Lettuce

 

Today the final ingredient we find in the Spring Mix bag is Radicchio.

Radicchio (Fresh Express Spring Mix, Trader Joe’s Spring Mix)

 Radicchio (pronounced ra-dee-kyoh) is a leaf chicory sometimes known as Italian chicory and is a perennial. It is grown as a leaf vegetable which usually has white-veined red leaves. It has a bitter and spicy taste, which mellows when it is grilled or roasted.

Its wine-red succulent, bitter flavored leaves holds several unique compounds like lactucopicrin (intybin), zeaxanthin, vitamin K and several other vitamins, minerals and antioxidants.

The bitter principle in the radicchio is lactucopicrin, has been found to be a potent anti-malarial agent and has sedative and analgesic (painkiller) effect.

The leaves are an excellent source of phenolic flavonoid antioxidants such as zeaxanthin and lutein. 100 g leaves provide 8832 µg of these pigments. It contains some essential B-complex groups of vitamins such as folic acid, pantothenic acid (Vitamin B5), pyridoxine (Vitamin B6) and thiamin (Vitamin B1), niacin (B3). These vitamins are essential as the body requires them from external sources to replenish and required for fat, protein and carbohydrates metabolism.

Fresh radicchio is one of the excellent sources of vitamin K. 100 g provides about 255.2 µg or 212% of daily-recommended values. Vitamin K has potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Further, adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has an established role in the treatment of patients suffering from Alzheimer’s disease.

It is also good source of minerals like manganese, copper, iron, zinc, and potassium. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase.

Carbohydrates	4.48 g	3.5%
Protein	1.43 g	3%
Total Fat	0.25 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	0.9 g	2%

Trader Joe’s has a lettuce package that has lots of radicchio. Slightly bitter but mixes well with other greens.

 

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Today we talk or should I say write about Frisée.

Frisée (Fresh Express Spring Mix, Trader Joe’s Spring Mix)

 Curly endive, or frisée (var crispum) is narrow, green, and has curly outer leaves. It is sometimes called chicory in the United States. It is generally more bitter than the other endives and is used sparingly in the bag. It is extremely popular in France, and truly one of the most elegant of the salad vegetables.

It is a very low calorie leafy vegetable. 100 g fresh leaves provide just 17 calories; however, it contributes about 8% of daily-required intake (DRI) of fiber.

It is enriched with good amount Vitamin A and ß-carotene. Both compounds have antioxidant properties. Carotenes convert to Vitamin A in the body. Furthermore, Vitamin A is required for maintaining healthy mucus membranes and skin. In addition, it is also essential vitamin for good eye-sight. Consumption of natural vegetables/greens rich in Vitamin A helps to protect from lung and oral cavity cancers.

Further, it contains good amounts of many essential B-complex groups of vitamins such as folic acid, pantothenic acid (Vitamin B5), pyridoxine (Vitamin B6) and thiamin (Vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein, and carbohydrate metabolism.

Carbohydrates	3.35 g	2.5%
Protein	1.25 g	2%
Total Fat	0.20 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	3.10 g	8%

You will find this green in the Spring Mix bag, but not in abundance. It’s cute looking and you can find a few salad recipes in a search but probably not a green you would eat as a whole salad.

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So today we look at another green in the Spring Mix bag. Arugula is its name, Oh arugula is its name.

Arugula (Fresh Express Spring Mix)

 

 

Eruca sativa, is an edible annual plant. Arugula is an aromatic salad green. It is also known as rocket, roquette, rugula and rucola, and is popular in Italian cuisine.

Serving size ½ Cup Calories 2.5 0%; Carbohydrate 1.3; Fat 0.6; Protein 0.6

Vitamin A 237 IU 5%; Lutein+Zeaxanthin 355 mcg; Vitamin C 1.5 mg 2%; Vitamin K 10.9 mcg 14%

In 2006, arugula became a symbol for the entire foodie movement with the publication of David Kamp’s book, “The United States of Arugula: How we became a gourmet nation.” In his book, Kamp explores how we evolved to a society where balsamic vinegar, pasta, free-range chicken, extra virgin olive oil and of course, arugula, have become mainstream terms. (Continue reading on Examiner.com Arugula is a nutrition rock star – Philadelphia Nutrition | Examiner.com http://www.examiner.com/nutrition-in-philadelphia/arugula-is-a-nutrition-rock-star#ixzz1U4C18hp1)

It is more expensive and as the article points out that Barack Obama bewailed the price of arugula. It doesn’t have the nutrient density that spinach has except for calcium and for me not the same mild flavor. But it is a possible choice and it is in the Spring Mix bag.

 

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Today it’s about spinach. I love cooked spinach. I like a little vinegar on it. Butter would be nice also. I went through a diet phase where we ate a lot of spinach. I think my teeth were beginning to turn green we ate so much. Since I found my iron was a little high, I discontinued eating so much spinach. The older spinach has tougher stems which I would just as soon see cut off. But that adds a lot of work to preparing a salad. I also like them wilted. There are a lot of recipes that contain spinach. I have had spinach in Quiche and frittatas, soups, dips and other Italian-style dishes just to name a few. It’s readily available in most grocery stores in bags or bunches. Baby spinach is even more tender.

 

Baby spinach (Fresh Express Spring Mix, Trader Joe’s Spring Mix)

 

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B₂, calcium, potassium, vitamin B₆, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach. They resemble opiates which affect the brain in various ways.

Wonderful green leafy vegetable spinach is often recognized as one of the functional food for its nutritional, antioxidants and anti-cancer constituents. Its tender, crispy, dark green leaves are favorite ingredients of chefs all around the world.

1 cup serving Calories 6.9 0%; Carbohydrate 3.8; Fat 1.0; Protein 2.1

Vitamin A 2813 IU 56%; Beta Carotene 1688 mcg; Lutein+Zeaxanthin 3659 mcg; Vitamin C 8.4 mg 14%; Vitamin E 0.6 mg 3%; Vitamin K 145 mcg 181%; Folate 58.2 mcg 15%

Spinach is a versatile green for cooking and salads. You can find lots of recipes that use spinach. Start trying some. I plan to check them out.

 

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On with the lettuce show while we pry open the Spring Mix bag. I checked at Walmart and their spring mix contained the same ingredients. They also had a herb mix which added some herbs to the spring mix. Herbs like dill and cilantro. May have to try that out.

 Tatsoi (Fresh Express Spring Mix, Trader Joe’s Spring Mix)

 

Tatsoi (Brassica narinosa or Brassica rapa var. rosularis), also called spinach mustard, spoon mustard, or rosette bok choy, is an Asian variety of Brassica rapa grown for greens.

I’ve seen several spellings of this lettuce also. One sounded more Asian – Tat-Soi – even tatsoy.

1 cup serving Calories 13; Total Fat .3g;  Total Carbohydrates 2g 1%;  Protein 1.1 g 2%

Vitamin A (as beta-carotene)	40%
Vitamin C	9%
Vitamin E	4%
Folate	28%
Iron	7%
Calcium	10%
Magnesium	5%
Zinc	1.5%

Tatsoi has tender, sweet tasting stalks and leaves that are commonly used in high-quality dishes, stir-fry, and in salad mixes. You probably won’t find it except for Spring Mix bags. It is gaining popularity in America. You can eat it cooked or raw.

 
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Lets open up our bag of Spring Mix once again. I did talk about Mizuna a little earlier but I’ll repeat and add some extra notes to this green.

Mizuna (Fresh Express Spring Mix, Trader Joe’s Spring Mix)

 

Mizuna is a Japanese lettuce variety. It kind of reminds me of dandelion leaves. Somebody described the taste of mizuna as a piquant, mild peppery flavor…slightly spicy, but less so than arugula. That of course is a sales pitch. No one knows what that means. Speak English. Is it mild or bitter? Does it taste like lettuce or a weed? Piquant means having a pleasantly sharp taste or appetizing flavor. All these different tastes mingle together and make a nice salad. They are probably saying it’s a little bitter. But another seed place calls it mildly flavored leaves.

Mizuna (Japanese: 水菜 ‘water greens’), also called Xiu Cai, Kyona, Japanese Mustard, Potherb Mustard, Japanese Greens, California Peppergrass, Spider Mustard, etc., is a Japanese name used primarily for cultivated varieties of Brassica rapa nipposinica but also for Brassica juncea var. japonica. Don’t you just love those sentences found in Wikipedia? Who can understand them?

Mizuna is generally mixed with other lettuces to enhance the appearance, flavor, and nutritional value of salad.

Serving Size 1.0 cup raw  Calories 15;  Sodium 15 mg 1%;  Total Carbohydrates 3.0g 1%;  Dietary Fiber 2.0g 8%;  Sugars 1.0g;
Protein 2.0g

Vitamin A 120%;  Vitamin C 70%;  Calcium 6%;  Iron 4%

Good points

• Very high in calcium
• Very high in dietary fiber
• Very high in iron
• Very high in manganese
• Very high in magnesium
• High in niacin
• Very high in potassium
• Very high in riboflavin
• High in thiamine
• Very high in vitamin A
• Very high in vitamin B6
• Very high in vitamin C
• Very high in vitamin E

You won’t find this in regular grocery stores except in the Spring Mix bags. I haven’t seen it at Farmer Markets like Whole Foods either. Some seed companies call it Japanese Mizuna Mustard Green Seeds. They really don’t look like our domestic mustard greens.

 

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