Lettuce is also called chief lettuce in Austria and belongs to the group of garden lettuces (Lactuca sativa). The axis of the lettuce is compressed and the leaves form a head of several leaf layers, reminiscent of rose heads. It has always been one of the most popular varieties of lettuce, but in recent years it has been displaced from its first place by other varieties.
This is what you should know about lettuce
The calorie and fat content of lettuce is very low. For this reason, the lettuce is very popular with many. In addition, it has a fairly high content of dietary fiber. Lettuce is – botanically speaking – an annual to biennial plant. It has a long taproot with leaf rosette. Later, branched inflorescences with yellow flowers are formed. The closed head is produced by the strongly compressed shoot axis, on which the stem-enclosing lettuce leaves are located. The outer leaves bend outward, and the shape is flattened. In most cases, the leaves have a greater width than length. The surface is not smooth, but wrinkled, yet feels soft and somewhat oily. The usual coloration of lettuce is green, with the outer leaves having a darker and bolder coloration than the inner ones. They are usually light green to whitish. However, there are also types of lettuce that have red and yellow leaves. In the flowering period, the axis lengthens. Depending on the variety, the heads tend to remain closed in the summer than others. Some quickly form flowers. According to conjecture, lettuce is derived from the wild lettuce (Lactuca serriola). This is a steppe plant found in the Near East and southern Europe. Lettuce has a long tradition and was already eaten in Egyptian, Greek and Roman antiquity. From the 8th century it is found in records at the time of Charlemagne. Under the name Lactuca it was used in the Middle Ages, although the exact preparation is not known. First illustrations are found in herbal books of the 16th century. The first known one is by Joachim Camerarius. At the court of Louis XIV, lettuce was grown under protection, as the request was very high. At the end of the 19th century, 44 varieties of lettuce were described by Friedrich Alefeld, although not all of them are available in Germany today. Lettuce is grown outdoors on the one hand and in greenhouses on the other. It is therefore available all year round, although increased nitrate content has been detected in heads grown in greenhouses. This can impair the supply of oxygen to the organs. In addition, it is said to be cancer-promoting. For this reason, lettuce from free cultivation is recommended. This is available in Germany from May and can be found in supermarkets throughout the summer. In some countries, lettuce is also used as a vegetable. Because of its taste it is also called butter lettuce. Freshly harvested, it has a buttery texture and a tangy flavor.
Importance for health
The calorie and fat content of lettuce is very low. For this reason, the lettuce is very popular among many. In addition, it has a fairly high content of dietary fiber. On the other hand, the vitamin content is rather low. Most other types of lettuce have a greater content of various vitamins than the lettuce. Nevertheless, it has a not small amount of vitamin A, which has a positive effect on the skin and eyes. Lettuce – contrary to popular belief – is not as healthy as popularly claimed, however, is quite tasty when prepared properly.
Ingredients and nutritional values
100 grams of lettuce possess about 14 calories. The lettuce consists of 96 percent water. In addition, 100 grams contain approximately 1.25 grams of protein, only 0.21 grams of fat and 0.5 grams of fiber. In addition, the same amount of lettuce has 7 milligrams of sodium, 11 milligrams of magnesium, 26 milligrams of phosphorus and ten times more potassium. The amount of iron is about 1.8 milligrams and that of calcium is about 35 milligrams.
Intolerances and allergies
In principle, intolerances or allergies can occur to any food. So it is also with lettuce, although here corresponding intolerances occur rather rarely, which is also due to the high content of water.
Shopping and kitchen tips
When purchasing lettuce, look to see if the cut surface of the stalk still looks fresh or has discolored. If it is brown or even darker, the head has been lying for a while. Lettuce does not keep long, so it should be consumed fairly quickly after purchase. It is very sensitive and tends to rot and wilt quickly. A delicate touch is needed when harvesting. Because of this, appropriate care should also be taken during storage. If you do not plan to eat the lettuce the same day or the next day, you can try spraying it with water and wrapping it with paper. This should keep it in the vegetable compartment of the refrigerator for at least a few days. To prepare lettuce, the first step is to remove the outer leaves, which may not appear fresh. These are discarded. Then the thick stalk end is removed, after which the individual leaves can be detached from the stalk. This is done gradually. If you prefer the firm, inner leaves, you can discard the outer leaves as well – however, the strong green leaves contain the most ingredients. The lettuce should be washed in any case. Then it can be spun dry with a salad spinner, for example. Depending on the recipe, the leaves are shredded or cut into small pieces. Especially popular are the bright, small hearts of lettuce, which should be crisp.
Preparation tips
Lettuce is mainly used for mixed or pure green salads. For centuries it has been the first choice as a side dish with fish, meat or other dishes. It combines well with other types of lettuce and can also be mixed and dressed with tomatoes, cucumbers or radishes. Various dressings go well with lettuce. Yogurt-herb dressings are suitable, but also vinegar-oil is often used. In parts of Germany, lettuce is served with a sweet sauce. In cold dishes, lettuce is also often used as a base or decoration. In restaurants, it enhances the plate in combination with other types of lettuce. To top sandwiches, lettuce is still the first choice. By the way, the same is true for sandwiches. In addition, lettuce can also be cooked. An example of this is its use in pea soup. This method is rather uncommon in Germany, but is used more often in other countries. In addition, it can also be used in Asian cuisine. For example, it can serve as a filling or wrapper for spring or rice paper rolls.
