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Arguing over Arugula

Summer is in full swing. The heat index has been over 100° in many cities all around the US. With that type of heat, no one wants to turn on the stove. We definitely look for recipes that don't require cooking. Many people choose to eat salads this time of year.

The long days make for more time for the sun to heat up the earth. We tend to want to eat vegetables that are lighter and have more water in them. The ones that provide a bit more hydration. It’s great because this is when extremely watery vegetables like tomatoes, eggplant, cucumbers, peppers, and summer squashes tend to produce fruit.

We also like our salads. The light crunchy texture and moisture are cooling and easy to digest. There are four different types of lettuce; head, leaf, romaine, and celtuce. Head lettuce forms the round head we are used to seeing. Leaf lettuce like spinach is usually darker and may even have a reddish tinge. Romaine lettuce is found in Ceasar salads is another type. The last type, celtuce, is more popular in eastern culture and has large stems and the nick name asparagus lettuce.

Not all lettuces are the same in nutritional value. Most people are used to using iceberg lettuce in a salad. It does provide some hydration. Lettuce is made up of 95% water. Iceberg lettuce has the least vitamins and fiber. The wise women that know this and try to change their spouse's diet with romaine or arugula have probably argued this exact point. Many times, arugula is found with lettuces, but it is actually a cruciferous veggie like kale.

The vitamin K in lettuce is great for bone health. The high levels of vitamin A help keep eyes healthy. They have low amounts of vitamin C and iron. Some lettuce may help improve sleep, but more research is needed.. Lettuce’s low carbohydrate count is great if you are trying to control your blood sugar and get into that bathing suit to go for a swim.

Lettuce is so delicate. The plants love the spring and fall temperatures to keep their leaves nice and crisp. In the summer they tend to bolt producing flowers and seeds for the next year. Producing the seeds causes the leaves to wilt. However late summer is the time to plant lettuce for the fall.

Source: "Health Benefits of Lettuce"

Nourish by WebMD


I have a confession to make. I've been eating salads already; and I'm tired of salads. Since cabbage is ready to harvest, I'm jumping ship to this cruciferous vegetable with a simple but sweet coleslaw recipe inspired by the sweet coleslaw that I can't eat at the local BBQ restaurant in my town. The use of stevia in the recipe and low carbohydrate content of coleslaw, 5 grams per cup, will help keep our blood sugar under control. This cruciferous vegetable helps improve digestion also while scrubbing your digestive walls aiding in weight loss. So don't hesitate to jump in your swim suit go for that swim later.

Sweet Cole Slaw


- 2 cups angel hair coleslaw

- 1/2 cup julienned carrots

- 1/2 cup mayonnaise, preferably soy free vegenaise

- 1/4 teaspoon cinnamon

- 1/4 teaspoon stevia, granular form ( 1 packet of Sweet Leaf )


  1. Mix the carrots and coleslaw in a large bowl.

  2. Mix the mayonnaise, stevia and cinnamon in a smaller bowl.

  3. Add the mayonnaise mix to the coleslaw and mix thoroughly.

  4. Refrigerate any leftovers.

Welcome to all the new members! If you were looking for me and another recipe last week, I missed y'all too. A minor health procedure and home improvement projects were just too much during harvest time. Now back to preserving the juicy summer tomatoes by freezing and canning. If you have a favorite dish, please tell me. I'll create a diabetic friendly version, just let me know by leaving a note below. I've learned how to swap blood sugar spiking ingredients for others with a lower glycemic index. It may take a week or two, but I love the challenge. Please comment, like, share, and come back next week for more recipes, ideas, and tips. Subscribe to the website, if you would like weekly email reminders to add more recipes to your recipe book.

Disclaimer: This is not medical advice, but a compilation of research from medical sites. Make sure to see your doctor and have up-to-date lab work.

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