How to Meal Prep with Lettuce + Examples

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It is very frequent to spot lettuce in salads and it’s never a question why it is an important ingredient on it and to every other meal preps that has it. The nourishing benefits it provides makes it an important but nevertheless crisp and delicious addition to your green obsession when it comes to meal prepping.

Lettuce is very rich in dietary fiber, manganese, potassium, biotin and other minerals. It is needless to say how beneficial consuming lettuce is. And adding this green leafy vegetable to your meal prep is always going to be a good choice.

Benefits

  • Good for weight loss
  • Good for your heart
  • Prevents oxidation of cholesterol
  • Has Omega-3 Fatty acids
  • Great source of protein
  • Helps with Insomnia
  • Helps remove toxins and keeps acid/alkaline balance in order

How to Select

  • Avoid salad greens that are wilted or have brown-edged or slimy leaves.
  • They should have vivid color, and leaves should be firm.
  • should be fresh and crisp
  • Choose those that are displayed at the markets under refrigeration, or on ice because it is quite perishable.
  • Try to choose lettuce with healthy outer leaves
  • Any type of head lettuce should be symmetrically shaped.
  • Choose a head with its dark green outer leaves intact and that’s healthy looking.
  • Avoid overly large heads of romaine, which may have tough, fibrous leaves.
  • Iceberg lettuce should be compact and firm, yet springy.
  • Varieties of lettuce:
    • Arugula
    • Chicory
    • Endive
    • Escarole
    • Radicchio
    • Romaine
    • Watercress

How to Store

  • Wash your lettuce and remove any damaged leaves.
  • To restore crispness if the lettuce has started to wilt, soak it in ice water for several minutes.
  • Dry thoroughly. You might want to use a salad spinner if you have loose leaves. That works best to remove excess water without bruising the lettuce. Then pat dry gently with a paper towel. For heads of lettuce, pat dry with a paper towel.
  • Then, wrap the lettuce in paper towel, and place it in a plastic bag or a storage container, such as a plastic airtight container. You could also reuse a clamshell salad mix container, after cleaning it well.
  • Store your lettuce in the refrigerator. The crisper drawer is the best place to store lettuce.
  • Replace the paper towel any time it feels especially wet.
  • Check your lettuce every day or two and remove any outer leaves or loose leaves that are beginning to rot.

Tips Preparing Lettuce

  • Separate the leaves, then wash well before using. For small bunches, swish leaves in a bowl of water, then rinse.
  • In general, the stronger and more bitter the salad green, the stronger-flavored the dressing should be.
  • Place leaves, in a single layer, on a clean, dry tea towel or paper towel and pat dry. Transfer to a salad bowl and use as desired.

Lettuce Infographics

Batch Meal Preps

Healthy Recipes

Ingredients

For the BLT Avocado Lettuce Wraps:

  • 2 head romaine heart, leaves separated
  • 2 large tomatoes, sliced into ¼-inch slices and then into quarters
  • 6 pieces oven-baked bacon, diced
  • 1 large ripe avocado, seeded and sliced

For the Dressing (optional):

  • ¼ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • ½ teaspoon garlic powder
  • 1 teaspoon parsley, chopped
  • 1 teaspoon Dijon mustard
  • salt and pepper, to taste

Instructions

For the BLT Avocado Lettuce Wraps:

  • Arrange romaine leaves on a large platter. Top with tomato wedges, avocado slices, and crumbled bacon.

For the dressing:

  • In a 2-cup measuring cup, mix together ingredients for the dressing. Whisk until well-combined. Drizzle dressing over BLT Avocado Lettuce Wraps. Serve additional dressing on the side.

Ingredients

  • canola oil – 1 tablespoon
  • ginger – 1 teaspoon (freshly grated) or about a 1 inch knob
  • garlic – 3 cloves minced finely
  • romaine lettuce – 2 bunches washed, dried and cut into about 2 inch segments
  • salt and pepper – to taste and I used white pepper (or can use a half teaspoon of gluten free vegetable powder or a tablespoon of soy (tamari) sauce)
  • sugar or sugar alternative – 1/2 teaspoon (optional)
  • rice wine (shao xing) – 1 tablespoon (or cooking sherry)
  • sesame oil – 1 teaspoon
  • dried chili flakes – 1/2 teaspoon or to taste (optional)

Instructions

  • In a wok or frying pan add your canola oil, ginger and garlic and fry about 1 minute until aromatic.
  • Add the cut and dried romaine lettuce, salt and white pepper (I prefer the light flavours of just a light dusting of salt and white pepper but you can also use one tablespoon of soya sauce (tamari) or even 1/2 teaspoon of gluten free vegetable powder, if you wish), sugar (optional), shoaxing wine and toss quickly. Immediately Remove from heat: It is very important that you remove the roam in lettuce from heat while the romaine is just starting to wilt as the heat from the pan will continue to cook the romaine lettuce even after you remove it from the heat. Drizzle over sesame oil and dried chili flakes if desired and toss.
  • Enjoy as a delicious healthy vegetable side dish.

Ingredients

  • 1 head iceberg lettuce, cut into quarters
  • 1 medium tomato, diced
  • 4 strips bacon, cooked, diced
  • Buttermilk Bleu Cheese Dressing:
  • 1 large egg
  • 3 cloves garlic
  • 1 cup vegetable oil
  • ¼ cup buttermilk
  • ½ teaspoon salt
  • ½ teaspoon white pepper
  • ¼ teaspoon cayenne pepper
  • 8 ounces blue cheese, coarsely crumbled

Instructions

  • In a blender or food processor, combine egg and garlic cloves.
  • While the machine is still running, slowly add oil in a thin stream.
  • Turn the machine off and add buttermilk, salt, and peppers. Blend for a few seconds more to combine.
  • Pour dressing into a bowl and stir in cheese.
  • To assemble salad, arrange one wedge on a plate. Drizzle with dressing. Sprinkle with diced tomatoes and bacon crumbles.

Tools You Can Use