Lamb’s lettuce can be found in every supermarket, especially in autumn and winter. While other lettuces have to be imported from southern climes during the cold season, lamb’s lettuce also grows in domestic fields as a winter vegetable. This makes for affordable prices, although the lettuce still has to be harvested by hand. However, there are other reasons to pick up more often here, because lamb’s lettuce is also popular for its health benefits.
Is lamb’s lettuce healthy?
In principle, any lettuce is healthy – so is lamb’s lettuce. But what is so healthy about lamb’s lettuce? With provitamin A, vitamin C and folic acid, it contains important vitamins. It also provides the body with protein and minerals such as:
- Iron
- Potassium
- Calcium
- Magnesium
- Phosphorus
But that’s not all: lamb’s lettuce is also a good vegetable source of iodine and therefore particularly important for those who do not regularly have fish on the menu – such as vegetarians. In addition to these valuable ingredients, the green leafy vegetable also scores with extremely few calories: Only 14 kilocalories per 100 grams can be found in lamb’s lettuce, which means it also fits well into a diet plan.
Oxalic acid as a calcium predator
However, it is not advisable to give lamb’s lettuce too much space in the diet: the amount of oxalic acid, which can be problematic for the kidneys, should not be underestimated. If eaten in excess, the acid can also damage bones and teeth by binding calcium in the body. It also makes it more difficult for the intestines to absorb iron. People with kidney disease are therefore advised against eating lettuce, as are osteoporosis patients. People with arthritis, rheumatism and gout should also avoid oxalic acid and are therefore better off avoiding lamb’s lettuce.
Nitrate in lamb’s lettuce
In addition, a partly increased concentration of nitrate is measured in lamb’s lettuce, which the lettuce – as well as, for example, spinach, rhubarb and many other vegetables – absorbs from the soil during cultivation. While nitrate itself is not toxic, it is a precursor for nitrosamines, which are considered carcinogenic and can potentially form during processing or digestion. However, this is no reason to avoid lamb’s lettuce – on the contrary, the German Federal Institute for Risk Assessment recommends that adults should not limit their consumption of vegetables containing nitrates, but rather pay particular attention to a varied selection of vegetables. However, caution should be exercised with young children due to possible health risks associated with nitrate-containing foods. So, as is so often the case, the proverbial “healthy middle ground” applies. This provides the body with many nutrients that contribute to health and well-being. Incidentally, organic field-grown lettuce usually has the lowest nitrate content.
Prepare lamb’s lettuce properly
Because lamb’s lettuce is not a compact head of lettuce, but many small clumps, it takes a little more work to prepare than other types of lettuce. If you were to just wash it and put it directly in the salad bowl, it would probably result in an unpleasant crunch. This is because the lettuce is picked with the roots attached, which are usually very sandy. In addition, the lowest parts of the bunches do not taste very good. Therefore, you need to clean the lettuce extensively before washing. However, with a small kitchen knife, the tufts can be processed quite easily. It is important to make sure that the ends of the leaves still hold together tightly. When washing in cold water afterwards, any remaining sand and soil can be easily removed. Do not wash the lettuce under running water, as it is very delicate. Now the lettuce must be dried thoroughly, which works best with the help of a salad spinner. Meanwhile, if the lamb’s lettuce is processed when it is too wet, its leaves will collapse very quickly. In addition, the salad dressing adheres much better to dry lettuce.
What goes well with lamb’s lettuce?
With its slightly nutty flavor, lamb’s lettuce is a perfect accompaniment to a wide variety of dishes. Prepared it can be sweet or savory, offering such a wide variety of options that even some salad mavens can get excited about the often disdained “rabbit food”. Here we have compiled 4 ideas for recipes with lamb’s lettuce:
- Lamb’s lettuce with honey mustard dressing: A honey mustard dressing is not only the perfect companion for numerous fish dishes, but also goes perfectly with lamb’s lettuce.The dressing is great to combine with goat cheese.
- Lamb’s lettuce with pomegranate: Dark fruits harmonize wonderfully with nuts. Who knows this, will not be surprised about the combination of lamb’s lettuce and pomegranate. Especially with dishes with game or other dark meat, this salad brings not only freshness, but also a touch of exoticism to the plate. The pomegranate seeds in the lamb’s lettuce provide a special dining experience.
- Lamb’s lettuce with walnuts: This simple recipe goes perfectly with a varied cheese platter. A popular addition to this salad combination are figs. In addition, baguette or ciabatta is served – already provided for a great party snack.
- Lamb’s lettuce with bacon: a small ingredient that makes a lot: by adding fried bacon, the salad gets a really hearty-spicy note. Thus, it can even become a complete meal that is delicious and healthy.
As a side dish, you calculate about 50 to 75 grams of lamb’s lettuce per person.
Lamb’s lettuce in green smoothies
Also in a smoothie makes lamb’s lettuce very good, where per person and glass already a handful of lettuce leaves is enough. Long ago, such green smoothies have outstripped the “classic” variant with sweet fruits in terms of popularity. Because in its “green” form, the smoothie represents an even more productive source of vitamins and nutrients.
Storage and shelf life
Buy lamb’s lettuce best when it’s in season: between October and February – but outdoor lettuce is at its crispest before the first frost. Already at the time of purchase you can guess that lamb’s lettuce is a diva among vegetable plants. Because if it came into the stores without root growth, it would make a very sad impression there with withered, collapsed leaves. But even so, lettuce is not one of the most storable representatives of its category. If it has not yet been washed and cleaned, lamb’s lettuce will keep for a few days in the vegetable compartment of the refrigerator. But even there it loses its firmness and aroma quite quickly. So lamb’s lettuce is best prepared as fresh as possible and consumed quickly. The salad tastes best when the dressing is added just before eating.
Lamb’s lettuce: interesting facts about the plant.
For a long time, little attention was paid to the lamb’s lettuce plant: small and inconspicuous, wild lamb’s lettuce grows to this day along the roadsides in North Africa and the Balkans. It is probably often mistaken for a weed there, although it has been cultivated in fields for a long time. Its adaptability to a wide range of climatic conditions is in fact something it has in common with weeds, as the small lettuce is hardy. Unlike weeds, however, lamb’s lettuce enjoys such popularity in Central Europe that it has been given many different names in German-speaking countries alone. Depending on the region, one speaks, for example, of:
- Field lettuce
- Rapunzel lettuce
- Vogerlsalat
- Vine cress
- Mouse ear lettuce
- Lardweed
- Nüssli
Since it is a representative of the valerian family, the leaves contain a lot of essential valerian oil. This is not only responsible for the slightly nutty taste of lamb’s lettuce, but is also good for the veins and has a calming effect – but in some people it can trigger an allergy.
