Lettuce Entertain You

We missed a column on the wearing-of-the-green last month, so we thought we catch up with an eating-of-the-green this month.

For the gardeners among us, this time of year is when tender lettuce leaves are brightening the garden and the salad bowl. For the shoppers among us, we’ll have a large variety of Spring-time lettuces from which to choose.

HEADS UP: there are two large categories of lettuce, head lettuce and leaf lettuce. Until recent years, the most popular head lettuce was iceberg. And why, might you ask, is this green-on-the-outside, white-on-the-inside called “iceberg?” No, it has nothing to do with the Titanic.

In the 1902s, when iceberg lettuce was first commercialized on a large scale, it had to be covered with ice so it would not wilt during shipping; it would actually be quite a dramatic showing, as open train cars of iced-down mountains of iceberg lettuce rolled through town. If iceberg lettuce is not your thing, you might try a different head lettuce, such as butter lettuce or Little Gem.

OIL BE DARNED: Lettuce was originally valued for the oil pressed from its seeds. We’re talking at least 4,500 years ago. The ancient Greeks and Romans valued lettuce as both a vegetable and a remedy. That Mediterranean rover, Columbus, is thought to have introduced lettuce to the Caribbean islands. The word lettuce comes from the Latin “lactuca,” which comes from “lactus,” which means “milk.

When cut, rather than torn, lettuce leaves tend to give off a milky sap. The “cut it with a knife or tear it with your hands” debate continues on among serious salad aficionados.

GREEN, RED, WHITE: Lettuce leaves are generally green, but they also come in red, white, pale yellow and faintly purple. Whichever color you choose, be sure the leaves are glossy, firm and crisp. For head lettuce, be sure the heart is dense (the leaves should be closely packed) and that the head feels heavy for its size. Still cannot figure out what that means, but all the books use the expression.

Leaf lettuce, such as Romaine, should have firm, crisp leaves that have a clearly defined rib down the center. Always avoid dull-looking or water-logged leaves.

THE GREENER THE LETTUCE: generally, the more vitamins and minerals it contains. Most lettuce varieties have a fair amount of folic acid. All are low in calories and high in water. 

FIRE AND ICE: lettuce is usually eaten raw, but a classic French garnish is a light sauté of finely shredded lettuce in butter. So, wow the folks with “petit pois a la francaise,” baby peas with a garnish of sauteed lettuce.

Lettuce can be quickly braised in vegetable or chicken stock and place on top of a cold salad for a “fire and ice” creation. Toss chopped lettuce leaves into soup right before serving – the broth will cook the leaves. Lettuce gives a light, refreshing flavor to soups. Add interest to cold lettuce salads by combining several types of lettuce.

Petits Pois a la Francaise

• Serves 6-8
• 3 cups freshly shelled or frozen peas
• 1 cup finely shredded head lettuce, such as Iceberg
• 1/2 cup chopped green onions (white part only)
• 2 tablespoons melted butter
• 1 teaspoon ground black pepper
• 1/8 teaspoon sugar
• Wash fresh peas, if necessary. If using frozen peas, do not thaw. Add peas to a large skillet, without heat. Add all remaining ingredients and toss to combine. Put heat on low, cover, and simmer until peas are just tender, about 10 minutes. Serve immediately.

Nutritional Analysis (per serving):  237 calories ( 38 per cent calories from fat), 10.1 grams fat, 2.7 grams protein, 34.4 grams carbohydrate, 1. 6 grams fiber, 98 milligrams sodium, 7 milligrams calcium.

With numerous years in health care and education, Nancy Berkoff, RD, CCE, would love for readers to ask food and nutrition-related questions: foodprof2@gmail.com.