Romaine Lettuce 1 Each

**Romaine Lettuce** (also known as Cos lettuce) is a type of head-forming lettuce characterized by its long, upright, crisp leaves and sturdy central rib. It is one of the most popular types of lettuce, perhaps best known as the base for Caesar salad. It is a low-calorie leafy green that is high in nutritional value compared to many other types of lettuce, such as iceberg. ### **Key Nutrition & Health Benefits** Romaine lettuce is rich in essential vitamins, minerals, and antioxidants. | Nutrient (per $100 \text{g}$ serving) | Value | Key Benefits | | :--- | :--- | :--- | | **Calories** | $\approx 17 \text{ kcal}$ | Very low-calorie, good for weight management. | | **Water Content** | High ($\approx 95\%$) | Contributes to hydration. | | **Vitamin K** | Very High | Essential for blood clotting and bone health (works with Vitamin D to utilize calcium). | | **Vitamin A** (as Beta-Carotene) | High | Powerful antioxidant; supports healthy vision, skin, and immune function. | | **Folate (Vitamin B9)** | Good Source | Important for cell division, particularly vital during pregnancy to prevent birth defects. | | **Fiber** | Good Source | Aids in digestion and promotes a healthy gut. | | **Potassium** | Good Source | Helps regulate blood pressure and supports heart health. | | **Antioxidants** | High | Contains Vitamin C, beta-carotene, and lutein, which help protect cells from free radical damage. | ### **Buying and Storing Romaine** To get the most out of your Romaine lettuce, focus on freshness and proper storage: #### **How to Select Fresh Romaine** * **Look for Bright Color:** The leaves should be a vibrant, dark green (except for the lighter inner leaves). Avoid heads with any yellowing. * **Check for Crispness:** The leaves should look and feel crisp, not wilted or limp. * **Inspect the Core:** The core should be clean and not show signs of browning or sliminess, which indicates age or decay. * **Choose Sturdy Stems:** The central ribs and stems should feel firm. #### **How to Store Romaine** The main goal is to balance moisture—too much moisture leads to rot, and too little causes wilting. 1. **Do Not Wash Immediately:** Avoid washing the full head of lettuce until you are ready to use it, as excess moisture speeds up decay. 2. **Use Paper Towels:** Loosely wrap the head (or hearts) in a few layers of clean, dry **paper towels** or a cotton cloth. The paper will absorb excess moisture the lettuce naturally releases. 3. **Place in a Bag or Container:** Store the wrapped lettuce in a **perforated plastic bag** or an **airtight container** that is left slightly ajar to allow for some airflow. 4. **Refrigerate:** Place the lettuce in the refrigerator's **crisper drawer**, which is designed to help control humidity for produce. 5. **Re-Crisp (If needed):** If the leaves become slightly limp, you can sometimes restore their crunch by submerging them in a bowl of ice water for a few minutes before serving.