LETTUCE VEGETABLE (Efo Yarin)

LETTUCE

Lettuce is a Vegetable of the daisy family, Asteraceae. It is most often grown as a leaf vegetable, but sometimes for its stem and seeds. The native Yoruba name for the vegetable is Efo Yarin (Yoruba) while the English name is (Dandelion greens).  Lettuce is most often used for salads, although it is also seen in other kinds of food, such as soups, sandwiches and wraps.The stems of some variety of lettuce, are eaten either raw or cooked. 

In addition to its main use as a leafy green, it has also gathered religious and medicinal significance over centuries of human consumption.

NUTRITIONAL VALUES:
Lettuce is a rich source of vitamin K; which is used to help your blood to thicken and stop bleeding normally (e.g., after an accidental cut or injury). 

Vitamin A; which aids healthy vision, skin, bones and other tissues in the body

It serves as a good source of Thiamin, Vitamin B6, Iron and Potassium.

Other benefits of this awesome Vegetable are: good source of Dietary Fiber, Vitamin C, Folate and Manganese.


Brief history:
Lettuce was first cultivated by the ancient Egyptians who turned it from a weed whose seeds were used to produce oil, into a food plant grown for its succulent leaves and oil-rich seeds. Lettuce spread to the Greeks and Romans, the latter of whom gave it the name lactuca, from which the English lettuce is ultimately derived.

Types of Lettuce:

1. Romaine – This is your classic Greek salad. Sweet and crunchy.

2. Crisphead – Iceberg.  White on the inside.  Crisp texture and mild taste.

3. Butterhead – Boston and Bibb. Large green leaves that are soft and sweet.

4.  Red and Green Leaf:  delicate taste and leaves.

Arugula, watercress and mizuna are NOT classified as lettuce but are often mixed with lettuce in salads.  They have similar nutritional benefits.

As you might guess, my personal favorite is romaine.  I love the taste and nutrition but it is also much less likely to spoil than some of the others. I always have many bags of organic romaine heads in my fridge.  I also keep a tub of organic field green or spring mix but much less since it spoils so easily.

Lettuce Recipes: 

Perfect Vegetable Juice:    Juicing is the perfect food for those with poor digestion and significant health challenges.

Green Raspberry Smoothie/Pudding:  It’s a healthy smoothie.  It’s a tasty desert.  Whatever you wish!

Green Nori Salad:  Enjoy the benefits of lettuce plus the nutritional punch from sea vegetables.

Alkalizing Mixed Green Salad:  This is your basic wonderful salad with lots of tastes and textures.

Note: It is adviced you wash you wash your vegetables thoroughly before use. Contaminated lettuce is often a source of bacterial, viral diseases.