Lettuce Decide: Which is Best?

What comes to mind when you hear the word “lettuce”? Is it green leaf, red leaf or perhaps even romaine? Well, if you’re anything like the 9 out of 10 Americans who experts say are not meeting the daily fruit and vegetable requirements for healthy living, lettuce may begin and end there for you.

There’s three major problems with that:

1. The requirements for fruit and vegetable intake (2-6.5 cups) are laughable in and of themselves. The fact that 9 out of 10 aren’t meeting them anyways is very alarming. Following a plant-based diet helps to ensure a higher amount of overall intake by logic alone. However, not all plant-based persons eat their greens, either. Everyone could benefit from an extra serving here and there.

2. These food sources, especially a variety of greens, are essential in the goal of healthy living. Green goods help prevent cancer and protect our bones and teeth with their proteins, vitamins and minerals.

3. You’re totally missing out! Lettuce is a fresh, relatively inexpensive find–especially if you grow some of the varieties yourself.

Ready to learn six new lettuce varieties that will take your meals to the next level? Remember, each type has its own unique flavor profile; this needs to be considered in recipe developments.

Follow the “Chef’s Tips” below to learn more.

1. My Personal Favorite: Boston (or Butter) Lettuce

This tender and smooth, bright green lettuce is becoming ever more popular in grocery and natural food stores. It’s great for produce-beginners because its taste is not overpowering or sharp like others.

Nutritional Highlights:
-Vitamin A
-Vitamin K
-Phosphorous

Chef’s Tip: Best in salads and sandwiches. Wash the leaves gently as they are known to tear easily.

-Tender and smooth
-Mild taste
-Best in salads and sandwiches

2. Red Oak Leaf

Never heard of it? That’s okay–you’ve probably seen it! This is an antioxidant-rich popular choice for home gardeners as its deep red color adds variety and pop to any landscape design. This variety also enhances any salad display and taste profile.

Nutritional Highlights:
-Vitamin A
-Vitamin C
-Folate

Chef’s Tip: Best served raw in salads with a mix of other lettuces. Use with a vinegar-based dressing.

-Colorful
-Tender
-A mild “red” variety

3. Celtuce

Yes, it’s exactly what you think. A lettuce-celery inspired version that is tender, but structurally strong. Sometimes called Chinese lettuce, I consider this like a bok-choy. Add stalk and leaves to stir-frys and soups. The leaves also make suitable cabbage roll wraps.

Nutritional Highlights:
Vitamin A
Vitamin C
Calcium

Chef’s Tip: Never miss an opportunity to add this into Asian-inspired hot dishes.

-Strong, so can withstand tossing, light cooking, etc.
-Familiar flavor profile
-Easy to grow all over America!

4. Arugula

This darker green and sharper variety is popular in salad mixes and in warm sandwiches at gourmet bistros. What you may not know is that it’s actually from the same family as cabbage and broccoli: Brassicaceae. It’s also loaded with nutrients. Check this out:

Nutritional Highlights:
-Vitamin A
-Vitamin C
-Vitamin K
-Iron
-Copper

Chef’s Tip: Serve this in a panini today!

-High source of phytonutrients that help protect against cancer
-Spicy flavor
-Easy to find in supermarkets everywhere

5. Raddichio

This one is perhaps the most pungent in taste of them all. Actually part of the daisy family (Asteracae), it covers the bitter flavor profile necessary in a full-bodied meal of a salad. It adds a different texture, too. Raddichio leaves have always reminded me of soft reeds because they are so fibrous.

Nutritional Highlights:
-Folic Acid
-Vitamin B1, B3, B5, B6
-Vitamin K
-Copper

Chef’s Tip: This one is a spicy salad staple!

Why not have an Italian-themed night with this as your feature ingredient? Just remember to cut the pieces small for easy-eating. Or, you could try grilling in larger chunks (not leaves) and adding into pasta sauce!
Also, the flavor goes great with a rich red wine.

-Bitter
-Fibrous
-Woody in texture
–Painkilling effects

6. Curly Endive

These thin, curly leaves add a fun flare to any salad mix or dish garnish. They are bitter, but very easy to break down in flavor with a little added heat.

Nutritional Highlights:
-Vitamin A
-Vitamin C
-Folic Acid
-Copper
-Potassium

Chef’s Tip: Toss some into any salad; use instead of sprouts on sandwiches and wraps; use as garnish.

-Bitter, but easily incorporated into meals
-Fun to prepare and eat

Want to know even more about lettuce varieties? Check out this great resource guide to heirloom lettuces and lettuce history from Mother Earth News.

Image Source: Sesame Tofu and Broccoli Salad