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The
hundreds of lettuce varieties grown throughout the world peak at
different times of year, so there's always an abundance of this
favorite low-calorie, nutrient-rich vegetable.
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Lettuce is a leafy green vegetable, often used raw in
sandwiches and
salads to add a fresh, subtle taste and crunchiness.
A Little Bite of History
Distinctly opposite
attributes were ascribed to lettuce in its earliest days. Ancient
Greeks and Romans valued the milky substance secreted by cut lettuce as
a sleep-inducer and mild sedative, able to cool sexual urges.
Conversely, ancient Egyptians associated lettuce consumption with male
virility, giving lettuce as an offering to Min, the (always
well-endowed) god of fertility and sexuality.
A
less-racy tidbit concerns “Iceberg” lettuce, which earned its name in
the 1920s when it was transported by wagon through the U.S., carried in
heaps of ice that made the wagons look like icebergs.
Varieties
While a vast number of lettuce variations are available, these “umbrella terms” encompass the more common U.S. lettuces:
•
Iceberg or
Crisphead lettuce
is the most common in the U.S. With its subtle flavor and minimal
nutritional value, it is primarily popular for its nice crunch.
•
Romaine or
cos lettuce
is most famous as a feature in
Caesar salads, and its higher nutrition
content makes it good substitute for iceberg lettuce in any dish.
•
Summer Crisp or
Batavian is a crunchy middle-ground between iceberg and looseleaf varieties.
•
Looseleaf lettuces have soft, delicate leaves with a subtle taste.
•
Chinese
lettuces can be found at some specialty markets and are more flavorful
and nutritional than most other varieties, with a bit of bitterness.
Buying Tips
Look for leaves that are heavy and crisp, avoiding any spotted, wilting
and slimy leaves (if it grosses you out in the store, you probably
won’t want to eat it at home).
Storage Tips
Try to purchase lettuce right before you use it—its high water content
means that it can’t be kept fresh for long. Wrapping it in plastic and
storing it in the coldest part of the refrigerator will make it last
for a few days.
Apples,
bananas and
pears emit an ethylene gas that makes fruits and vegetables
over-ripen. Avoid keeping lettuce near these fruits, as they can cause
the leaves to go bad quickly, often becoming smattered with brown
spots.
Usage Tips
• Limp lettuce leaves should be rinsed in icy water just before serving to restore some crispiness.
•
Leaves should be dry before tossed with
salad dressing. If leaves are
wet, dressings will slide to the bottom rather than clinging to the
lettuce.
• Dressing shouldn’t be added until right before lettuce is eaten, or the leaves will become too soft.
•
Leaves can be torn rather than cut into pieces. Cut leave close to the
time you plan to serve them, or they tend to discolor and lose some of
their vitamin C content through the release of an ascorbic acid
oxidase.
Nutrition Notes
Iceberg lettuce is most nutritionally valuable simply as a water
source, but darker-leaved lettuces offer a higher
fiber and beta
carotene content serve as an adequate source of
vitamin C.
Substitution Tips
More flavorful, nutritional greens such as
spinach leaves can almost always fill in for lettuces in salads and sandwiches.
Try one of our favorite lettuce recipes:Caesar Salad a la SteveMango Avocado SaladBBQ Burgers
