Lettuce is one of the most recognizable vegetables and the most commonly used base for salads. This leafy vegetable most commonly comes in shades of green leaves but can have shades of red, white, or bright lime green in splashes, speckles, or full leaf tinting. Lettuce was first cultivated by the ancient Egyptians, who turned it from a weed into a food plant grown for its succulent leaves. Today, lettuce is cultivated all over the world for both it’s leaves and for it’s crisp stem. Stir-fried lettuce stem is a cherished “good luck” recipe served around Chinese New Year.
Lettuce contains a moderate amount of vitamin A. It also contains small amounts of vitamin C, iron, and calcium. Darker varieties of lettuce or varieties grown in healthy soil are more nutrient dense than light colored varieties or those grown in unhealthy soil. When in doubt, ask your farmer!
Buying & Storing
Lettuce can come in several forms from loose leaf to bunches or heads of lettuce. Either form of lettuce should be bright in color and free of discoloration or soft, slimy spots. There should be no rotten smell. Lettuce heads should not be washed until you are ready to use them. Extra moisture can cause heads of lettuce to go bad faster. Loose leaf lettuce should be washed after purchasing. In either case, when washing lettuce, fill a large bowl or a clean sink with plenty of cool water. Add the lettuce and swish around to loosen and remove any dirt. Dirt will wink to the bottom. Remove any bad leaves that might yellow, brown, or mushy. Lift lettuce from water and allow to dry in a colander or salad spinner, or gently pat dry with clean towels.
Store lettuce in your fridge in a high-humidity environment, like a crisper drawer set to a high humidity or a plastic bag “puffed-up” by blowing air into the bag before twisting it closed. Do not store lettuce with fruits like apples, tomatoes, or peaches as they produce ethylene gas. This gas is harmless, scentless, and invisible but it does cause vegetables like lettuce to ripen or go bad much faster.
Cooking
Raw – Use whole leaves in place of bread to create low-carb sandwich wraps, grain-free tacos, or as a traditional wrap with Korean BBQ filling. Add chopped leaves as filling in fresh spring rolls or on top of tacos.
Salad – Slice, chop, tear, or cut stem and leaves for a traditional leafy salad base topped with any number of creative cheese, egg, crouton, veggie, meat, herb, fruit, and dressing options.
Grilled – Cut dense varieties like romaine lettuce lengthwise, keeping the leaves connected to the core. Drizzle with a flavorful oil, such as olive oil or herb infused oil, and sprinkle with salt. Grill at a medium heat for 2-3 minutes, cut side down directly on your clean grill grates. Flip and grill for another 2 minutes. Remove from heat. Drizzle with lemon juice and toppings like parmesan or blue cheese and bacon.
Wilted – Toss shredded lettuce in a warm dressing made traditionally with hot bacon grease, vinegar, sugar, and spices like black pepper and mustard.
Sauté – Rough chop lettuce with stems and toss in a sauté pan or wok with a small amount of oil for 1-2 minutes. Add the sauce of your choice and sauté another 1-2 minutes, until lettuce is dark green in color.
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