LETTUCE HEAD

IN THE KITCHEN

 

Loose-leaf lettuce goes well in any type of salad. Loose leaves' mild taste and crisp texture are the perfect backdrops for citrus flavors, pungent cheeses, and crunchy roasted nuts.

 

SELECTING

Choose fresh, crisp bunches with moisture. firm green stems. avoid bunches with damaged, or yellowing leaves.

 

PREPARING

Rinse leaves in cold water to remove dirt trapped between curls.

Remove the tough stems ear the leaves into bite-size pieces--chopping lettuce with a knife bruises the fragile leaves.

 

STORING

 

Wrap the lettuce in a paper towel, and store it in a produce bag in the refrigerator for up to five days. Avoid the coldest part of the refrigerator because freezing temperatures cause

lettuce to wilt.

 

USES

 

The mellow taste of loose-leaf lettuce paired with bright citrus and creamy cheeses. Try this refreshing mandarin and red leaf lettuce salad: in a small bowl, whisk together olive oil, cider vinegar, Dijon mustard, honey, salt, and pepper; add minced red onion. In a salad bowl, combine red-leaf lettuce mandarin pieces. and chopped red and yellow bell peppers. Crumble feta cheese over the salad, and toss with vinaigrette.

Try this pear, walnut, and goat cheese salad: Lightly

roast walnuts, and chop them into halves. Whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper. In a salad bowl, combine lettuce and pear slices. Toss the salad with the dressing, and crumble goat cheese and nuts.

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PRESERVING

Lettuce does not freeze well. The cell walls break down when frozen, causing the leaves to become mushy. To keep lettuce crisp, it should be stored above freezing

temperatures.

 

NUTRITIONAL VALUE

serving size 1cup (30 g)

Calories 4

Fiber 0.3 g

Vitamin K 39% DV          Thiamin 2% DV

Vitamin A 12% DV           Riboflavin 2% DV

Folate 3% DV

Vitamin C 1% DV

Iron 3% DV

Niacin 1% DV

 

HEALTH BENEFITS:

 

Reduces inflammation 

Boosts nerve function 

Lowers cholesterol

Promotes restful sleep 

Provides antioxidants 

Protects against cancer 

Boosts heart health

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Recipes

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Recipe for Lettuce Leaf Tea:

- 4 leaves of organic lettuce

- 8 ounces of water

Thoroughly wash the leaves and then simmer for 20 minutes in the 1/2 pint of water.

Strain and drink before bedtime. 

 

I you like, Mix the lettuce water with a relaxing tea like lemon balm, lavender or chamomile for extra support.

 

MORE SALAD DRESSINGS:

 

Maple Mustard Dressing

 

Method:

Add all the ingredients to your blender and blend until creamy, thick, and smooth.

Ingredients

1/4 cup dijon mustard

1/4 cup maple syrup

1 tbsp apple cider vinegar

1/4 cup olive oil

5g onion, finely diced

1 garlic clove

2 tbsp lemon juice

2 tbsp water

Salt and black pepper, to taste

 

Tahini Orange Dressing

 

Ingredients:

300ml orange juice

11/2 tbsp tamari

1/4 cup tahini

 

Method:

Preheat a pot on high and pour the orange juice and tamari.

Boil until the mixture turns into syrup.

Remove from the heat and stir in the tahini. If needed, add a little water to make a thick paste.

 

Creamy Leek Sauce

 

Ingredients:

1 leek, including the green part, sliced into rings 3 cups water

1 cup cashew nuts

1 garlic clove

Salt and black pepper, to taste

 

Method:

Add the ingredients to a pot and bring to a boil.

Reduce the heat to a low simmer and cook for 10 more minutes.

Turn off the heat and let it rest.

Transfer to your blender and blend until creamy and completely smooth.

Taste and adjust the seasoning if needed.

Enjoy over steamed veggies or salad

 

Cashew Lemon Caper Dressing

 

Step 1: Making the Dressing 

• 1 cup raw cashews. soaked and drained 

• zest and juice from 2 lemons (depending on the size of lemons) 

• 1 clove garlic 

• 1 tsp onion granules 

• 3 tbsp nutritional yeast 

• 2 tbps capers, chopped 

• 3 tbps fresh chives, minced 

• sea salt, to taste 

• freshly ground black pepper, to taste 

• 1/2 to 1 cup cup non-dairy milk* 

 

Method 

Add everything except the chives and capers to make the dressing to a blender and blend until smooth.

*Note: Half non-dairy milk and half water can be used if desired. Also, note that the amount of liquid added will depend on how thick you want the final consistency.

Lastly, add the capers and chives and taste for seasoning.

Refrigerate until ready to use. This dressing will keep for a day or two in the refrigerator. If storing any longer than a few hours, it’s best to add the chives just before using the dressing — to maintain their freshness and color.