuce or Asparagus lettuce) — Grown primarily for its thick, edible stalk quite than its leaves. Celtuce is frequent in Chinese language delicacies and more and more accessible to residence gardeners by way of specialty seed suppliers.
Mesclun and salad combine blends deserve particular point out. These are mixtures of a number of lettuce varieties (and generally different greens like arugula, mustard, and chicory) grown collectively and harvested younger as a cut-and-come-again crop. They are perfect for small areas and steady harvests. Many seed corporations supply natural mesclun blends particularly formulated for spring, summer season, or fall rising circumstances.
When rising organically, at all times select open-pollinated or heirloom varieties so you may have the choice to avoid wasting seed. Keep away from GMO or proprietary hybrid varieties whose seeds could also be sterile or patented.
Soil Preparation for Lettuce
Lettuce has shallow roots and prefers unfastened, constantly moist, well-draining soil wealthy in natural matter. It does greatest in soil with a pH between 6.0 and seven.0. Poor soil produces bitter, robust leaves and shortens your harvest window considerably.
Earlier than planting, loosen your mattress to a depth of a minimum of 6 to eight inches with a backyard fork or broadfork. Work in 2 to three inches of completed compost or aged manure and blend it by way of the highest layer of soil. Lettuce advantages from a positive, crumbly seedbed, so break up any giant clumps earlier than direct sowing.
In case your soil is heavy clay, amend it with perlite or extra compost to enhance drainage. Waterlogged soil causes root rot and illness. Sandy soil, however, drains too rapidly and dries out the shallow roots that lettuce is dependent upon, so beneficiant compost additions are important there too.
Lettuce is a nitrogen-lover. In soil that’s not already wealthy in natural matter, you may additional amend with a slow-release natural nitrogen fertilizer labored in at planting time (see Fertilizing Lettuce, under).
Planting Lettuce
Lettuce is a cool-season crop that germinates greatest when soil temperatures are between 40°F and 65°F (4°C to 18°C). It struggles and bolts in warmth above 75°F to 80°F. This makes it a pure match for spring and fall gardens, although with some strategic planning, you may lengthen the season significantly.
- Spring planting: Sow seeds or set transplants 2 to 4 weeks earlier than your final anticipated frost date. Lettuce can tolerate a lightweight frost, particularly the extra cold-hardy varieties.
- Fall planting: Start sowing 6 to eight weeks earlier than your first anticipated fall frost. Fall lettuce is commonly sweeter and extra tender than spring lettuce, since cooling temperatures sluggish its development and focus its sugars.
- Succession planting: Sow a brand new row each 2 to three weeks all through the cool season for a steady harvest. That is the one most vital technique for conserving salad greens in your desk from spring by way of fall.
- Summer season rising: In sizzling climates, use shade material (30 to 50% density) to guard lettuce from scorching afternoon solar. Planting within the shadow of taller crops like tomatoes or sunflowers can lengthen summer season manufacturing.
- Winter rising: In gentle climates (Zone 7 and hotter), lettuce will be grown by way of winter with minimal safety. In colder zones, a chilly body, low tunnel, or unheated greenhouse will hold lettuce producing properly into winter.
Lettuce will be direct sown or began as transplants. Direct sowing is best for loose-leaf and butterhead varieties. Sow seeds very shallowly, about ¼ inch deep, since lettuce seeds want gentle to germinate properly. Scatter them thinly in rows 12 to 18 inches aside, or broadcast them in a large band for a cut-and-come-again planting.
Germination sometimes happens in 7 to 10 days when temperatures are inside the splendid vary. As soon as seedlings are 2 inches tall, skinny to 4 to six inches aside for loose-leaf varieties, 8 inches aside for butterhead, and 10 to 12 inches aside for romaine and crisphead. Don’t pull thinnings—snip them at soil stage with scissors to keep away from disturbing the roots of neighboring crops. Thinnings make fantastic micro salad greens.
For transplanting, begin seeds indoors 4 to six weeks earlier than your goal planting date. Use a sterile seed-starting combine and hold it evenly moist. Harden seedlings off over 5 to 7 days earlier than transplanting outdoors. House transplants the identical as thinned seedlings.
Plan on rising 5 to 10 crops per particular person per succession, extra for those who eat lots of salads or wish to freeze or protect any greens.
Lettuce is intently associated to chicory, endive, and radicchio. Follow good crop rotation by avoiding planting lettuce in a mattress the place any Asteraceae member of the family was grown the earlier 12 months.
Fertilizing Lettuce
As a result of lettuce is a fast-growing leafy crop, it is dependent upon available nitrogen to provide tender, flavorful leaves. In fertile soil that has been properly amended with compost, you might not have to fertilize in any respect for a spring crop grown in simply 45 to 60 days.
For longer-season plantings, summer season crops, or soil that’s much less organically wealthy, apply a liquid natural fertilizer each 2 to three weeks. Fish emulsion, liquid seaweed, or compost tea all work properly. Search for an natural fertilizer with a better nitrogen (N) quantity, resembling a 3-1-2 or 5-1-1 N-P-Ok ratio. Keep away from over-fertilizing, which might produce lush however watery, flavorless leaves.
A mid-season aspect dressing of completed worm castings or compost labored flippantly into the soil round your crops is a delicate, efficient method to provide vitamins with out the danger of burning shallow lettuce roots.
In case your leaves are pale yellow-green quite than wealthy, deep inexperienced, your lettuce is probably going nitrogen-deficient. A dose of fish emulsion will normally inexperienced issues up inside every week.
Particular Ideas for Rising Lettuce
Preserve Moisture Constant
Lettuce wants about 1 inch of water per week and has very shallow roots that dry out rapidly. Inconsistent watering causes bitterness, tip burn (brown leaf edges), and untimely bolting. Drip irrigation or a soaker hose is good as a result of it delivers water on to the foundation zone with out wetting the foliage. Moist leaves invite fungal illness. A 2- to 3-inch layer of straw or shredded leaf mulch round your crops dramatically reduces moisture loss and retains the soil cool.
Handle Bolting Aggressively
Bolting—the method of a plant sending up a flower stalk and going to seed—is the enemy of an excellent lettuce harvest. As soon as lettuce bolts, the leaves flip intensely bitter and the feel turns into robust. Bolting is triggered by warmth, drought, lengthy days, and root disturbance. To delay it, select slow-bolt varieties; plant in partial afternoon shade throughout heat months; hold crops constantly watered; harvest frequently; and take away flower stalks as quickly as they seem to redirect power again to leaf manufacturing.
Develop in Containers
Lettuce is an excellent container crop. A pot that’s a minimum of 6 inches deep and 12 inches huge helps a beneficiant planting. Free-leaf and butterhead varieties work particularly properly. Container-grown lettuce is simple to maneuver into shade when temperatures rise, which considerably extends your harvest season. Window packing containers, cloth develop luggage, and outdated picket crates all work superbly.
Use Shade Material Strategically
A 30 to 50% shade material suspended over your lettuce mattress can scale back soil and air temperatures by 10°F or extra, which makes a significant distinction in extending your spring planting properly into summer season. Take away it as soon as temperatures cool in late summer season on your fall planting.
Interplant with Tall Crops
Lettuce grows fortunately within the partial shade solid by tomato crops, corn, climbing beans, or sunflowers. Tucking lettuce below taller warm-season crops is a brilliant method to maximize backyard house and hold greens going by way of summer season.
Companion Vegetation for Lettuce
Lettuce is a sociable crop with many good companions. Its shallow root system means it doesn’t compete closely with most crops for vitamins, and its low profile not often shades neighboring crops. The correct companion crops can deter pests, entice helpful bugs, enhance soil, and even—in keeping with some gardeners—enhance the flavour of the lettuce itself.
Alliums (chives, garlic, onions, leeks) – These are arguably lettuce’s most beneficial companion crops. The sturdy sulfur compounds in alliums deter aphids, whiteflies, and different pest bugs which can be interested in tender lettuce leaves. Plant chives as a residing border round lettuce beds, or tuck garlic and onion units between lettuce rows. Some gardeners plant a chive within the nook of each raised mattress for this goal.
Root greens (carrots, beets, radishes) – Root greens are splendid lettuce companions as a result of their deep taproots function in a completely completely different soil zone than lettuce’s shallow fibrous roots, so there is no such thing as a competitors for vitamins or house. Radishes are significantly helpful: fast-germinating radishes can mark rows of slower-growing lettuce, and the 2 crops share the identical brief cool season. Radishes may assist deter flea beetles.
Fragrant herbs (dill, cilantro, parsley, thyme, basil) – Herbs from the carrot household (Apiaceae)—particularly dill, cilantro, and parsley—produce delicate flowers that entice helpful bugs like lacewings, ladybugs, parasitic wasps, and hoverflies, all of which prey on frequent lettuce pests. Sturdy-smelling herbs like thyme and basil may additionally assist confuse and repel pests. Some gardeners swear that basil improves the flavour of close by lettuce.
Calendula and marigolds – Calendula, chamomile, and marigolds all belong to the identical Asteraceae household as lettuce and are pure backyard companions. Calendula acts as a entice crop, luring aphids away out of your lettuce. Marigolds entice aphid-eating ladybugs and may deter root nematodes. Plant them as a border or interplanted amongst rows. Notice: to make use of calendula as a slug entice, plant it a brief distance away out of your lettuce so it attracts slugs towards itself quite than your greens.
Nasturtiums and alyssum – Nasturtiums are edible, stunning, and multifunctional: they entice helpful bugs whereas their peppery scent deters some pests. Candy alyssum (Lobularia maritima) produces tiny white flowers beloved by hoverflies and different predatory bugs. Each work excellently as border or interplanting companions.
Peas and beans – Peas and pole beans repair atmospheric nitrogen into the soil, making it accessible to neighboring nitrogen-hungry lettuce. The tall vines of pole beans and peas additionally present pure shade that may sluggish bolting throughout heat climate. Plant lettuce on the shaded east or north aspect of a bean trellis for greatest outcomes.
Strawberries – Strawberries and lettuce make pure edible-landscape companions. They share related moisture wants and don’t compete considerably for vitamins, and collectively they make a stupendous and productive planting mixture in raised beds or containers.
AVOID – Brassicas (cabbage, broccoli, kale, cauliflower, and kohlrabi) compete with lettuce for a similar vitamins and will typically be stored separate, with radishes being the notable exception. Fennel is famously allelopathic and suppresses the expansion of most backyard crops; at all times develop it in its personal devoted house. Celery attracts the identical pests and illnesses as lettuce and needs to be planted elsewhere. Parsley causes lettuce to bolt sooner than regular, so hold these two aside regardless of the temptation to group them collectively as salad backyard herbs.
Widespread Pests and Ailments of Lettuce
Lettuce is comparatively pest-resistant when grown organically in wholesome, well-amended soil with good air circulation, however a couple of frequent issues are value realizing about so you may catch them early.
Aphids are essentially the most frequent lettuce pest. They cluster on the undersides of leaves and within the hearts of heading varieties, sucking plant sap and inflicting leaves to curve and deform. Verify your crops weekly, particularly the undersides of leaves. Knock aphids off with a powerful stream of water, or spray crops with insecticidal soap. Encouraging helpful bugs by way of companion planting is your greatest long-term protection. Extreme infestations may require a broader approach.
Slugs and snails are significantly damaging to lettuce seedlings and younger crops, rasping giant irregular holes in leaves and generally devouring complete small crops in a single day. They’re most energetic in cool, moist climate. Sprinkle food-grade diatomaceous earth across the base of crops, or set out shallow traps crammed with beer or bread dough. Eradicating mulch briefly throughout peak slug season may assist. For persistent issues, a broader organic control strategy could also be wanted.
Cutworms reduce seedlings off on the soil floor, which might wipe out a complete new planting in a single day. In the event you discover crops severed on the base, cutworms are nearly actually the trigger. Defend transplants with cardboard or plastic collars pushed 1 inch into the soil across the stem. Diatomaceous earth and helpful nematodes utilized to the soil are additionally efficient controls.
Flea beetles create tiny, spherical holes in leaves, giving them a shotgun-pellet look. They’re extra cosmetically annoying than critically damaging to established crops. Row cowl (floating spunbonded cloth) is the best bodily barrier. Wholesome, fast-growing crops typically outgrow flea beetle injury with minimal intervention.
Leaf miners go away meandering pale strains or trails by way of lettuce leaves as their larvae tunnel by way of the leaf tissue. Pesticides don’t attain the larvae contained in the leaf. Take away and destroy affected leaves instantly. Bury them in a sizzling compost pile (above 130°F) quite than leaving them on the soil floor, the place they might full their life cycle. Row cowl earlier than planting prevents grownup flies from laying eggs.
Rabbits, deer, and different mammals are enthusiastic lettuce eaters. Probably the most dependable safety is a bodily barrier—netting or fencing acceptable to your particular pest strain.
Downy mildew causes pale yellow spots on the tops of leaves with a grayish-purple fuzzy development on the undersides. It thrives in cool, moist circumstances with poor air circulation. Forestall it by spacing crops adequately, watering from under quite than overhead, and selecting resistant varieties. Take away contaminated leaves promptly and apply an natural copper fungicide if the an infection spreads.
Powdery mildew produces a white powdery coating on leaf surfaces, sometimes in heat days with cool nights. Enhance air circulation by thinning crops and keep away from wetting the foliage. Take away affected leaves and apply a dilute resolution of 1 tablespoon baking soda in 1 quart of water, or an natural sulfur-based fungicide.
Backside rot and tip burn are physiological problems quite than illnesses attributable to pathogens. Backside rot (brown, slimy inside leaves on the base) is attributable to overly moist soil and poor drainage. Tip burn (brown, papery leaf edges) is attributable to calcium deficiency associated to inconsistent watering, which prevents the plant from translocating calcium to leaf margins. Each are prevented by making certain good drainage and constant soil moisture.
The perfect illness prevention is at all times good backyard hygiene: follow crop rotation, take away plant particles at season’s finish, hold weeds managed, and preserve constant soil moisture with mulch and drip irrigation.
Harvest and Retailer Lettuce
The perfect time to reap lettuce is early within the morning. Leaves reduce within the cool of daybreak include essentially the most moisture and crispness. By afternoon, sizzling temperatures and transpiration have drawn moisture from the leaves, making them extra vulnerable to wilting after harvest.
Free-leaf varieties are a cut-and-come-again crop. Start harvesting when outer leaves are 4 to six inches lengthy by slicing or twisting them off on the base, leaving the rising middle intact. The plant will proceed producing new leaves from the middle. With common harvesting, a single loose-leaf plant can produce for 8 to 10 weeks or longer earlier than bolting.
Butterhead and romaine varieties will be harvested equally—slicing outer leaves as wanted—or harvested as an entire head by slicing the plant off on the soil line about an inch above the crown. The remaining crown will generally re-sprout and produce a smaller secondary harvest.
Crisphead varieties are harvested as an entire head as soon as they really feel agency when gently squeezed. Reduce your entire head on the soil line.
When you see a flower stalk forming from the middle of any lettuce plant, harvest the remaining leaves instantly. The plant is bolting, and the leaves will quickly grow to be too bitter to get pleasure from. Compost the plant or go away it to set seed if you wish to save seeds (see under).
For brief-term storage, don’t wash lettuce earlier than refrigerating it—moisture accelerates decay. Wrap dry leaves loosely in a barely dampened paper towel, place them in a plastic bag or hermetic container, and retailer within the crisper drawer of your fridge. Most lettuce will keep recent this fashion for five to 7 days, although loose-leaf varieties are greatest used inside 3 to five days. Verify saved lettuce each couple of days and take away any leaves exhibiting yellowing or sliminess earlier than they have an effect on the remaining.
For longer preservation, lettuce can be utilized to make smoothies (freeze clear, dry leaves in zip luggage), or blended into inexperienced juices. Lettuce doesn’t freeze or dehydrate properly by itself, so recent use is at all times the most suitable choice.
Save Lettuce Seeds
Saving lettuce seed is among the most simple seed-saving initiatives a house gardener can undertake. Lettuce is primarily self-pollinating, which suggests completely different varieties will be grown in shut proximity with out vital crossing—a significant benefit over crops like squash or corn, which cross-pollinate freely through bugs or wind. To be protected, preserve 10 to 25 ft of distance between varieties you might be saving seed from, or cowl flowering crops with a positive mesh bag to make sure pure seed.
Solely save seed from open-pollinated or heirloom varieties. Hybrid (F1) varieties won’t develop true from saved seed.
To avoid wasting lettuce seed, enable a couple of of your healthiest, most flavorful crops to go to flower quite than harvesting them. Choose crops that bolted late within the season, as this trait is handed to offspring and offers you extra productive crops in future generations. As soon as the crops bolt, they may ship up tall branching flower stalks coated in small yellow flowers resembling dandelions—which is sensible, since lettuce and dandelions are shut kin.
After flowering, the crops produce small seed heads that dry to fluffy white tufts just like dandelion clocks. As soon as the vast majority of seed heads on a stalk are dry and fluffy, reduce your entire stalk and place it the other way up in a paper bag in a heat, dry, well-ventilated location. Shake the bag gently every day to launch seeds. After 1 to 2 weeks, rub the stalks gently over a display screen to separate seeds from plant particles, and blow away the chaff with a delicate breath.
Retailer seeds in a labeled envelope or hermetic glass container in a cool, darkish, dry location. Correctly saved lettuce seeds stay viable for 3 to five years.
Use Lettuce
Lettuce is most acquainted as a uncooked salad base, however its makes use of lengthen properly past the salad bowl. Listed below are a couple of concepts on what to do with a beneficiant lettuce harvest:
- Salads. The plain selection, however value doing thoughtfully. Use a mixture of varieties for complexity of texture and taste. Costume flippantly—high quality lettuce deserves a easy French dressing that enhances quite than masks its taste. Crimson and deeply coloured varieties are considerably extra nutrient-dense than pale inexperienced varieties.
- Lettuce wraps. Giant, sturdy leaves of butterhead, romaine, or iceberg make glorious wraps for grain-based, meat, or vegetable fillings. They’re naturally gluten-free and supply a satisfying crunch.
- Braised lettuce. Romaine particularly holds up superbly to light braising in broth with garlic and herbs. This can be a traditional French preparation that transforms a humble salad ingredient into a sublime aspect dish.
- Soups. Shredded lettuce will be added to soups and stews on the very finish of cooking. It wilts rapidly and provides a delicate sweetness.
- Inexperienced smoothies and juices. Gentle butterhead or loose-leaf varieties mix seamlessly into inexperienced smoothies. Romaine is a well-liked base for inexperienced juices.
- Grilled or sautéed. Halved romaine hearts grilled for a couple of minutes over excessive warmth develop a smoky, charred taste whereas retaining their crunch—a superb aspect dish or salad base.
- Sandwiches and wraps. Past apparent BLTs, any recent lettuce leaf provides crunch and vitamin to sandwiches, burgers, and wraps.
From a dietary standpoint, the rule is straightforward: the darker and extra deeply coloured the lettuce, the extra nutritious it’s. Crimson and bronze leaf varieties include anthocyanins—potent antioxidant flavonoids that struggle irritation and oxidative stress. Romaine is considerably greater in nutritional vitamins A, C, Ok, and folate than iceberg. When unsure, select colour.
Lettuce Recipes
Listed below are 5 of my favourite gluten-free and dairy-free lettuce-centric recipes from proficient indie meals bloggers.
- Colorful Veggie Lettuce Wraps — Cookie and Kate
- Asian Chicken Lettuce Wraps — JoyFoodSunshine
- BLT Salad with Avocado and Sprouts — Downshiftology
- 20-Minute Gluten-Free Taco Salad — MamaGourmand
- Paleo Chicken Lettuce Wraps — One Beautiful Life
Footnotes
- Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Sales space SL. “Vitamins and bioactives in inexperienced leafy greens and cognitive decline: Potential research.” Neurology. 2018 Jan 16;90(3):e214–e222. https://pubmed.ncbi.nlm.nih.gov/29263222/
- Phytochemicals, Vitamin, Metabolism, Bioavailability, and Well being Advantages in Lettuce—A Complete Overview. MDPI / PMC. 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9219965/
Picture credit score: Deposit Photos
