Lettuce originated in the Mediterranean as a weed. Cultivation likely began in Egypt and the Middle East more than 6,000 years ago. It was praised by Greeks and Romans and eventually spread through Europe. Christopher Columbus brought lettuce to the Americas and cultivation began in the U.S. in the 1600s.
The nutrient density in lettuce has many for health benefits. The darker green or red your lettuce, the more vitamins and phytonutrients it contains. Mixing up your lettuce choices by adding other baby greens will keep salads interesting. A diversity of lettuces also adds a variety of vitamins, minerals, dietary fiber and other protective compounds — all with less than 10 calories a cup. Now that’s a deal!
Peak Time: Year-round in grocery store spring mix, but garden fresh in spring
Average Price: About $1.50 per pound at the farmer’s market or $4.00 to $8.00 at your grocer per container or bunch depending on the size.
Tips for Selection and Storage: Look for Bibb or Boston butter lettuce, spring escarole, pea sprouts or shoots, red or green leaf lettuce, watercress or baby romaine (Little Gem). Choose heads that have crisp leaves with no blemishes. Avoid lettuce with signs of browning or wilting. Leaf lettuce may be wrapped in paper towels and refrigerated in a plastic bag for several days. Do not wash until time to use it.
Tips for Preparation: Wash lettuce just before using and make sure to blot excess moisture or dry in a salad spinner. In addition to salads, tender lettuces can be used for buns or wraps or in sandwiches.
You can use the crisp leaves with ribs to fill with chicken, pork, steak or shrimp variations. A favorite method is using those tender spring lettuce heads for grilling or pan searing. Cut the head in half and cook cut side down in a pan or on a grill. This develops a great combination of crunchy, dense interior and charred edges for a grilled Caesar salad or other salad combinations.
Nutritional Highlights: Small, fully matured spring lettuces have more nutritional value than year-round spring mix since growing to maturity develops all the nutritional value. Most farmer’s market lettuces also will have been grown in soil rich in compost for not only nutritional value but flavor depth.
Grocery store mixes come from plants whose leaves are continually cut off prematurely. All lettuces are low in calories, but good sources of potassium, folic acid, vitamin K, B vitamins, beta carotene for vitamin A, vitamin C and dietary fiber.
The darker green romaine and red leaf lettuces are higher in beta carotene for vitamin A and other antioxidant phytonutrients like lutein. To boost the dietary fiber in salads, lettuces in general can be supplemented with higher fiber greens like baby spinach and kale.
For a recipe for spring lettuce, peas and radish salad with buttermilk dressing, click here.
