Romaine Lettuce (Lactuca sativa L.)
“LETT-UCE C ABOUT THAT!”
Did you know … romaine is the most nutritious of all lettuces and is an excellent source of vitamin C (more than five times that of iceberg lettuce)?
What’s the Story?
Romaine lettuce, known to the Romans as Cappadocian lettuce and to the Greeks as Cos lettuce, named after the Greek island that was the birthplace of Hippocrates, is a member of the sunflower family. Romaine lettuce has a stronger flavour than iceberg and is more tender and sweet and less bitter than other lettuce varieties. Lettuce is the second most popular vegetable consumed in the United States.
A Serving of Food Lore …
Lettuce is one of the oldest known vegetables and is believed to be native to the Mediterranean area. Romaine has been cultivated and eaten cooked or raw for almost 5,000 years and might be the oldest form of cultivated lettuce. Egyptian tombs reveal paintings of lettuce resembling romaine. Romaine lettuce was introduced to the United States from England in the 1600s.
Where Is Romaine Lettuce Grown?
Most lettuce in the United States is grown in California and Arizona but the main grower of romaine is Florida. About 18 million metric tons of lettuce are produced throughout the world.
Why Should I Eat Romaine Lettuce?
In addition to its high vitamin C content, romaine lettuce is also an excellent source of vitamin A. However, there is research that suggests that it’s best to skip the no-fat dressing and opt for the full-fat version if you want to absorb any vitamin A from romaine! It is also a rich source of folic acid, supplying 38 per cent of the daily value in just one serving. Romaine also contains phosphorus, potassium and fibre. Phytochemically, romaine lettuce is a good source of lutein and zeaxanthin—these phytochemicals are important antioxidants that battle many diseases. Romaine lettuce also contains a significant amount of lactucaxanthin, which is a rare dietary carotenoid that was found to suppress the Epstein-Barr virus, often associated with mononucleosis (“mono”).
Home Remedies
Early Romans ate romaine at the end of the meal to aid in digestion and to promote sleep. Many Europeans still eat lettuce this way, but most Americans who eat romaine and other lettuces do so at the beginning of the meal. Caesar Augustus even built a statue praising lettuce because he believed it cured him of an illness.
Throw Me a Lifesaver!
MACULAR DEGENERATION: Romaine lettuce is rich in lutein and zeaxanthin, which are carotenoids found naturally in the eye that fight age-related macular degeneration, the leading cause of irreversible vision loss in the elderly.
WEIGHT MAINTENANCE: In a study conducted by Barbara Rolls, Ph.D., from Penn State, she found that starting off a meal with a low-calorie salad gave a sense of fullness and reduced subsequent calorie intake, which may be an effective way for managing weight.
REDUCED INFLAMMATION/HEART DISEASE/CANCER: Salicylic acid, a main compound found in aspirin, which is used to treat inflammation, has been found in romaine lettuce. Salicylic acid is a cyclooxygenase-2 (COX-2) inhibitor, a key enzyme involved in inflammation, certain cancers, and the promotion of heart disease.
Tips on Using Romaine Lettuce
SELECTION AND STORAGE:
• Look for large, unwilted, and darker-green outer leaves.
• Store lettuce in a plastic bag and place in the refrigerator crisper. Romaine lettuce will last for up to ten days.
PREPARATION AND SERVING SUGGESTIONS:
• Rinse lettuce under cold running water; you may also soak the leaves in the sink or in a large bowl. Dry leaves in a lettuce spinner or with a towel.
• When tearing leaves for salad, avoid bruising (which causes the leaves to discolour).
• Use as a base for a salad in addition to or as a replacement for other lettuces.
• Mix in with apple slices, raisins, dried cranberries (or your other favourite dried fruit), oranges, grapes and pineapple.
• Serving a salad the next day, otherwise known as a “wilted” salad, may increase the absorption of nutrients.
• It’s okay to cook lettuce (see below)! Try marinating romaine lettuce with a little soy sauce, dry white wine, brown sugar and olive oil, and grill for a few minutes.
by Chef J. Hugh McEvoy
Serves: 6 • Prep and cooking time: 10 minutes.
This recipe contains five powerhouse foods.
INGREDIENTS:
1lb/450g romaine lettuce, chopped
1 tablespoon garlic cloves, chopped
1½ tablespoons canola (rape seed) oil
1 tablespoon light soy sauce
1 tablespoon Japanese rice wine
½ tablespoon agave syrup
½ teaspoon toasted sesame oil
½ teaspoon toasted whole sesame seeds
Kosher salt to taste
DIRECTIONS:
Mix soy sauce, rice wine, agave syrup and salt in a small bowl and set aside. Preheat a large sauté pan [12 to 14 inch] or wok over high heat. Add the oil. Immediately add garlic and stir-fry for a few seconds. Add chopped romaine. Stir-fry for about 1 minute, just until hot. Stir in the premixed sauce. Fold/stir-fry ingredients for 30 to 45 seconds. Lettuce should still be bright green and a bit crisp. Do not overcook. Remove/transfer into a large serving bowl. Drizzle with sesame oil and sprinkle with sesame seeds. Serve on a “bed” of raw, room-temperature romaine leaves and tomato slices. Serve with warm saki or chilled plum wine.
BREAK IT DOWN …
Calories: 56; Total fat: 4g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 180mg; Total carbs: 4g; Fibre: 2g; Sugar: 1g; Protein: 1g.