tipos, propiedades y mucho más

Popular wisdom has coined the phrase ‘being fresher than a lettuce’ to refer to a person who enjoys excellent health. The expression already gives us an idea that one of the most appreciated virtues of this vegetable is its freshness. In recent decades, much of its fame is due to its low calorie content and its discreet flavor, which have made it one of the pillars of salads in weight control diets.

Lettuce, however, is much more than a dull leafy vegetable. It has many varieties, with different colors and textures to give a cheerful touch to many dishes. Furthermore, it is not only suitable for salads. It can also be used in soups, creams and even prepared back and forth on the grill.

What is lettuce?

The lettuce (Lactuca sativa) is a herbaceous plant of the Asteraceae family. Its cultivation for human consumption is carried out both in outdoor gardens and in greenhouses, even through hydroponic agriculture, that is, using mineral solutions, without soil. This is what explains why we can find it 365 days on the market.

Despite its flowery appearance, Juan Obrero, Category Manager at ALDI, emphasizes that “it is not a flower, but a herbaceous plant, generally with a mild flavor and intense green color, lighter towards the trunk and progressively darker towards the tip of the stem. sheet».

Most common lettuce varieties

Rather than talking about dry lettuce, the most correct thing would be to say ‘lettuce’, since different types of lettuce are grown and marketed in Spain. Each one with a particular tone, texture and flavor.

romaine lettuce

The absolute queen of salads. It has an elongated shape and robust leaves, an intense green color and a robust central nerve.

Lettuce Iceberg

Round in shape, very similar to that of cabbage. “It is one of the crunchiest lettuces, with a soft and watery flavor and a whiter tone than the others,” he points out. Juan Worker. It is a favorite in sandwiches and hamburgers.

Buds and bud hearts

They are actually small stem lettuces. Its most common culinary use is in dishes with more elaborate dressings, such as fried garlic, anchovies, etc.

Red oak leaf and green oak leaf lettuce

Easily recognizable by its wavy leaves, similar to those of the oak.” This peculiar silhouette and its dark color make them the great attraction of lettuce mix bags, those that we find in the supermarket under the name of mézclum or bouquet. It offers a texture that is both tender and crunchy, and a delicate and sweet flavor,” he points out. Juan WorkerCategory Manager at ALDI.

Green Batavia lettuce

Widely consumed in the north of Spain. Mild, slightly acidic and fresh flavor. Its leaves are bright green, but not very crisp. This texture is ideal for salads, but also in sandwiches and wraps.

lettuce trocadero

It is a head lettuce with thin, long and united leaves. It stands out for its buttery and tender texture, and a delicate but intense flavor with slightly sweet nuances.

chicory

Very present in Italian recipes, including some pizzas or risottos. It has elongated and rounded leaves, a crunchy texture, a bitter taste and a wide range of colors, from white to purple-red.

Lollo Rosso and Lollo Biondo (red lollo and green lollo)

The name already gives us a clue to its Italian origin. They add a touch of exquisiteness to any salad, marked by a mild flavor with bitter notes and a delicately rebellious appearance, with separated and very curled leaves.

curly lettuce

The name leaves no doubt: it is characterized by its wavy leaves, which is why it is also called crespa lettuce or frisée in French. It has a crunchy texture and a slightly bitter flavor, which is why it is often dressed with sweet and sour dressings, such as honey vinaigrettes or citrus dressings.

Red Apollo Lettuce

Variety of purple lettuce or red lettuce that is less common in our fruit stores. With a green heart and intense purple at the tip of the leaves, crisp and curly. It has a mild and slightly bitter taste.

Nutritional benefits of lettuce

At this point, I’m sure many readers are wondering about the calories in lettuce and yes, it is true that it is low in calories, as it provides only 16 calories per 100 grams. The secret is that more than 95% of its composition is water.

But it also provides other interesting nutrients to our diet, such as fiber, vitamin C, folates and potassium.

Contraindications of lettuce

This food carries false myths, such as that it contributes to fluid retention. Dietitians-nutritionists are conclusive about this: lettuce, due to its high water content, contributes to our correct hydration, but in no case does it generate edema. If this occurs, it is most likely because we are using the salt shaker too much or we are seasoning with sauces with a high salt content.

Scientific evidence also does not support the idea that it generates gases. In fact, lettuce is usually allowed on low FODMAP diets. In general, this abdominal bloating is usually related to habits that favor it, such as eating quickly or a sedentary lifestyle.

Considerations when purchasing and storing lettuce

Juan Obrero recommends ‘pampering’ her from the moment we put her in the car. “We will choose those lettuces with a bright color, the greener the better, avoiding those with many withered leaves. Once at home, lettuce needs not much air flow and humidity to stay fresh. That is why the ideal is to store it in the lowest drawers of the refrigerator, keep it whole, uncut and in perforated or open bags.

And of course consume before its color turns yellow and watch for excess moisturewhich can damage the outer leaves.

Step by step: how to wash lettuce

Many times, due to lack of time, it is bought already washed, chopped and bagged. “In this case, they are already disinfected. You just have to open the bag and serve them on the plate,” explains Juan Obrero. If we buy it whole, it must be washed carefully to avoid the risk of poisoning. “First we remove all the bruised or dried outer leaves of the lettuce. We separate the leaves that we are going to use, one by one and let them soak for a few minutes in water to which a few drops of bleach suitable for disinfecting drinking water have been added in the proportion indicated by the manufacturer.» After that time, they are rinsed abundantly in running water and are ready to consume. If it is centrifuged, it will eliminate excess water that can spoil our salads or spoil the leaves.

To facilitate consumption, it can be washed, disinfected and centrifuged to store in the same salad spinner, thus avoiding repeating the same process, which could be a barrier to consumption. In these cases, consume within 3-4 days maximum.

The AESAN has modified the recommendation for disinfection of fruits and vegetables because this process must be done in a controlled manner, now recommending that cleaning with a stream of water is sufficient. If disinfecting, always follow the manufacturer’s recommendation of the disinfectant product and rinse with plenty of running water. However, if immunosuppressed people or pregnant women are going to consume them and you do not want to take risks, they should be disinfected.

Post Expert: Juan Worker

Juan Worker. Agronomist and Category Manager F&V ALDI SPAIN. Previously he was Key Account Manager Export – Agromediterránea, responsible for F&V and commercial purchasing at Grupo AN, and F&V Quality Control technician – Just Quality Systems (Netherlands).

Content endorsed by the Spanish Academy of Nutrition and Dietetics