Easy tips for growing veggies + Is Lettuce Good for you? 🥬

The seedlings are planted and we’re watering, excited & watching things grow 😎

As many of you know, we started a lot of seeds from scratch at home and in the office this year. It’s been fun for everyone, and we are looking forward to sharing our tasty bounty!

Over the last month or so, we’ve fielded lots of questions about the best and easiest things to grow. I thought today would be a good time to share some of our best practices and ideas on growing food the easy way!

Before we get started, I’m hoping you enjoyed last week’s newsletter on “Peptides, SPF’s and Pool Parties”. If you missed it, you can use this link, Here.

Whether you have a small patio, curious kids at home, or just want to grow a few herbs on your window sill, I’m hoping you’ll get inspired to plant a little something for yourself today 🤩

Ready? Let’s get started!

So, is Lettuce really good for you?

Most of us don’t think of lettuce as a super-nutritious food. Sure, it makes up the bulk of “ordinary” salads, and iceberg accompanies fast food meals — but in terms of raw nutritional value, we tend to think of it as a sideshow. But should we reconsider our view of lettuce? Might it turn out to be a nutritional powerhouse after all? And are there ways to enjoy it that don’t just involve salad dressing?

There are (4) main types of lettuce grown commercially today: romaine, loose-leaf, crisphead, and butterhead. Of these four types, you can further differentiate by color, with green leaf and red/purple leaf varieties in each of the four main categories.

The most common lettuce variety is iceberg, which was first developed and sold by Burpee Seed Co. in 1894. Other popular kinds of lettuce include Romaine, Butter, Bibb, Boston, Red Leaf, and Little Gem.

There are also a number of leafy salad greens, including endive, frisée and radicchio, that are commonly referred to as lettuces but are actually members of the chicory family of vegetables.

Since there’s no single kind of lettuce, there’s no definitive nutritional profile for the plant. The nutrient composition varies among the different types. That said, there are some generalizations that do apply.

Like many other plants, the darker the color, the more nutrition and antioxidants the lettuce contains. These nutrients typically include vitamins A, C, and K1, as well as select B vitamins (like folate).

By weight, the main nutrient in lettuce is water. Nutritionally, that’s not a bad thing, as many people are chronically dehydrated. But lettuce is also a fiber powerhouse, which adds bulk to stools and helps with constipation. That’s also a good thing, as something like 95% of the American population is fiber-deficient.

Fiber and water together comprise a natural combination that’s really good for your digestive health, keeping things moving.

Iceberg and romaine are the top two types of lettuce. But how do they compare nutritionally? Many people think that iceberg lettuce is devoid of nutrients. So are they right?

Romaine wins the head-to-head (or more accurately, “leaf-to-head”) comparison in almost every category, by a wide margin. Iceberg does deliver some phytosterols, which are important for heart health, while romaine is deficient in that one category.

The takeaway: if you’re a romaine fan, that’s awesome. Romaine clearly delivers lots of important nutrients and is definitely more nutritious than iceberg lettuce.

Lettuce may have a bunch of nutrients, but does eating it translate to better health? The research says yes, in five key areas: metabolic health, sleep, cancer, dementia, and eye health. You can read more on the research, HERE.

But wait, lettuce on its own is nutritious, but it’s not usually eaten that way…. But even in salad, lettuce’s impact depends on what you pair it with. Most of the calories in conventional salads come from the dressing. Let’s do the math: Because it’s almost all water, lettuce delivers about 80 calories per pound. Which means, if you consume an entire pound of lettuce (10 cups!) along with a dressing that contains a mere two tablespoons of oil, at least 75% of your calories will still be coming from the dressing rather than the salad itself.

And if you add cheese, croutons and bacon to your salad, you’re further diluting the nutritional prominence of the lettuce. That’s why most conventional salads, slathered in commercial salad dressing, provide a net nutritional impact of questionable value.

I suggest using a no-sugar dressing such as any of the Primal brand ones, or just plain simple oil & vinegar, paired with raw vegetables, clean protein (meats, egg, seafood), nuts and fresh berries as nutritious salad ingredients. Have fun making salads with leftovers, or food picked right out of the garden.

Lettuce also offers another benefit, compared to other leafy greens. Due to the crispiness of lettuce (which is a sensory quality that allows us to further enjoy our food and know that it’s fresh), it’s one of the primary foods that people eat raw. And including both raw and cooked foods in your diet is important for health!

So, plant some lettuce seeds at home and soon you’ll be enjoying one of the most nutritious, healthy and easy meals on the planet 🤩

Oh, and before I forget, an absolutely amazing way to enjoy romaine lettuce is to throw it on the grill or a hot pan for a minute or so. The grilled flavor is out of this world; you’ll want to grill your greens any time you can after your first experience!

Iceberg has dominated the lettuce market for so long not so much because of its taste or nutritional value, but rather because of its ability to withstand the long truck rides. Leaf lettuce has a much shorter shelf life, and is at its freshest and most nutritious when harvested from your own garden.

If you don’t grow your own, look for lettuce sold at farmers markets and roadside stands. If you get your lettuce from the supermarket, then make sure to serve and eat it shortly after purchase, as it may have been harvested up to a week prior, and may already be on borrowed time.

Lettuce stores best fully intact (as in full heads and stalks rather than chopped). How long it lasts depends largely on the temperature  of your refrigerator. A relatively warm fridge interior of 40°F will give you up to two weeks of viable leaves (if they were just picked when you got them), while a colder 33°F can buy you up to three weeks. It also depends on the variety; iceberg lasts longer, while softer greens tend to rot quickly. If you get your lettuce chopped and prepackaged, try to use it within three to five days.

To keep lettuce fresh for as long as possible, keep it in the refrigerator crisper drawer so it doesn’t dry out. Bonus points for lettuce longevity if you wrap it in paper towels and store it in a reusable bag or container.

Here’s my tips on Easy Gardening

While everyone should at least find a container or an old boot, fill it with soil, and grow some lettuce on a windowsill, those who are likely to be most successful are those who do a little planning ahead of time.

Why has gardening reached an all-time high?

According to the National Gardening Survey, 77% of American households are gardening. Many people focus on gardening with a purpose. They are kitchen gardeners, keeping edible gardens. Their focus is gardening to enjoy fresh, nutritious, and organic produce right from the backyard.

What is a kitchen garden?

More gardeners than ever are devoting space to growing food. The kitchen garden is about utility, designed for growing fruits and vegetables, herbs, and harvest throughout the year.

What are the benefits of growing your own vegetables?

• You can always eat what’s fresh and learn to appreciate the difference between homegrown and store-bought produce.

• You will learn to eat what’s in season, enjoying fruits and vegetables at their peak flavors.

• Because you can pick as much food as you need, you don’t have to worry about waste. It is estimated that people who buy their food, waste about 30% of it.

• When you grow your own food, you can eliminate pesticides. You are free to harvest chemical-free produce in your kitchen garden. Many store-bought vegetables such as spinach, peppers, celery, and tomatoes contain high amounts of pesticides.

• If you want to save money, you will love growing your own food.

Why is growing your own food important?

When you grow your own food, you value it more. Even if you only grow some of your food, you appreciate the effort it took to get to your table. You won’t have to settle for nearly ripe fruit bought at the supermarket. Your family will eat fruits and vegetables ripened in your garden.

Tips for growing your own food at home:

• For home gardeners who are lucky enough to have a lot of space in their yard, raised beds could be a great option. Raised beds allow home gardeners to maximize space.

• Container gardening is excellent if you have limited space. You can grow almost any kind of vegetable in a container.

• Vertical gardening is the ideal choice for urban gardeners. Growing food in such as way at home makes sense if you have to work in a smaller space. Vertical gardening offers many options, but it requires some creativity to get the most out of your space available for gardening.

• To maximize space and eliminate the need for walkways, you could grow your food in keyhole gardens. This drought-resistant garden can produce food for your family throughout the growing season.

• Even if you don’t have a yard, growing your food in a community garden is an option. In the process, you could make some new friends too.

Why should you grow your own food?

Growing your food gives you the opportunity to grow what you want. You can get your children involved and teach them about the importance of taking control of your food. If your children take part in growing the foods they eat, they will be less picky when it comes to eating.

Can you save money by growing your own food?

Families who grow their own food will significantly reduce their grocery expenses. Kitchen gardens are helpful for all income populations.

According to one estimate, a family investing $25 in their kitchen garden could expect to save up to $500 per year on groceries, if they preserve, as well as eat their fresh harvests.

What to grow and When to plant:

What you choose to grow is up to you, your space, and taste buds. But here are some tips to help you decide:

• Try some veggies that require little attention: lettuce and salad greens, zucchini, kale, green onions, tomatoes, basil and other herbs.

• Different plants need to be planted at different times. Here is a link to the Old Farmers Almanac link for help in determining when to plant in the specific county where you live.

  Some of the most cost-effective homegrown vegetables are:

• Turnip

• Leek

• Cherry tomato

• Garlic

• Hybrid tomato

• Herbs

• Spinach

• Lettuce(s)

• Heirloom tomato

• Winter squash

  Some of the most least-effective homegrown vegetables are:

• Okra

• Pole bean

• Celery

• Bell pepper

• Asparagus

• Bean

• Brussel sprouts

• Potato

• Bush bean

• Green cabbage

Can you grow veggies in pots?

You can grow vegetables in small containers and pots. Pots make a great edible garden. You don’t need specially made pots for vegetables. As long as they are large enough and located in a sunny area, your vegetables will grow nicely.

How can you grow most of your food?

Starting a kitchen garden is a huge step toward self-reliance. There is nothing more rewarding than eating what you grow. It’s so empowering to walk out to the vegetable garden and pick your own vegetables minutes before you eat.

In order to grow most of your own food, you should:

• Maximize your space – To maximize your garden is to understand your space. Your backyard might lack the required sunlight for certain crops. You might want to utilize every square inch of your yard. There may be sloops or areas with rocks.

• Improve the soil to include essential nutrients for your crops.

• Set realistic goals. How much space do you have? How much time can you invest in gardening? It is best to start small and grow as you learn.

The statistics of growing your own food:

The average size of a kitchen garden in the United States is 600 square feet. Tomatoes, peppers, and cucumbers are the three most popular homegrown vegetables. On average, Americans spend five hours growing their own food.

THE BOTTOM LINE

People who grow their own food care about their health. And they understand the positive impact of being in charge of what they eat.

Hopefully you’ve learned a few tips to help you grow something for yourself this year. Throw some lettuce seeds in a pot on your window sill, or put out some starter plants in pots (picked up at Lowes, Home Depot or your favorite plant nursery) in a sunny spot on your porch.

Growing salad greens is super easy and they can be a meal unto themselves. Salads can be a healthy addition to any diet, depending on what you include in them. By combining a variety of greens, veggies, lean proteins, and healthy fats, you can create a delicious range of healthy salad recipes to enjoy anytime you want.

So, let us know when you come in:

• What type of lettuce is most familiar to you?

• Have you discovered new varieties of veggies that you now enjoy?

• What’s your favorite green salad?

• What are you growing? Is it in pots or in the ground?

We’ll be bringing in a few of our bumper crops if there’s enough to share with you throughout the season. Stay tuned!

As always, to make an appointment with me use this link: HERE.

Or, you can always give me a call at (973) 210-3838

I want to hear from you! What questions or insights do you have about growing your own food? Did you find this newsletter helpful?

Share your thoughts in the comments on our

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