Eat 5 A Day for Good Health!
Nutritional and Other Information
About Lettuce from
the Barren County Farmers' Market

Eat 5 A Day for Good Health!

Ancient Egyptians cultivated lettuce along the Nile river valley as far back as 4,500 years ago. Lettuce doesn’t provide much in the way of nutrients but is still one of the most popular vegetables.

There are four main types of lettuce: butterhead, crisphead, looseleaf, and romaine.

Butterhead lettuce includes Boston and bibb lettuces. Both have loose, gently-folded heads with delicate leaves and are light green in color. Both have a “buttery” texture and mild flavor.

Crisphead or iceberg lettuce is a tight head with very crisp leaves that are a pale green. It has a very mild flavor.

Looseleaf lettuce doesn’t form a head but stays as an open rosette and the texture varies from soft to crisp. Color ranges from pale green to dark red depending on the variety.

Romaine or cos lettuce has a long, loose head with broad, upright leaves with a strong flavor.

Eat 5 A Day for Good Health!

Selecting a quality product

Select lettuce that is fresh and crisp. Avoid wilted greens and lettuce that has slimy or brown spots. Choose heavy, compact iceberg heads and smaller romaine heads to avoid bitterness.

Tips on Storage

Lettuce is highly perishable so it should always be refrigerated. Wrap in a damp towel or a perforated plastic bag and place in the crisper drawer of the refrigerator.

Crisphead and romaine lettuce will keep for up to 10 days while leaf and butterhead lettuce will last only 4 days.

Tips on cooking

Wash lettuce in cool water just prior to using and dry well.

Don’t store lettuce near apples or bananas that give off ethylene gas that will cause brown spots to develop on the lettuce.

Ways to use:

Added to sandwiches to give them crunch
Tossed with other raw vegetables in a salad
Use butterhead lettuce as wrappers for chicken or tuna salads

Recipes below.

Eat 5 A Day for Good Health! Eat 5 A Day for Good Health! Eat 5 A Day for Good Health!



Spicy Beef Lettuce Cups

4 servings

12 oz boneless sirloin, trimmed
2 tbsp light soy sauce
1 tbsp sherry
1 piece ginger root, peeled, grated (1/2")
1 garlic clove, crushed
2 pinch five spice powder
1 tsp chili sauce
2 tbsp oil
6 green onions, sliced diagonally
1 small red bell pepper, seeded, diced
1/2 tsp cornstarch
1 tsp water
8 crisp lettuce cups, chilled
Fresh parsley sprigs (opt)

Cut steak in very thin slivers and place in a bowl. Add soy sauce, sherry, ginger, garlic, Five Spice Powder and refrigerate 1 hour, stirring occasionally. Heat oil in a skillet or wok. Add onions and red pepper; stir-fry 1 minute. Add beef mixture to onion mixture and stir-fry 2-3 minutes. Blend cornstarch and water until smooth; add to beef mixture. Cook 1 minute, stirring constantly. Spoon beef mixture into lettuce cups. Garnish with parsley sprigs, if desired.

Fish Baked In Lettuce Leaves

1 head romaine lettuce
1 1/2 lb fish fillets; * see note
1 cup fresh parsley; finely chopped
1 cup chopped onions
1 carrot; grated
1/2 cup white wine or broth
Black pepper; to taste

* Use sole, flounder, or red snapper for this recipe. You will need 2 fillets of 3/4 pound each, and about 3/4-inch thick.

1.Remove and wash 8-10 large leaves from the romaine lettuce or use other green lettuce leaves. Line the bottom and sides of a baking dish with leaves, allowing the leaves to hang over edge of dish.

2. Place 1 fillet into dish; cover with onion, carrot and parsley or chervil. Sprinkle with black pepper. Place the second fillet on top of the first. Fold the ends of the lettuce leaves over top fillet. Add wine to the dish.

3. Cover dish tightly with foil and bake for 15 minutes in preheated 400-degree oven.

4. Remove foil, fold back the lettuce leaves and serve immediately. Serve the lettuce leaves also if you wish.

Lettuce Bread

1 3/4 cups sugar
3/4 cup oil
4 eggs
1 1/2 tb lemon juice
3 cups flour
3 tsp baking powder
1 1/2 tsp baking soda
1 tsp salt
1/2 tsp cinnamon
2 cups lettuce; finely chopped
3/4 cup walnuts; chopped

This is quite an agreeable recipe in flavor and a good way to use up extra lettuce. Yield: 2, 8 x 4 loaves

Beat sugar and oil and beat in eggs and lemon juice. sift dry ingredients and add to first mixture. Stir in the lettuce and nuts. Pour into greased 8 x 4 loaf pans. Bake in a preheated 350 oven about 50 minutes or tested done. Bread freezes very well.

Ya'll Come Back "Kilt" Lettuce

1 lb greens - eg. - leaf lettuce, mustard, spinach
Several green onions, chopped
4 slices bacon
3 tbsp vinegar
1/2 tsp salt

Wash and dry greens, toss with green onions, vinegar and salt. Fry the bacon till crispy then crumble over lettuce/greens. Pour hot grease over greens to "kill" them, toss and eat! Goes great with soup beans and cornbread.

Cauliflower Lettuce Salad

Yield: 8 Servings

2 cups miracle whip type salad dressing
1/3 cup parmesan cheese, grated
1/3 cup sugar, granulated
1/4 cup onion, minced
16 oz bacon, cooked, crumbled
1 caulflower, cut in pieces
6 cups romaine, torn

1. Mix dressing, cheese, sugar and onion in a large bowl.

2. Add remaining ingredients; mix lightly. Refrigerate.

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