Lettuce

Lactuca sativa

Time was when lettuce in America meant only the anemic, tightly headed iceberg, wrapped in their lattice-woven, clear plastic bonnets and sitting huddled in the supermarket produce section. Thankfully, those days are a distant memory as we stroll through those same aisles and in farmers markets and encounter a vibrant bounty of different lettuces and other greens from which to choose for the evening’s salads.

Lettuce is eaten mostly as a raw salad green in the United States, but in some countries such as France and China, it is also cooked as a vegetable in its own right. (Stir-fried iceberg is an incredibly popular dish in Hong Kong.) In America, you can still find iceberg, but also butterhead lettuces (like Boston and Bibb), romaine (famous in Caesar salad), looseleaf types (which include frilly varieties and oakleaf), and stem lettuces, which are more likely to be seen in Asian markets.

History

The exact homeland of lettuce remains lost to the ages, although many botanical authorities believe that its wild cousin originated in Europe or Southwest Asia (possibly Turkey or Iran). Lettuce was recorded growing in Babylonian gardens as early as 800 BCE, and lettuce seeds have been found in ancient Egyptian tombs. The earliest lettuces did not form heads but instead grew leaves from a tall, central stalk, which our modern lettuces mimic when they bolt—go to seed—in hot weather. Lettuce did not reach East Asia until after 30 CE, and it was slow to find favor with the French, who preferred watercress instead during the Middle Ages. Columbus probably introduced the plant to America, where Thomas Jefferson had it grown in his gardens at Monticello.

Nutrition

The nutrient content of lettuce varies widely, depending on the type. The chlorophyll-deprived iceberg is less nutritious than romaine, but all lettuces have an extremely high water content. A 2-cup serving of shredded romaine contains 143 percent of your daily requirement for vitamin K, 60 percent of your vitamin A, nearly half of your vitamin C, over a third of your folate, and about 10 calories.

Season

Baby lettuce is one of the earliest available greens in farmers markets and CSAs, appearing in April or May and then throughout the summer. Lettuce dislikes hot temperatures, so the most tender, flavorful lettuces appear in the spring and fall. Commercially grown lettuce is available year-round.

Selection

Look for fresh, crisp heads with no signs of withering, sliminess, or discoloration. Contrary to popular belief, a brownish color on the underside of the cut stem end is not necessarily a sign of bad or old lettuce; the milky sap of cut lettuce naturally oxidizes when exposed to air.

Storage

To keep lettuce fresher longer, wash and dry romaine and leaf lettuce thoroughly before storing. Wrap the greens in paper towels or in a clean kitchen towel, then place in plastic bags. Seal the bags tightly and keep in the refrigerator vegetable crisper. Periodically check the bags and replace any damp towels. Butter lettuces, on the other hand, should not be washed before storing.

If you find yourself preparing a lot of lettuce or other salad greens, a salad spinner can be quite useful in removing excess moisture before serving. Salad greens should always be thoroughly dry before being dressed; otherwise the salad may end up becoming a watery mess.

If you do not have a salad spinner, placing greens in an empty pillowcase bound with a rubber band and running it in the laundry dryer for a few minutes with the heat off can be quite effective, or even swinging it around your head for a couple of minutes (the pillowcase, not the dryer). The trick to preventing bruised greens is not to pack too many greens inside the pillowcase.

Lettuce and other salad greens should not be stored next to apples or other fruits that emit ethylene gas, which will hasten spoilage and cause brown spots.

Trimming and Cleaning

Lettuces, especially those from a farmers market or fresh from a field, can harbor more than their fair share of dirt and small insects. To clean, remove the outer leaves and rinse them thoroughly under running water, or submerge and swish them in a sinkful of water. Keep rinsing the inner leaves as well until all traces of dirt are gone. Then cut off the base where the leaves attach to the stem, as this tends to be bitter.

Steaming and Boiling

Steamed lettuce may sound strange to Americans, but the Chinese, who almost never eat vegetables raw, prefer their lettuce braised or steamed. Shredded lettuce can be briefly steamed for 2 to 3 minutes and topped with butter, or you can add lettuce toward the very end of preparation of slow-cooked meats and vegetables. Boiling is way too harsh for this delicate green.

Stir-Frying and Sautéing

Although uncommon in America, stir-fried lettuce is a favorite dish in some Asian countries. Simply place washed, dried lettuce leaves in a wok or skillet in which vegetable oil and seasoning have been heated, and stir-fry for about 1 minute, or until the lettuce just wilts. Add a bit of soy or oyster sauce, and cook for 1 more minute, or until the lettuce is tender but still bright green.

Microwaving

Microwaving is not lettuce’s favorite treatment, although it is acceptable if the lettuce is shredded and combined with other ingredients that contain a bit of cooking liquid or sauce. Microwave on high power for about 2 minutes, or until the lettuce is tender but not shriveled.

Blanching and Freezing

Freezing is not recommended for lettuce because of its high water content.

Equivalents, Measures, and Servings

• Leaf and romaine lettuce: 1 medium head = 8 cups leaves
• Bibb and butter lettuce: 1 medium head = 4 cups leaves
• 1 pound raw lettuce = 4 to 5 (2-cup) servings
• 5 cups raw lettuce (about ½ pound) = about 1 cup cooked
• ½ cup cooked lettuce per person
• 1 whole braised lettuce = 1 serving

Complementary Herbs, Seasonings, and Foods

Anchovies, apples, avocados, bacon, balsamic vinegar, cheese (blue, feta, goat, Parmesan), chicken, chives, citrus juice, croutons, eggs, garlic, greens, hazelnut oil, herbs, lemon juice, mayonnaise, meat (beef, lamb, pork), mustard, nuts, olives, olive oil, onions, oranges, peanuts, peas, pepper, raisins, rice wine vinegar, sea salt, sesame, vinaigrette, vinegar, walnuts, walnut oil.

Serving Suggestions

• Try a truly lush taco, with plenty of shredded green leaf or Bibb lettuce.
• For fun, substitute a sturdy lettuce leaf for the seaweed wrapper in sushi.
• Cut tightly headed lettuce (like iceberg) into wedges and serve, well chilled and crisped, with salad dressing as a dip.
• Stir-fry lettuce in a little sesame oil, ginger, and soy sauce like you would spinach or other tender greens.
• Lettuce is tasty wilted with a warm onion-and-bacon dressing.
• One popular French dish combines green peas, shallots, butter, sugar, water or stock, and shredded lettuce, covered and cooked on low heat for 15 minutes or until tender.
• Put out romaine leaves along with other raw vegetables on the crudités tray, and add your favorite dips.
• The old standby: a truly good bacon, lettuce, and tomato sandwich, made with only the finest-quality bread, thick-cut bacon, farm-fresh lettuce, and vine-ripened tomatoes. Irresistible!
• Pickle lettuce with sugar, salt, and vinegar in the refrigerator the same way you would cucumbers.
• Stuff romaine or Bibb lettuce leaves with blue cheese, walnuts, and bacon. Drizzle with good olive oil or nut oil, and serve as a “hand salad.”

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Toasted Coconut & Chicken Lettuce Wraps

Serves 5-6 as an appetizer or 2-3 as main course

2 chicken breasts (about 1lb)
1 cup unsweetened shredded coconut flakes
1 large shallot – thinly sliced
1 tsp of Season with Spice’s Smoked Serrano Chili Powder
1/2 tsp of Season with Spice’s Lemongrass Powder (optional)
1/2 cup fresh cilantro leaves – roughly chopped
Dashes of salt, to taste
1 tablespoon of grapeseed oil, sunflower oil, or coconut oil
Squeeze of fresh lime juice
1/2 head of iceberg lettuce or butter lettuce – whole leaves separated to create wraps
1 avocado – diced (or try diced mango)
Lime wedges

1. Bring a pot of water to boil. Add the chicken breasts, lower heat to simmer, cover the pot, and cook for about 15-20 minutes. When the chicken is done – drain water, allow meat to cool, and pull into thin strips.
2. While the chicken is cooking in Step 1, take out coconut flakes and a small, non-stick skillet. Place the coconut flakes in the skillet, and toast over low heat until lightly brown & fragrant. Set aside.
3. In a large bowl, combine shredded chicken pieces with shallots, 2/3 of the toasted coconut flakes, cilantro, smoked serrano chili powder, and lemongrass powder (optional). Season to taste with salt. Add lime juice & oil, and mix well.

To assemble:
Place the coconut-chicken salad mix on the lettuce wrap. Top with diced avocado or mango and some more coconut flakes, and squeeze lime juice over. Best served in separate bowls so everyone – whether it’s a family dinner or a summer party – can assemble their own wraps.

— Season with Spice

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Citrus Butter Salad

Serves 2 to 4

Source Note: This is a terrific beginning-of-summer salad.

Citrus Vinaigrette

2 tablespoons grapefruit juice
½ tablespoon champagne vinegar
¼ teaspoon salt
2½ tablespoons olive oil

In a small bowl, combine all of the ingredients until they are thoroughly blended. Set aside to let the flavors mingle for at least 1 hour.

Salad

1 (12-inch) stalk green garlic, finely chopped
½ tablespoon olive oil
1 head green butter lettuce, torn into bite-size pieces
¼ cup toasted pine nuts

1. Sauté the green garlic in a hot pan with the olive oil. Cook for 1 to 2 minutes, or until it turns barely brown. Cool slightly.
2. Toss all of the ingredients and top with Citrus Vinaigrette (recipe above).

— Jan Taylor, Featherstone Farm CSA member

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Marco’s Caesar Salad

Serves 1

Source Note: This is the Caesar salad that was served for decades at the restaurant in the world-famous Wrigley Building in Chicago, home to the chewing gum company and one of the Windy City’s most beautiful architectural landmarks.

Dressing

¼ teaspoon sea salt
½ clove garlic
2 to 3 anchovy fillets
Freshly ground black pepper from 5 turns of the pepper mill
¼ teaspoon red wine vinegar
Juice of ½ lemon
1 egg, coddled
½ teaspoon Worcestershire sauce
2 drops Tabasco
¼ cup olive oil
½ teaspoon spicy mustard

Whisk together all of the dressing ingredients in a bowl or blender.

Salad

Romaine lettuce, washed, dried, and chilled
Parmesan cheese
1 to 2 tablespoons croutons

Coarsely tear the romaine lettuce and place it in a bowl. Add the dressing and toss well. Just before serving, grate Parmesan cheese over the top and sprinkle with the croutons.

— Maureen Cooney, Bluff Country Co-op Cookbook

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Grilled Romaine with Poached Eggs and Green Goddess Dressing

Serves 4

Author Note: Enjoy this novel dish as a complete lunch or dinner. If you don’t have time to make the poached eggs, just prepare the lettuce and other vegetables as your salad on the side.

4 eggs, poached (see Cooking Note below)
2 large heads romaine lettuce
5 scallions (green onions)
1 bunch radishes, preferably French-style
1 large or 2 small kohlrabi bulbs
3 tablespoons olive oil, divided
1 tablespoon lemon juice
Zest from 1 lemon
Salt and freshly ground black pepper
Green Goddess Dressing (see recipe below)
¼ cup toasted pine nuts or sunflower seeds

1. Poach the eggs per the Cooking Note below and hold them in a bowl of cold water until needed.
2. Thoroughly wash all of the vegetables. Trim part of the bottoms off the romaine heads (but not too far up because you want them to stay intact as heads). Cut the heads in half lengthwise, then gently wash them on the inside and between the leaves.
3. Finely chop the scallions and radishes and put them in a medium bowl. Cut the leaves off the kohlrabi and peel the bulb using a sharp vegetable peeler or knife. You should end up with a pure white, round bulb. Slice it into quarters, then cut each piece into very thin slices. Mix the kohlrabi with the other vegetables and add 2 tablespoons of the olive oil, plus the lemon juice, lemon zest, salt, and pepper. Set aside.
4. Lightly drizzle the remaining 1 tablespoon olive oil, salt, and pepper over the romaine heads. Prepare your grill and lay them open, cut side down, for 2 to 3 minutes, or until they are charred and slightly wilted. Flip them over and do the same on the other side. Set aside.
5. Put the chopped vegetables that were set aside into a grill pan (or something metal with small holes). Grill for 4 to 5 minutes over medium heat. This step is optional, as the vegetables are delicious raw as well—this just softens them a bit.
6. Reheat the poached eggs by slipping them into a pan of simmering water for several minutes.
7. To assemble the salad, place one of the romaine halves cut side up, add some of the vegetable slices, and then top with an egg. Drizzle with the Green Goddess Dressing and sprinkle with some toasted pine nuts. Add salt and pepper to taste if needed.

Cooking Note: To poach the eggs, bring a deep-sided saucepan filled three-quarters full with water to a low simmer. Make sure it never fully boils. Add 1 tablespoon of vinegar (any kind) to the pot to prevent the eggs from running. Crack open each egg one at a time into a separate bowl and then slide the egg into the pan. Cook each egg for 3 to 4 minutes, or until the whites set but the yellow is still runny. Remove them with a slotted spoon and hold them in a bowl of cold water until you’re ready to reheat and serve them.

— Sang Lee Farms, Peconic, New York

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Green Goddess Dressing

Makes 4 cups

Source Note: You will have more than enough dressing from this recipe, so feel free to halve it if you want just enough for this meal. If you make the full amount, it will go great on your salads all week!

8 anchovy fillets, chopped
2 ripe avocados, peeled and diced
5 scallions, finely chopped
2 garlic cloves, minced
2 tablespoons vinegar (any type you prefer)
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh flat-leaf parsley leaves
1½ tablespoons chopped fresh tarragon
1 tablespoon chopped fresh cilantro
1½ cups mayonnaise
2 tablespoons sour cream

Place all of the ingredients except the mayonnaise and sour cream into a food processor. Blend until creamy, then add the mayo and sour cream. Taste and add any spices or additional herbs that suit your fancy. If the dressing is too thick, you can add a tablespoon of milk to thin it out.

— Sang Lee Farms, Peconic, New York

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Mylar’s Lettuce Wraps

Author Note: These Asian-inspired appetizers make fun, interactive hors d’oeuvres for kids and adults alike and are great at parties. Choices of fillings and seasonings are limited only by your imagination.

Lettuce

Wash and thoroughly dry large lettuce leaves. Butterhead lettuces work extremely well for these wraps, but any lettuce with large, pliable leaves is suitable. Arrange on a large serving platter. Reserve 2 to 4 lettuce leaves per person.

Filling Suggestions

• Strips of chicken, turkey, steak, barbecued beef, corned beef, ground beef, pastrami, deli meats, pepperoni, Chinese pork
• Smoked salmon, smoked carp, tuna packed in oil, anchovies, kippers, pickled herring
• Chunks of hardboiled egg
• Shredded or sliced cheese
• Green and red bell pepper slices, onion rings, tomato slices or cherry tomato halves, bean sprouts, and other vegetables
• Shredded lettuce
• Baked or fried tofu or tempeh
• Fresh herbs like cilantro, parsley, mint, basil, and shiso
• Fruit, such as apples, pears, mandarin oranges, strawberries, blueberries, and raspberries
• Roasted nuts or ground peanuts
• Tuna, ham, chicken, or egg salad
• Whole shrimp, crab, or lobster pieces
• Cooked sticky rice or sushi rice; cooked bulgur or quinoa

Condiment Suggestions

• Chili sauce, ketchup
• Mayonnaise, aïoli
• Mustard (yellow, Dijon, stone-ground, whole-seed)
• Sriracha, romesco, harissa
• Hummus
• Tapenade
• Hoisin sauce, soy sauce, plum sauce, oyster sauce
• Nuoc mam (Vietnamese fish sauce), nam pla (Thai fish sauce)
• Pickled ginger
• Salsas
• Whipped cream or honey (for fruit wraps)

Arrange the filling ingredients on serving platters, set out the condiments and lettuce leaves, and let the fun begin.

— Mi Ae Lipe

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French Cream of Lettuce Soup

Serves 6

Source Note: This savory and attractive French first-course soup sounds like it might be bland, but it isn’t. It has a wonderful consistency and is distinctive enough to set up strongly flavored courses. Its texture is so silken that you’ll be champing at the bit to eat more.

4 tablespoons (½ stick) butter
2 cloves garlic, finely minced
2 tablespoons minced fresh parsley
1 tablespoon minced fresh tarragon
1 cup chopped onion
2 cups finely shredded romaine lettuce
1 cup finely chopped watercress
4 cups beef or vegetable stock
2 egg yolks
2 cups light cream
Salt and freshly ground black pepper

1. Heat the butter in a large saucepan, then sauté the garlic, parsley, tarragon, and onion until the onion is transparent. Add the lettuce and watercress, and stir over low heat for 5 minutes. Stir in the stock and simmer, uncovered, for 30 minutes.
2. When ready to serve, whisk the egg yolks and cream in a separate bowl with several tablespoons of the hot soup. Then pour the mixture into the saucepan, stirring constantly over low heat until the soup thickens slightly. (Do not allow it to boil!) Season to taste with salt and pepper and serve immediately.

— Fooddownunder.com

From Bounty from the Box: The CSA Farm Cookbook, by Mi Ae Lipe