Lambs Lettuce: Intolerance & Allergy

Lamb’s lettuce belongs to the honeysuckle family (Caprifoliaceae) and the Valerian subfamily (Valerianoideae). The genus includes 80 species in North America, North Africa, and Eurasia. Common lamb’s lettuce is the best known species, which is the standard on the table in our latitude.

This is what you should know about lamb’s lettuce

Lamb’s lettuce has a large amount of minerals and vitamins. All in all, it is one of the most nutritious types of lettuce and is even considered the healthiest. The botanical name of lamb’s lettuce is Valerianella. Different names for the lettuce variety can be found in different areas. These include field lettuce, mouse ear lettuce, lamb’s lettuce, hare’s ear or lard cabbage. In addition, it is also known as Rapunzel. Lamb’s lettuce belongs to the annual or overwintering annual plants. They are dichotomously branched and their flowers are hermaphroditic. The corolla is usually pink or bluish, with a funnel-shaped corolla tube. Common lamb’s lettuce reaches growth heights of up to 15 centimeters. The stem leaves are basal and form a leaf rosette. Depending on the species, the leaves can be round, pointed, broad or narrow. They come in different shades of green. Lamb’s lettuce is pollinated by beetles, bees, butterflies and bipeds and its flowering period is between April and May. The cultivated form of lamb’s lettuce is processed into leaf lettuce and is very aromatic. In some varieties, the taste is reminiscent of hazelnut. In Germany, lamb’s lettuce is available fresh and from the field. In greenhouses it is often contaminated with nitrates and should therefore be avoided. But lamb’s lettuce is also planted in other countries. On the market lamb’s lettuce is sold in bunches. Due to the rather laborious harvest, the lettuce is not quite cheap, but has a number of positive effects on the body. Lamb’s lettuce is healthy and tasty, so it is often used as an alternative to garden lettuce. Leaf lettuce is quite hardy compared to many other lettuces and can tolerate sub-zero temperatures. It is divided into two groups of varieties. Thus, there are those with large and small leaves. The main areas of cultivation in Germany are Rhineland-Palatinate, North Rhine-Westphalia and Baden-Württemberg. The actual home of lettuce is in Eurasia. Meanwhile, it is known throughout Eastern and Northern Europe, although it has been cultivated only since the previous century. The main season for field lettuce is between October and March. Its taste is determined by the essential oils it contains. In Switzerland, it is called lamb’s lettuce for good reason, as it has a nut-like aroma. In addition, lamb’s lettuce is crunchy and refreshing.

Importance for health

Lamb’s lettuce has a large amount of minerals and vitamins. All in all, it is one of the most nutritious types of lettuce and is even considered the healthiest. It has a positive effect on various growth processes and supports sensory functions such as vision. In addition, it strengthens the immune system and can strengthen bones and connective tissue. It also helps in the formation of new cells and is good for the skin. The large amount of iron additionally favors oxygen transport in the body. After parsley, lamb’s lettuce has the highest iron content of all herbs and vegetables. The essential oils and the valerian oil contained in it are also said to strengthen the nerves. This makes lamb’s lettuce particularly interesting for vegans and vegetarians. The calorie and fat content is very low next to it.

Ingredients and nutritional values

100 grams of lamb’s lettuce contain only 14 calories and 0.4 grams of fat. This makes the salad interesting even for figure-conscious people. In the same amount of lamb’s lettuce there are 1.8 grams of protein, 0.7 grams of carbohydrates and 1.5 grams of fiber. It is rich in beta-carotene and vitamin C.

100 grams contain 35 milligrams of vitamin C – more than any other salad vegetable. It also contains 663 micrograms of provitamin A, which is converted to vitamin A in the body and is responsible for growth. In addition, folic acid and minerals such as calcium, potassium and magnesium are found in lamb’s lettuce. The already mentioned iron makes up a share not to be despised.

Intolerances and allergies

Lamb’s lettuce is sometimes among the types of lettuce that are recommended for various allergies or intolerances, as it is usually well tolerated. Thus, it can be eaten without hesitation even in cases of histamine intolerance or problems with fructose. Nevertheless, intolerances can also occur against ingredients in lamb’s lettuce.Some people may be sensitive to the essential oils. Stomach or intestinal complaints can also occur in rare cases. The reason for this is a hypersensitivity to raw vegetables, although small amounts are usually well tolerated.

Shopping and kitchen tips

Some people prefer lamb’s lettuce with small leaves to that with larger leaves. In the end, however, it is a matter of taste. What is important when shopping is the freshness of the leaves. If they are still bright green, the lettuce can be purchased without hesitation. On the other hand, lettuce with yellow or wilted leaves should rather be left alone, as the lettuce has either not been treated with care or has already been standing for too long. Also, if lamb’s lettuce grows outdoors in sub-zero temperatures, it is rather fragile after harvest. It tends to wilt quickly, so it should be washed and placed in a freezer bag after purchase. If it is not eaten immediately, it will keep for a few days in that condition in the crisper. For the preparation of lamb’s lettuce, it should be cut after washing. In the case of fresh lamb’s lettuce, this involves removing the roots with a fine knife. Then the lettuce is washed in cold water bath to remove soil and sand. It can then be spun dry in a salad spinner. If it is placed in the refrigerator for a few minutes after preparation, it will remain crisp and fresh. In addition, the dressing adheres better. This, by the way, should be mixed in just before serving, as the leaves tend to collapse.

Preparation tips

In Austria and southern Germany, you can find a whole range of delicious recipes with lamb’s lettuce. For example, it can be prepared with cheese such as Emmental or it is eaten as a Styrian salad with pumpkin. Lamb’s lettuce is also used in Bavarian potato salad. Black salsify goes well with the salad as well as nuts. In the north it is eaten with smoked salmon and egg. Due to its own aroma, lamb’s lettuce is also compatible with more intense ingredients. As a dressing is suitable nut oils with balsamic vinegar. Alternatively, raspberry vinegar can be used. Another option is to prepare lamb’s lettuce with diced bacon and onion. To do this, finely dice the bacon and fry it. It is usually served with meat dishes or other hearty recipes. In the past, lamb’s lettuce was prepared as a vegetable. For this purpose it was cooked in meat broth. However, vitamins are lost and the lettuce becomes slimy. Therefore, it is recommended rather in cold cuisine and in the form of salads.