Lactuca sativa
Loose leaf lettuce is one of the easiest, most popular types of salad greens o grow.
Loose leaf lettuce is a fast-growing annual and forms very loose heads in burgundy red or brilliant green shades. The tops of the ruffled leaves are tender and mild-flavored, and the stems have a fresh, crispy bite.
Lettuce is a leafy vegetable that is commonly used in salads and sandwiches. It is low in calories and high in water content, making it a great addition to a healthy diet.
VARIETIES
MERLOT
The darkest of all red-leaf lettuce varieties,
Merlot is packed with antioxidants. The crisp, wavy-edged leaves are
excellent for cut-and-come-again harvest. Merlot is ready to enjoy in 55 days
BLACK SEEDED SIMPSON Developed in the 1870s, this sweet and tender heirloom is still very popular. The frilly, light-green leaves can be harvested early. Mature leaves are ready in 60 days.
RED SALAD BOWL
This maroon-red lettuce is heat tolerant and slow to bolt. It also does not turn bitter as it matures.
The tender baby leaves are especially sweet and delicious at 28 days.
SALAD BOWL
This heirloom lettuce has green large-lobed leaves that are crisp and tender. The award-winning Salad Bowl is heat tolerant and slow to bolt. It reaches 15 inches (38 cm) in about 45 days.
IN THE KITCHEN
Loose-leaf lettuce goes well in any type of salad. Loose leaves' mild taste and crisp texture are the perfect backdrops for citrus flavors, pungent cheeses, and crunchy roasted nuts.
SELECTING
Choose fresh, crisp bunches with moisture. firm green stems. avoid bunches with damaged, or yellowing leaves.
PREPARING
Rinse leaves in cold water to remove dirt trapped between curls.
Remove the tough stems ear the leaves into bite-size pieces--chopping lettuce with a knife bruises the fragile leaves.
STORING
Wrap the lettuce in a paper towel, and store it in a produce bag in the refrigerator for up to five days. Avoid the coldest part of the refrigerator because freezing temperatures cause
lettuce to wilt.
USES
The mellow taste of loose-leaf lettuce paired with bright citrus and creamy cheeses. Try this refreshing mandarin and red leaf lettuce salad: in a small bowl, whisk together olive oil, cider vinegar, Dijon mustard, honey, salt, and pepper; add minced red onion. In a salad bowl, combine red-leaf lettuce mandarin pieces. and chopped red and yellow bell peppers. Crumble feta cheese over the salad, and toss with vinaigrette.
Try this pear, walnut, and goat cheese salad: Lightly
roast walnuts, and chop them into halves. Whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper. In a salad bowl, combine lettuce and pear slices. Toss the salad with the dressing, and crumble goat cheese and nuts.
PRESERVING
Lettuce does not freeze well. The cell walls break down when frozen, causing the leaves to become mushy. To keep lettuce crisp, it should be stored above freezing
temperatures.
NUTRITIONAL VALUE
serving size 1cup (30 g)
Calories 4
Fiber 0.3 g
Vitamin K 39% DV Thiamin 2% DV
Vitamin A 12% DV Riboflavin 2% DV
Folate 3% DV
Vitamin C 1% DV
Iron 3% DV
Niacin 1% DV
HEALTH BENEFITS:
Reduces inflammation
Boosts nerve function
Lowers cholesterol
Promotes restful sleep
Provides antioxidants
Protects against cancer
Boosts heart health
Other important benefits:
Hydration: Lettuce has a high water content, which can help keep you hydrated.
Fiber: Lettuce is a good source of fiber, which can help keep your digestive system healthy.
Vitamins and minerals: Lettuce is rich in vitamins and minerals, such as vitamin A, vitamin C, and potassium.
Antioxidants: Lettuce contains antioxidants that can help protect your body from damage caused by free radicals.
Weight management: Lettuce is low in calories and can help you feel full, making it a great food for weight management.
Heart health: Lettuce contains nitrate, which has been linked to lower blood pressure and a reduced risk of heart disease.
Eye health: Lettuce is a good source of vitamin A, which is important for eye health.
Skin health: Lettuce contains vitamin C, which can help keep your skin healthy and prevent signs of aging.
Recipe for Lettuce Leaf Tea:
- 4 leaves of organic lettuce
- 8 ounces of water
Thoroughly wash the leaves and then simmer for 20 minutes in the 1/2 pint of water.
Strain and drink before bedtime.
I you like, Mix the lettuce water with a relaxing tea like lemon balm, lavender or chamomile for extra support.
MORE SALAD DRESSINGS:
Maple Mustard Dressing
Method:
Add all the ingredients to your blender and blend until creamy, thick, and smooth.
Ingredients
1/4 cup dijon mustard
1/4 cup maple syrup
1 tbsp apple cider vinegar
1/4 cup olive oil
5g onion, finely diced
1 garlic clove
2 tbsp lemon juice
2 tbsp water
Salt and black pepper, to taste
Tahini Orange Dressing
Ingredients:
300ml orange juice
11/2 tbsp tamari
1/4 cup tahini
Method:
Preheat a pot on high and pour the orange juice and tamari.
Boil until the mixture turns into syrup.
Remove from the heat and stir in the tahini. If needed, add a little water to make a thick paste.
Creamy Leek Sauce
Ingredients:
1 leek, including the green part, sliced into rings 3 cups water
1 cup cashew nuts
1 garlic clove
Salt and black pepper, to taste
Method:
Add the ingredients to a pot and bring to a boil.
Reduce the heat to a low simmer and cook for 10 more minutes.
Turn off the heat and let it rest.
Transfer to your blender and blend until creamy and completely smooth.
Taste and adjust the seasoning if needed.
Enjoy over steamed veggies or salad
Cashew Lemon Caper Dressing
Step 1: Making the Dressing
• 1 cup raw cashews. soaked and drained
• zest and juice from 2 lemons (depending on the size of lemons)
• 1 clove garlic
• 1 tsp onion granules
• 3 tbsp nutritional yeast
• 2 tbps capers, chopped
• 3 tbps fresh chives, minced
• sea salt, to taste
• freshly ground black pepper, to taste
• 1/2 to 1 cup cup non-dairy milk*
Method
Add everything except the chives and capers to make the dressing to a blender and blend until smooth.
*Note: Half non-dairy milk and half water can be used if desired. Also, note that the amount of liquid added will depend on how thick you want the final consistency.
Lastly, add the capers and chives and taste for seasoning.
Refrigerate until ready to use. This dressing will keep for a day or two in the refrigerator. If storing any longer than a few hours, it’s best to add the chives just before using the dressing — to maintain their freshness and color.
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