Are you stuck in a lettuce rut? That’s one of the things we asked our team at Free Graze as we discussed leafy greens that are both healthy and more nutritionally valuable as a burger topping. And when we asked our family and friends about their favorite lettuce topping for a home-grilled hamburger, they replied “iceberg lettuce”.
There is nothing wrong with iceberg lettuce of course, but when we dug a little deeper to try to understand why this ordinary green was the ‘top choice’ at the grill, we learned something interesting.
Most people choose iceberg lettuce for two reasons. First, iceberg lettuce is economical, and it stores well for longer periods of time in the refrigerator compared to other types of lettuce available at the grocery store. And the second reason surprised us; because it is the kind of lettuce that you see every major fast-food hamburger chain using. So, if burger chains are using it, we should all be using it too?
Do you know why fast-food restaurants use iceberg lettuce on their burger? For the same reasons. It stores well (and travels on a wholesale truck with less spoilage) for the restaurant. And it’s very inexpensive.
The economy lettuce is “just the tip of the iceberg” when it comes to a long list and variety of fresh crunchy greens that you can add to your home grilled Free Graze burger. In this article, we’re going to make some really delicious suggestions you can try at home and provide some nutritional information that will have you thinking twice about basic lettuce for your burger.
Iceberg Lettuce
We already know some of the virtues of this type of lettuce (it’s cheap, and it stores well), but what about the nutritional content for iceberg lettuce? What kind of health benefits does it add to your burger, to help make it a nutritionally balanced meal.
· It is rich in alpha-carotene (more than spinach or romaine lettuce).
· It is a good source of vitamin B6, potassium, fiber, vitamins A, C and K, folate, manganese and iron.
· It is the highest carbohydrate lettuce (more sugar per serving than many other varieties). A one cup serving of iceberg lettuce averages 1.7 carbohydrates.
· It is much lower in overall nutritional value than other fresh greens as a burger topping.
While iceberg lettuce has some nutritional value, it offers very little other than sugar as a flavor profile. When you start to experiment with other types of fresh leafy greens on your burger, you’ll see how unique varieties can enhance the flavor of your burger.
Romaine Lettuce
The darker the green of the leaf, the more nutritional value. That’s a fast rule for choosing the right alternative types of lettuce for a balanced diet. Romaine lettuce is a healthy choice because it provides:
· An excellent source of folate, fiber, vitamins K, C, and A.
· Averages only 1 carbohydrate per cup serving.
Ready for the bad news? Many people dislike using romaine lettuce on their burger because it has a low heat threshold, or what we like to call a “high wilt factor”. The softer leaves do not resist heat and if left sitting, the romaine lettuce can quickly wilt and lose the delicious crunch.
However, burger masters know that romaine hearts are the key to avoiding wilted lettuce. Look for them in your produce section; they will appear lighter green and almost pale yellow and white. This is the highest crunch, most tender and delicious part of romaine lettuce, that will deliver on a high-quality crunch. There are approximately 8 calories in every cup of this type of lettuce.
Fresh Spinach
There are only 7 calories in one cup of raw spinach, and 1.1 grams of carbohydrates. But raw spinach (make sure you watch it thoroughly) is a nutritional powerhouse leafy green, that provides these healthy benefits in each 1 cup serving.
· 56% of your RDA for vitamin A.
· 14% of your RDA for vitamin C.
· 3% RDA of calcium.
· 5% RDA of Iron.
The only drawback to using fresh spinach on your burger, is that it can be higher in sodium than other types of leafy alternatives. A single cup serving of spinach has about 24% of your RDA for sodium. Raw fresh spinach is a great way to add even more nutritional balance to your Free Graze burger, but individuals who need to reduce sodium in their diet, should consider other alternatives.
Mizuna
Do you love a little mild spicy kick? Then you should definitely try Mizuna, which is a mild green from the mustard plant family. The leaf is medium green colored and has a serrated or jagged texture, and it is commonly used in Asian and European cuisine.
While Mizuna is higher in calorie content and carbohydrates (2.6 grams per one cup serving and, it is a nutritional powerhouse when added to a salad or as a burger topping, providing:
· 215 mg of potassium.
· 33% RDA of vitamin A.
· 1.8g of dietary fiber.
· 4% of RDA for iron.
· 65% RDA for vitamin C.
· 5% RDA for vitamin B6.
The flavor of Mizuna is slightly spicy with a mild hint of mustard. If you are grilling hot peppers as a topping for your burger, try this leafy lettuce for an extra flavorful kick. If you are serving your burgers with a side-salad, incorporate some fresh Mizuna into other varieties of lettuce for a delicious and fresh flavor.
Kale
There are two really great ways to use fresh kale leaves to compliment your Free Graze grass-fed burger. The first suggestion is to wash and cut it to size and use as a fresh green topping beneath your patty. If you’d like a little crunch (and don’t mind the extra preparation time), you can also bake kale leaves in the oven, and allow them to sit (and dry) into brittle kale chips as a healthy burger topping.
No matter how you eat it, kale is another superfood and quick way to boost the nutritional balance of your Free Graze burger. Each cup of kale contains:
· 1.8 g of dietary fiber.
· 33% RDA of vitamin A
· 65% RDA of vitamin C
· 5% RDA of vitamin B-6
· 215 mg of potassium
· 11 mg of sodium
· 2.7 grams of carbohydrates
Fresh kale is also a good source of essential minerals like copper, manganese and phosphorus. Kale also has a higher heat resistance than many other types of leafy greens, and it is a popular choice for individuals who want to skip the bun, and use a kale wrap to hold the burger and toppings together.
Arugula
Cruciferous vegetables including Arugula, are an excellent source of glycosylates, which is the sulfur-based compound that gifts this lettuce it’s peppery flavor profile. Glycosylates when digested, help the body to get rid of carcinogens and free radicals before they have the opportunity to damage cells.
From a flavor perspective, Arugula has a rich earthy profile. In a one cup serving of Arugula your body receives:
· Only 5 calories.
· 0.7 g of carbohydrates.
· 0.5g of protein.
· 19% RDA for vitamin K.
· 5% RDA for folate.
· 4% RDA for iron.
· 3% RDA for magnesium.
· 2% RDA for dietary fiber.
· 5.4 mg of sodium.
Arugula is also a very rich source of flavanols (derived from flavonoids). Some studies have linked flavanols to cancer-fighting properties and anti-inflammatory benefits. On the Aggregate Nutrient Density Index (ANDI), arugula scores among the top 10 most nutrient dense dietary nutritional resources; it’s 30% more nutrient rich than cabbage and 50% more nutrient dense than cauliflower.
Now that we’ve presented some interesting nutritional facts and alternatives to iceberg lettuce on your Free Graze burger, which healthy leafy green are you going to try next?
