Why is iceberg lettuce important for our gut?
Iceberg lettuce (aka, crisphead lettuce) is pale green and looks similar to cabbage. It grows best in cold climates than warmer climates because it may bolt quickly producing a bitter and inedible produce. It is one of the most commonly used lettuces in restaurants and grocery stores because of its long shelf life and low cost. Iceberg lettuce is best known for the mild, crisp, but also somewhat sweet flavor that it provides to many dishes.
Although its nutrient profile provides small sources of vitamin A, folate, Vitamin C, vitamin K, and potassium it is still a #GoodGut option as it also may also contain cancer-prevention benefits because it provides a source of folate; adequate folate levels may be protective against colorectal cancer and spina bifida in newborns!
Even though many may consider this lettuce to be less nutrient-dense than other types of lettuce or greens, it is a fantastic raw vegetable to incorporate back into the diet following bowel rest. Sometimes very high fiber foods can irritate the bowels of those that suffer with IBS, SIBO, and IBD; so it is a great choice for those who are in remission and in the process of healing their guts. It is also a great choice for those that are unaccustomed to a high-fiber diet because it is easier to digest and may not cause bloating or discomfort. Talk about #GoodGut benefits!
Ways to eat it
Use it as a main component of your salad and top with a variety of bright, colorful, and varied plant-based sources.
Add it to smoothies for increased hydration and bulk.
Use as a whole lead or two as the base for lettuce cups.
Chop and add it to a delicious wrap for a crisp and refreshing crunch!
*iceberg lettuce is fantastic for those with a sensitive gut*
Recipe: Gut Saving Sliders
Try out these amazing gut saving sliders from Married to Health’s online recipe repertoire!
Picture from theplatstrongvegan.com
Ingredients (Makes 4 Servings):
1 extra firm tofu
1 medium iceberg lettuce, peeled
2 heirloom tomatoes, sliced
mustard, to taste
Tofu Seasoning:
3 Tbsp organic dry seasoning mix
1 Tbsp coconut aminos
1 Tbsp balsamic vinegar
1/2 tsp Himalayan pink salt
1/4 tsp turmeric
1/2 tsp garlic
1 pinch black pepper
1 Tbsp water
Directions:
Slice the tofu into slider-sized pieces.
Add the seasoning ingredients to a large bowl and mix with the tofu.
Get a baking sheet lined with parchment paper and place some of the marinade mixes on the sheet.
Place the tofu on the baking sheet and add more of the marinade on top.
Add the tomatoes to the baking sheet and mix.
Bake at 375°F for 25 minutes or until golden brown.
Place the mix over the iceberg lettuce and enjoy!
Heal With Each Meal!
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References
US Department of Agriculture. (April 2019). Lettuce, iceberg (includes crisphead types, raw. Food Data Central Search Results. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/nutrients.
Su, L. J., & Arab, L. (2001). Nutritional status of folate and colon cancer risk: evidence from NHANES I epidemiologic follow-up study. Annals of epidemiology, 11(1), 65–72. https://doi.org/10.1016/s1047-2797(00)00188-5.
Arab, L., & Su, J. (January 2001). Nutritional Status of Folate and colon cancer risk: Evidence from NHANES I epidemiologic follow-up study. Annals of Epidemiology, Volume 11 (issue 1). https://doi.org/10.1016/S1047-2797(00)00188-5.
Health benefits of Iceberg Lettuce. (n.d.) Nourish by WebMD. https://www.webmd.com/diet/health-benefits-iceberg-lettuce#1.
Miller, M.J., Angeles, F.M., Reuter, B.K. et al. (10 December 2001) Dietary antioxidants protect gut epithelial cells from oxidant-induced apoptosis. BMC Complement Altern Med 1, 11 . https://doi.org/10.1186/1472-6882-1-11.
Richards, L. (6 March 2020). Iceberg lettuce: How healthy is it? Medical News Today, https://www.medicalnewstoday.com/articles/iceberg-lettuce.