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Pick it!

  • Darker leaves are more nutritious.
  • Leaves should be fresh and green, not wilted, brown or slimy.
  • Wrap fresh, unrinsed leaves in plastic wrap and store in fridge for a few days.
  • Cooler temperature will keep lettuce fresher longer. Iceberg stores the best.
  • Should be free of wilt, rot, and rust.
  • Check package expiration dates on prewashed bagged lettuce.
  • Usually eaten raw, often in salad. Varieties can be mixed.
  • Provide crunch in sandwiches and tacos.

Try it!

  • Rinse just before serving in cold water. Pat dry.
  • Refresh limp leaves by placing in ice water.
  • Tear lettuce leaves with your hands; do not cut as it browns quickly.
  • The mild flavor of fresh lettuce leaves pairs well with fresh or dry herbs.
  • Salad dressing clings best to dry leaves. Toss with dressing just before serving.

Like it! Red and Yellow Pepper Vinaigrette


  • 1 small yellow bell pepper, finely chopped
  • 1 small red bell pepper, finely chopped
  • 4 T red wine vinegar
  • 2 T extra-virgin olive oil (or vegetable oil)
  • 2 t warm water • Pinch sugar
  • ½ t salt
  • Ground black pepper to taste


  1. In a medium bowl, mix all ingredients until combines well. The vinaigrette will keep, tightly covered, in the refrigerator for 3 days.
  2. Shake before serving.

Yield: 1 cup

Nutrition Facts per Serving: Calories 40; Fat 3.5g; Cholesterol 0mg; Sodium 150mg; Carbohydrates 1g; Fiber 0g; Sugar 1g; Protein 0g

© South Dakota Board of Regents

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.