Lettuce
It is the basis of all salads. People have turned to it to replace bread on their sandwiches. It comes in several varieties, some of which are sweet or bitter. Yes, we are talking about that versatile vegetable, the lettuce.
Lettuce
(lactuca sativa)
Compositae
Lettuce has been always a popular vegetable. Lettuces come in different shapes and, because there are so many varieties, there is lettuce all year round. Each lettuce is referred to as a head. Most round varieties look like small heads. Lettuce is grown in different areas of the country year round. You will be hard pressed to see a grocery store that didn’t have at least one type of lettuce available every time you go in.
There are lots of lettuce species you can pick up in your local market or farmer’s market, but iceberg lettuce is the most popular and the least expensive. It contains a lot of water which is good for you, but also has a blander flavor and fewer nutrients than a darker, leafier lettuce like Romaine or Green Leaf lettuce.
Lettuce Trivia
Summerians keep records about using lettuce. Greek and Romans also used lettuce and not only for its culinary value but for medicinal purposes, as well. Lettuces used to be used as sedatives, even grown as a substitute for opium, because they a bitter component with calming properites. Careful selection and growing has eliminated the bitternes as it was not appreciated in the kitchen.
Popular Varieties
Iceberg lettuce - The Name Alone is Refreshing Some people prefer iceberg lettuce because of its lighter flavor and crispness. It’s also a favorite because of its value in these tough economic times. The most commonly used form of lettuce is iceberg lettuce. Iceberg lettuce heads are tightly compacted and the leaves are light green to white in color. The basis of most salads is iceberg lettuce. Restaurants use it as a garnish for dishes because of its mild flavor.
Romaine lettuce - This variety is tall almost like a stalk of celery. It is used in Caesar salads and has medium green leaves.
Bibb and loose leaf lettuce - These varieties are not so tightly packed as iceberg lettuce. They resemble flowers just opening up. Bibb lettuce is sweet and used in mixed green salads. Loose green, mesclun, and frisee have a taste that is more on the bitter side. All can be used in salads.
Nutritional Value
A serving is 1 cup of cut up lettuce leaves.Letuce contain carotene, vitamin C, dietary fiber and minerals, but most of it is just water. That is why it has almost no calories and it is such a popular food in weight loss diets. The large amount of water it contains helps to quench thi thirst in summer and makes lettuce a polular ingredient in the summer and lettuce based salads a must during the summer months. The dark leaf varieties contain more nutrients than the pale colored ones.
Lettuce has only 14 calories per 100 g.
Storage
Lettuce stays fresh in a crisper compartment of the freezer. To keep the leaves from withering and turning color, sprinkle with water like they do in the store. Lettuce was once thought of as a weed and first seen in this country when Christopher Columbus landed in the New World in 1492.
Lettuce that is starting to wilt can be fed to animals like rabbits, Iguanas, and turtles. Certain soups call for lettuce as an ingredient. The soup can be frozen and eaten later. Lettuce doesn’t have a strong taste which is why it complements many foods.
Most do not save lettuce. They either eat it or throw it away. If you can find some helpful uses for lettuce in your recipes, consider freezing a portion of it for later.
Preparation and use
A salad is what comes first to the mind and indeed a lettuce based salad is refreshing and helps to digest heavier meals. However, elttuce can be made into soup, braised, baked with cheese or stuffed with all sort of appetizing fillings.
Preparation
Always wash lettuce several times before using. The leaves are closer at the base and can hide dirt, bugs, and bacteria. No one wants to get sick from their vegetables. Cleaning and coring iceberg lettuce is quick and easy. To get the core out, hold the head of lettuce, core side down, and gently but firmly bang it on the counter top. This should break the core apart from the rest of the head; grab it and pull out. Then run the head under cold water, rinsing out all the crevices and around the outside.
Ideas with with lettuce
Lettuce can be shredded into strips for pita sandwiches, tacos, and burritos. For those who want to cut carbs, large leaves of lettuce wrap sandwich meat and other meats instead of bread. Here are some great things you can do with an inexpensive head of lettuce to enhance any meal.
Burger Topping
My favorite use is to top a hamburger with a nice, crispy leaf of lettuce. This gives the burger some extra texture, color and flavor. After washing the lettuce, tear off nice size leaves and dab them with a paper towel to prevent soggy buns.
Tossed Salads
Of course when talking about lettuce, we all think of salad. Lettuce is a great for a traditional tossed salad. After washing and coring as recommended above, chop or tear the head into a large salad bowl. Chop your favorite raw veggies and toss. Some suggestions are: tomato, onion, green pepper, cucumbers, mushrooms, carrots. Serve in individual bowls and top with your favorite dressing, croutons, bacon bits or other salad toppings. Serve as a side dish, or appetizer, or as an entrée.
Main Dish Salads
Speaking of using salad as an entrée, this is a great way to have a low calorie, highly nutritious meal for lunch or dinner. Just add some grilled chicken or steak, cut into strips, and place atop the salad before adding any other toppings. Some like it with just dressing; try to choose a vinaigrette or balsamic dressing to keep the calories and fat down.
In Place of Bread
For a healthy and tasty twist, use two nice size leaves for a sandwich instead of bread. Simply place your favorite sandwich meat, a slice of cheese and a slice of tomato between two lettuce leaves for a tasty, crunchy and healthy meal. Tuna works and tastes great too lying between two crisp leaves. Try an “open face” sandwich using a leaf or two of crispy lettuce as the base. Layer your favorite lunch meat, cheese, tomato, cucumber, peppers, etc. and enjoy with a fork.
Garnish or Decoration
A couple of lettuce leaves placed as a base under any meat or rice makes a lovely dish to serve as well. And since lettuce is inexpensive, it’s great to use as a decoration for just about any meal. Other ideas for using lettuce as a decoration are to place it under a scoop of chicken salad for a healthy lunch or place it under a bed of couscous as a side dish.
Recipes With Lettuce
Salads: Mexican summer salad - summer salad with parsley & onion dressing - liver strips in salad - chicken nacho salad - edible flower salad
Cold dishes: crab cocktail - herb terrines
Garnish: quick lamb kebabs - barbecue soy burgers - Holiday turkey sandwich - Bangkok mushrooms - chicken satay
Braised, baked, soups: peas and lettuce or French style peas - lettuce cream
Lettuce - lactuca sativa - iceberg, cos, butterhead, cut and come again.
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