Produce Spotlight: The Ultimate Guide to Lettuce
In today’s produce spotlight, we will be covering everything you need to know about Lettuce. This vegetable is super versatile and can create a quick, fresh side or entrée salad. Check out this article for tips on growing, harvesting and storing lettuce in the summer and beyond. Also, I have asked a Registered Dietitian questions about the nutrition of lettuce, from carb content to bloating concerns.
Table of Contents
Lettuce Origin and Growing Information
Is there a known origin of lettuce?
Lettuce is thought to have originated in Egypt. There are depictions of, Min, the god of fertility with beds of lettuce. Ancient Egyptian lettuce was tall, straight stalks, larger than modern lettuce.
What is the difference between salad greens, looseleaf and head lettuce?
Salad greens, looseleaf lettuce and head lettuce can all be used to make salad, but they are slightly different. Head lettuce refers to lettuce that grows in a bunch, such as iceberg, romaine, green leaf or butterhead varieties. Looseleaf, as the name implies does not form a head and is often harvested young for salad mixes. Salad greens includes baby lettuces but also include greens that are not considered lettuce, such as arugula, chicory, mustard, mizuna and frisée. Mesclun mix and salad green seeds are almost always sold mixed together, and are sewn close together with the intention of harvesting while the greens are very young. Head lettuce plants are grown further apart so they have enough space to form a head.
How is lettuce harvested?
Lettuce can be harvested several times without killing the plant. Removing the outer layers and leaving the center will allow the plant to regrow for another harvest. To harvest an entire head of lettuce, cut one inch above the dirt. Loose varieties of lettuce can be harvested by cutting the leaves at their base with sharp kitchen shears. They can be regrown one to three more times times until they become bitter.
Home grown lettuce can be very dirty, especially after a rain or in the areas close to the root in between the leaves. Lettuce should be washed in cold water and spun dry dry before use.
What is Stem Lettuce?
Stem lettuce is a Chinese variety of lettuce also called “celtuce.” It has leaves like traditional lettuce, but its stalk makes it unique. It looks similar to asparagus and has a crisp, mild and nutty taste. This stalk can be used for stir-fries or pickling. It can also be spiralized for a refreshing summer salad. Celtuce is available in many Chinese markets across the US and the seeds are readily available at most garden stores.
Why are some varieties of lettuce loose, like Boston Lettuce, while others are tight like Romaine? Are there different categories?
The head and the heart of the lettuce plant are what keep leaves tightly bunched. This is common for tight lettuce varieties like Romaine or Cos. Looseleaf styles of lettuce, like Boston Lettuce or Butterhead Lettuce, form no head or heart. They are different categories and they have different growing patterns. Looseleaf varieties can grow closer together and are more heat resistant than tightly bunched lettuce.
When I grow lettuce at home, sometimes it is bitter or doesn’t head properly. Why?
Bitterness is a common problem for gardeners and farmers alike, and has many causes. High temperatures signal the lettuce to bolt or create stalks and flowers more quickly than normal, which results in bitterness and looser bunches. There is no solution to high temperatures, but planting your lettuce early in the season may slow maturation. Another reason for bitterness can be too little water. Large, flat leaves are sweeter in taste due to their high water content. Staying ahead of watering your plants may keep them sweeter and crisper when harvested. High nutrient content makes lettuce bitterer. For example, greens like arugula and dandelion greens have stronger tastes than less nutrient-dense greens, such as iceberg or butterhead lettuce.
When is lettuce in season?
Lettuce is in season from late spring until early fall. Lettuce grows best in temperatures ranging from 45 to 75 degrees. In colder climates, gardeners and farms may grow lettuce in hoop houses in late winter.
Can it tolerate shade or frost?
Lettuce can tolerate partial shade but prefers full sun. Planting plans that account for a little shaded protection from taller vegetables can help prevent lettuces from bolting. It can also tolerate a light frost; however, extended cold periods can damage or kill the plant.
Cooking and Preparing Lettuce
How do you Cut lettuce?
Lettuce can be chopped or torn, depending on the desired leaf size. In many restaurants in which I have cooked, the lettuce is cut with a knife. Now when I process lettuce at home after I bring it in from the garden, CSA or market, I almost always cut it before storing in resealable plastic bags. I find this is really helpful for making quick salads for dinner and lunch and is one less obstacle to overcome in making the choice to have more veggies in our diet. If the lettuce is needed to last more than five days, it should not be cut first, as the cuts will dry out and darken.
To cut the lettuce:
- Cut head in half lengthwise all the way through the root end.
- Leaving the root end intact, slice several lengthwise cuts through the leaves.
- Cut across the head to make roughly square bite-size pieces of lettuce, stopping just before the root end/core.
To Wash Lettuce
- Fill salad spinner with with cold tap water.
- Meanwhile, if planning to cut lettuce, do so before washing.
- Fill the basket of the salad spinner with lettuce (do not over-pack.)
- Lower the basket into the water.
- Gently agitate the lettuce.
- Lift the basket out of the water.
- Drain away the water and rinse out any grit from the bottom of the spinner.
- Fill the spinner again, and lower the greens into the water. Repeat gentle agitation and draining until there is no signs of dirt, bugs or grit.
- Spin dry.
Can Lettuce be cooked?
Lettuce is typically served raw, but it can definitely be cooked! A popular way to cook lettuce is to briefly char it on a grill. Doing this with tightly bunched varieties, such as romaine. Try it with this simple egg-free Caesar dressing! It won’t disappoint! Lettuce can also be added to recipes at the very end as you would baby spinach, chard greens or bok choy greens.
Can lettuce be frozen?
I do not recommend freezing lettuce. Like radishes, lettuce has a very high water content held within the cellulose cell structure. When the lettuce is frozen the water in the cells expands, and bursts the cell structure. When thawed the lettuce will be completely limp and no longer crunchy.
If you want to freeze anyway, you can do so with the intent of using the lettuce as you would for cooked spinach such as in stir-fries and soups. Adding frozen and thawed lettuce to broth or sauce can give your dishes an Asian flair. To freeze the lettuce cut into desired sized pieces, spread out on a baking sheet and freeze. Once solid, transfer to resealable freezer bag. Note: work quickly as it will thaw quickly, and the leaves will then stick together.
What are the best uses for the various types of lettuce?
Though many people think of all lettuce belonging in a bowl with dressing, it is a pretty versatile vegetable. Lettuce and salad greens come in many different shapes, sizes, colors and tastes.
Romaine lettuce can be used for a crispy Caesar salad, but also double as a bread substitute for a low carb or gluten free alternative. Butterhead lettuce also works well as a wrap for salads, pasta or meats. Both Romaine and Butterhead are great on a burger or sandwich to provide cool crunchy texture contrast.
Iceberg lettuce is usually the least expensive and the least nutrient-dense of the lettuce varieties. Due to its crunchy texture, it is great for wedge salads, tacos or subs.
Arugula is a popular green in Italian and Mediterranean cooking. It has a strong spicy taste that can compliment a bunch of dishes. It can be used for a stronger-tasting salad, to top pizza or even to pair with strong cheeses like Parmesan or blue. Another less popular slightly bitter green is called Chicory. This can add some kick to a traditional salad, or can be cooked with spicy dishes or stir-fries. A relative of Chicory, called Escarole, has broad, flat leaves and loves to be sautéed with garlic then tossed with pasta, sausage, sage and white beans.
Radicchio and Endive are two strongly bitter greens that look similar to cabbage. Both can be chopped for coleslaw or salad, and are especially delicious with blue cheese and walnuts. I love adding rachicchio to caesar salad. To add some smokiness, half the heads and grill for 1-2 minutes until char marks are present.
Mesclun and Mache are two small leaved and fragile kinds of lettuce. The mild taste of mache is best with more subtle flavor combinations. It is also known as lamb’s lettuce and is great in the early spring paired with citrus and lamb. Mesculn mixes vary widely, but are often quite spicy if they include mustard and/or arugula. In my garden I often opt for the spicier mesclun mixes. They knock my socks off and pair well with my favorite sesame dressing.
Nutrition of Lettuce
What are the health benefits of lettuce?
How many carbs/ nutritional values are in lettuce?
Does lettuce cause gas or constipation?
Which lettuce is good/best for you?
All lettuce is good for you! I don’t like to label varieties of lettuce as “good” or “bad”, but rather that some have more nutrition bang for your buck. Let color be your guide. The darker the leaves, the more nutrient-rich the lettuce.
Is iceberg lettuce healthy?
Lettuce Recipes
Lettuce Recipes
Recipes that include lettuce are endless, but what you might not know is that every lettuce recipes doesn't have to be a salad recipes. Sure, I've included lots of my favorite salads, but I've also included some other fun and tasty ways to use lettuce.
These Easy Sesame Chicken Lettuce Wraps with radishes, snap peas and fresh herbs can be ready in as little as 15 minutes! They have plenty of crunchy fresh flavor the whole family will devour!
Mexican Chicken Salad Lettuce Cups with Avocado, jalapeno, cumin and cilantro in tender Bibb lettuce leaves. It is grain free and primal.
You won’t want to miss this recipe: Garlic Lover’s Roasted Garlic Caesar Salad, with roasted garlic in the dressing and a whole head of roasted garlic to go on each serving!
Today I have a BIG giveaway and a recipe for this ridiculously yummy iceberg wedge salad with creamy yogurt curry dressing, golden raisins, cashews and bacon. It is a mash-up twist on the Classic Wedge Salad.
Behold springtime in the form of a beautiful salad. This spring salad with radishes, peas, asparagus tips, hard boiled eggs, bacon and creamy yogurt dill dressing is a feast for the eyes and a treat to eat!
Roasted asparagus, chopped hazelnuts and fresh goat cheese bring staying power to these hearty spring entrée salads. They’re naturally gluten-free and vegetarian.
Here is my favorite fast and healthy lunch ever: chopped salad with tomatoes olives and tuna! It’s made with chopped Romaine lettuce, fresh chopped tomatoes, canned tuna and sliced salad olives. I toss it with a tart lemony dressing with a bit of shallot. It’s naturally gluten-free and paleo.
Browse this collection of easy and delicious salad dressing recipes. From Apple Cider dressing and Lemon Vinaigrette or Creamy Tahini Dressing or Peanut Dressing.
Today this sidesalad is made with the perfect formula of veggies (including iceberg lettuce, cukes and tomato wedges), cheese, croutons and a delicious homemade Italian vinaigrette to pour over it.
Here is my favorite recipe for Spinach Salad with Bacon and eggs. To make it, top a bunch of vibrant and crisp spinach, with bacon and eggs, and toss it with a rockin’ red wine vinaigrette. It is so easy and only 248 calories per serving!
This Chopped Winter Salad with apples, celery, radishes and carrots is colorful, crunchy and clean-eating friendly! I am re-sharing it today and I have a bit of cool stuff to share about the health benefits of apple cider vinegar, which I used in the shallot cider vinegar dressing on this salad.
Lettuce wraps instead of buns are a great and healthy way to enjoy burgers more frequently. It's so tasty!
Grilled Romaine Salad with Blueberries, Avocado and Creamy Lemon Tarragon Vinaigrette
Lettuce isn't usually one of those things you'd think to pop onto the grill, but don't knock it till you try it! All the elements of this salad make it absolutely delicious.
There's nothing about this recipe that doesn't sound amazing. Shimp covered in saucy Buffalo, with jalapeño, red pepper, cilantro, and green onions scattered over top.
A Special Thank you to Half Pint Farm for allowing me to take photographs in their beautiful Burlington Vermont farm fields!
At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought! Happy Cooking! ~Katie
Wow, thanks for this detail article about lettuce.
Now while cooking will be using some! Great share
This is very timely for me! I’ve thought about growing lettuce in a box so many times, but we eat a lot of salad so I wasn’t sure if we had enough space. Great to see that it has a long season and can be harvested repeatedly an re-grown. Will have to try this finally. Thank you so much for this awesome informative post!
Yes, give it a try Ann. I think you’ll be happily surprised!
I have to say, I love to experiment with the different types of lettuce and herby greens ! What a lovely insightful post !
That is music to my ears Linda. Thanks!
Lettuce is such a staple! So overlooked! Thanks for bringing the attention back! We just eat it and don’t even think about it! Great post!! Thanks for all the info!
I totally agree that it’s easy to forget about the seasonality of it etc. Glad you like the post Camila. Thanks so much for coming by.
I love your produce spotlight posts, I always learn so much!
I am so glad to hear it Marie. They take some time to put together, but I really enjoy learning as I go. I’m glad you find them useful.