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Lettuce & Spinach

Lettuce and spinach are the start of many a great salad. Both low in calories and nutritious, one cup of raw salad greens counts as a serving of vegetables in the USDA's Food Guide Pyramid.

The outer leaves as well as lettuce varieties that are dark green and reddish in color are the most nutritious. But even popular, but pale, iceberg lettuce provides water, fiber, folate, and small amounts of other important vitamins and minerals like zinc and potassium.



When washing spinach, add a small amount of salt to cold water. Swish around, transfer to colander, rinse and drain immediately, pat dry.