Get to know the properties, benefits and uses of lettuce in cooking

2024-09-03 13:32:00, Shëndeti CNA

Fresh, low in calories and with a high amount of fiber, mineral salts and vitamins, lettuce is not only the star of classic summer salads but is also a precious ally for beauty and health.

It can be consumed raw or cooked, alone or combined with other vegetables. Being a very favorite vegetable, AgroWeb.org introduces you further to its values ??and uses.

Properties

Nutritionally, lettuce is one of the lowest calorie vegetables with only 22 calories per 100 grams. It consists mainly of water (more than 94 percent), carbohydrates and plant fibers.

The amount of protein is small and fat is practically zero. It is rich in mineral salts, especially potassium, calcium, phosphorus, magnesium and iron and full of vitamins A, B, C and carotenoids, such as beta-carotene.

benefit

An herb belonging to the Asteraceae family, widespread throughout the country and well known for its values ??since ancient times. Fiber and its exceptional water content are among the greatest benefits it gives to the digestive system, because they promote regular bowel function.

While high amounts of vitamin A strengthen the immune system and protect vision.

Also, the presence of vitamin C and chlorophyll give it antioxidant and detoxifying effects.

Being low in sodium and rich in potassium, it is also recommended for those with cardiovascular problems. Quercetin present in lettuce, in addition to being a natural antihistamine, lowers blood pressure, improves blood vessel elasticity and blood flow. Lettuce is a precious ally for the well-being and health of the body and even the psyche. It has a mild sedative effect and is especially recommended for those who suffer from insomnia.

It is used in the kitchen

Lettuce is produced and harvested throughout the year, but the tastiest and best quality varieties arrive in markets in the spring and summer.

Talking about each variety is a very long matter, since there are many types and each with its own characteristics. But based on appearance, cultivation techniques and nutritional properties, we can distinguish three main botanical forms.

Lettuce with voluminous and compact heads

This includes varieties that form compact heads. They consist of thick, broad, large, concave, wrinkled leaves that often have a purple hue.

Romaine lettuce

The plants of this group have raised, smooth leaves collected in not very compact bunches. This variety ripens mainly in the summer-autumn period.

Small lettuces

These include varieties that form small clumps, with smooth leaves. They are available all year round.

Lettuce is mainly consumed raw by including it in salads, combined with vegetables such as carrots, tomatoes, cucumbers, onions, etc. At the time of purchase, the leaves should be fresh, full of flavor and with the sharpest edges and green, not dried, yellowed or stained. Washing should be done in running water, gently passing the fingers through the leaves.

After rinsing and drying, wrap the leaves in a clean cloth and store in the refrigerator for up to 1-3 days.

The varieties with voluminous and compact heads are the ones that are mostly used for salad, while the novel ones are also used in hot soups.

To prepare a unique appetizer, you can mix the inner leaves of lettuce with cucumbers, onions and yogurt. At the end, you can decorate it with basil leaves and pieces of toasted bread. /Agroweb