Health researchers have been pushing the benefits of eating at least one leafy green salad a day for decades now. In case you’ve missed the conversation, here’s their condensed explanation of what happens to the body when salad-eating is a daily deal. Salads help the body because they’re:

memory boosters and dementia-preventers; they keep the brain 11 YEARS younger

nutrient-rich, LOADED with vitamins and minerals (A,C, K, folate, calcium, and iron).

naturally low in calories, making them a great addition to a weight-loss or weight-maintenance diet (assuming you don’t pour on the high-calorie dressings, of course).

also low in fat, making them perfect for a weight-loss or weight-management diet.

greens are bursting with antioxidants that help protect the body from damage caused by free radicals.

superior in protecting digestive health due to all the above as well as their high fiber content; fiber encourages digestion, prevents constipation, and supports a healthy gut microbiome.

a good source of water, which is essential for maintaining healthy digestion and overall hydration.

instrumental in lowering cholesterol and blood pressure.

they help reduce the risk of cardiovascular disease because of the above-mentioned folate and fiber.

satiating, meaning the body feels full and satisfied longer, which is a huge bonus to weight management.

offer stellar immune system and infection protection because of high vitamin and antioxidant count, mentioned above.

heal and protect the gut microbiome, due to all the reasons listed above; this is a H U G E benefit because according to thousands of studies, “Health begins and ends in the gut!”

Most folks know this stuff. But knowing isn’t doing. Nutrition research shows that only about 6% of Americans say they eat salad daily, and only 34% say they eat it a few times a week. Dismal numbers, considering the massive benefit the body gets from green salad.

And let me tell you, these pathetic numbers included yours truly. But some years ago, I decided I needed to commit to daily green salad-eating and so I did a deep-dive into making it happen. I’ve always known that we’re more inclined to do what needs doing, IF it’s easy (or fairly easy) to do. Thus I focused on how I could make this goal easy to meet.

I’m thrilled to report mission accomplished, and here’s how I’ve made it happen. Simply put, I made the whole process easy to do. Here’s a step-by-step tutorial:

First, start with romaine lettuce. It’s sturdier than iceberg, red or green leaf lettuce. Cut the end off the bunch, slice it vertically and then horizontally until you have smallish pieces.

Next, soak it all (in small batches) in a salad spinner. Then spin as much water off as you can.

Then lay out a clean, large old bath towel (I keep one just for this purpose) and distribute all the spun salad up and down the towel, like so:

Fold the towel up over the damp lettuce:

Roll the towel up, jelly-roll style; let your lettuce sit for 15 or 30 minutes. There’ve been times when my lettuce sat in my towel for a few hours—there’s no harm done if it ends up lingering in your towel until you can get to it.

When ready, unroll the towel and distribute it into lidded salad bowls. These are Anchor Hocking® (less expensive than Pyrex® or the snap-on lid bowls and are just as durable) from Walmart. But of course, the best idea is to use lidded containers you already have.

Finish up by placing a paper napkin atop each bowl of greens. The napkin absorbs excess moisture and prolongs freshness.

Then lid each bowl, turn them upside down, and place them in the refrigerator.

Finally comes the step that completes the “easy to do,” and I learned this from the book FRIDGE LOVE by Kristen Hong. This book is all about fridge organization, and her system does that, for sure. But I found above all, it makes daily green salad eating an easy, done deal!

It’s all about prepping your salad ingredients beforehand. Part of the reason we don’t include a salad in lunch or the evening meal is all that chopping, dicing, slicing, etc, wouldn’t you say? Radishes, bell peppers, green onions, red cabbage, broccoli, carrots, celery, red onion, the list goes on of produce that can be prepped ahead and stored for a week or more. Can you see how easy it is to make a salad when all you have to do is pull containers from the fridge and combine ingredients?

Try these tips and see if eating green salad doesn’t easily become part of your daily dietary lifestyle. And enjoy all the amazing health benefits along the way!

    Alice Osborne
    DVO Newsletter Contributor since 2006
    Email the author! alice@dvo.com