• ‘Lettuce’ as we know it is simply the leaves of the whole plant. Lettuce is in the same family as the sunflower and globe artichoke (the daisy family).

• Leaf colour can vary from white to yellow to green to red and variegated varieties.

• Lettuces have a wide range of shapes and textures. They can vary from the dense heads of the iceberg type to the notched, scalloped, frilly or ruffly leaves of leaf varieties.

• Taste can vary from watery, mild and subtle to piquant, bitter and intense.

• Lettuces can be divided into:

• Head lettuces which are Iceberg or Cos types, which are the most popular and are sometimes called normal, crisphead or standard lettuce.

  • Iceberg is sometimes called normal, crisphead or standard lettuce. The heads are firm and tightly packed with a central core or heart. The leaves are crunchy and have a mild flavour. The outer leaves are a darker green than the central pale leaves.

  • Cos is an old-fashioned winter lettuce that is also known as Romaine. It has green, crisp, elongated leaves, tightly wrapped to form an elongated head. The coarse leaves are crunchy and sharp in flavour. Gem and mini-Gem lettuces are a type of Cos lettuce.

  • Leafy lettuces are loose leaf lettuces and have no heart.

  • Butterhead is a green lettuce with loose leaves. It has flat smooth succulent leaves which have a delicate buttery feel. Some varieties have heart-shaped leaves while others are more rounded. Red varieties are also available. It is known for its sweet flavour and tender texture.

  • Gourmet Lettuce comes in many different shapes and colours – many are grown hydroponically. Leaf shape may be soft rounded, or spiky/frilly. Flavour may range from sweet, to more bitter (endive, radicchio). Some are red, or have red tinges to the leaves. Red lettuce isn’t necessarily bitter, the red colour adds health benefits and livens up a salad.

• One of the great things about lettuce is that it’s generally eaten raw, so fragile components like Vitamin C, polyphenols and chlorophyll are well maintained.

• However, don’t forget you can cook with lettuce!

• Chicory, radicchio and endive are all gourmet lettuce types, some with quite bitter flavours. These varieties, and Cos/Romaine lettuce, are perfect for grilling and braising (pan frying with butter and liquid stock.

• Or cut Gem/Cos lettuce in half longways, drizzle halves with olive oil, lemon juice and sea salt, and BBQ.

• Stir-frying or steaming for 1-2 mins maintains best texture and health benefits.

• Add some lettuce to an Asian-style noodle dish, or chicken soup – just before serving.

• Lettuce blends very well with flavours like seafood, chicken, peas, asparagus, garlic and soy sauce.

• Lettuce leaves are sweetest and juiciest when crisp.

• Always select lettuce leaves that are not limp.

• Select the lettuce that best suits your needs:

  • Iceberg for a sweet mild flavoured salad or sandwiches

  • Cos/Romaine for a Caesar or Nicoise salad or cooking

  • Mixed baby leaf for an easy BBQ salad.

• There is no visual cue for bitterness: some red lettuces are bitter, but not all. Bitterness is related to the white milky sap in a lettuce – and many modern varieties have been bred for low bitterness.

• More deeply green coloured lettuce will have higher Vitamin A content (from beta-carotene), and may have more flavour.

• Always keep lettuce chilled: pack lettuce with your chilled produce in a cooler bag.

• Lettuce keeps breathing (respiring) after being picked, even when stored in the fridge.

• Store wholehead lettuce in a loosely sealed plastic bag in the fridge (to reduce water loss) for up to 4-5 days.

• Bagged baby leaf mix may have been packed with a low oxygen gas mixture to keep it fresher for longer; after opening, fold bag or reseal if possible. Handy tip: If you blow into lettuce in a bag, and then reseal, this will help storage.

• Lettuce leaves that have gone limp, or dark green/black and slimy should be discarded.

• Dressed lettuce leaves should not be stored for longer than 24 hours, they will go limp and soggy.

• Rip leaves into pieces rather than cut with a knife for best results.

• Either dress with a store-bought dressing, or make a simple dressing with lemon juice, nut or seed oils and some mustard.

Iceberg:

• Select an Iceberg lettuce head that is firm, with no limp outer leaves.

  • Simply remove 1 or 2 outer layers, trim the stem, and either slice the whole head crossways, cut into quarters, or rip apart with your hands.

  • Use the cup-shaped leaves to hold dips, sultanas, meatballs or for Sung Choi Bao (pork mince in lettuce cups).

  • Iceberg lettuce goes well in any salad.

  • Drizzle quarters with a simple dressing.

  • This variety is great for sandwiches, a family-friendly salad, or make into summer rolls, using the leaves instead of rice paper.

  • Sometimes cut edges of iceberg lettuce go pink – this is a natural reaction to air (a reaction of the polyphenols present), and in no way harmful. Simply trim and remove the pink area, if you prefer.

Cos or Romaine:

• Select firm, upright leaves with no limpness.

• Cut the base 2-3 cm from the end to divide up individual leaves. Wash and shake off excess water.

• These are the ideal lettuces for Caesar or Nicoise salad, or for a snack: individual leaves loaded with dips, peanut butter or cream cheese.

• Great for braising and grilling.

One serve of lettuce is 50g, which is a large handful, for an adult. This quantity of Iceberg lettuce provides:

• A source* of Vitamin K.

This quantity of (darker coloured) Cos or Butterhead lettuce provides:

• A good** source of Vitamin K.

• A source* of Vitamin C (Ascorbic Acid)

• A source* of Vitamin A (from beta-carotene)

• A source* of Folate

Cos and Butterhead generally contain more vitamins per serve, due to the darker green colour present.

*A source means one serve provides at least 10% of the Recommended Daily Intake, or at least 2g in the case of fibre.

**A good source means one serve provides at least 25% of the Recommended Daily Intake, or at least 4g in the case of fibre.

As a source of Vitamin K, Vitamin C, Vitamin A (from beta-carotene) and Folate, one serve (50g) of Cos or Butterhead contributes to:

• A healthy brain and nervous system.

• Healthy bones and joints.

• A Healthy heart and circulation.

• Healthy immune system.

• Healthy skin.

• Good hydration

For more information check out www.veggycation.com.au.

• The green colour of lettuce results from chlorophyll which is the most abundant pigments in plants. It is the green pigment that helps plants produce energy from the sun.

• Lettuce also contains carotenoids like beta-carotene (which our body makes into Vitamin A), and lutein. These are all active antioxidants. Generally, darker coloured lettuce contains more carotenoids and chlorophyll.

• Lettuce also contains water-soluble polyphenols including chlorogenic acid.

• Red lettuce also contains anthocyanins, which are the same water-soluble pigments that make blueberries blue. Anthocyanins are also active antioxidants and may contribute to many health benefits including reduced risk of developing dementia.

• Wild lettuce and those with a bitter tasting, white, milky sap also contain sesquiterpene lactones. They may cause the soporific (sleep-inducing) effects that used to result from eating lettuce (older varieties); lettuce was a medicine before it was a food. Although these lactones may have health benefits, they can also cause allergic contact dermatitis.