Iceberg lettuce

Of the Iceberg lettuce belongs - like the lettuce - to the garden salads, which are botanically called Lactuca sativa. A synonym for the iceberg lettuce is Ice cream salad. Its shape corresponds, according to its name, to that of the lettuce, with both having different properties and nutritional values.

What you should know about iceberg lettuce

The iceberg lettuce has the same rounded head shape as the lettuce. The compressed stem axis ensures a close arrangement of the leaves, which overlap. Its shape is reminiscent of that of a rose with overlapping petals.

Mainly the inner leaves are eaten. The outer ones are deep green and are removed before processing or even before sale. It is a one to two year old plant that has a tap root. The iceberg lettuce has the leaf rosette in common with other garden salads - as does the branched inflorescence with yellow flowers. The outer leaves of the iceberg lettuce are curving outwards. The inner ones are enclosed and protected by the outer ones. Because of this, they are close together and retain their light green color. This is related to the low level of sun exposure, which makes for a small amount of chlorophyll. The inner leaves are crisp and firm. Depending on the strength of the growth, the head of lettuce can burst.

In Germany, iceberg lettuce is well on the way to ousting lettuce, which has been number 1 for centuries, off the popularity scale. The iceberg lettuce comes from the USA and has become particularly popular because of its fresh, crisp leaves. The iceberg lettuce owes its name to the time when it was kept fresh during transport through ice. With this method, a long shelf life of the salad was guaranteed, even from coast to coast.

In contrast to many other garden salads, iceberg lettuce has a long shelf life. Lettuce in particular is very sensitive and reacts negatively to both heat and cold. On average, a head is up to 20 centimeters in size and can weigh up to one kilogram. It is reminiscent of different types of cabbage. Iceberg lettuce is usually green, but there are also different varieties. There are also red variants. In Holland there is also a cultivated variant called crisp salad. Iceberg lettuce has been grown and sold in Germany since the beginning of the 20th century.

Its taste is similar to that of conventional lettuce, with the individual leaves being heartier and firmer. Iceberg lettuce is now also grown in France, the Netherlands, Belgium, Italy and Israel. Due to the greenhouse cultivation, it is not seasonal. It can be found in supermarkets all year round, although it is also grown freely in summer. It is particularly popular during this time due to its robustness against heat.

Importance to health

Nutrition experts often criticize the rather low nutrient content in iceberg lettuce. Although it is not a notable supplier of nutrients and vitamins, it is particularly suitable for people who are thinking about a diet. With its small amount of fat, it can safely replace other side dishes and snacks.Due to its firmness, it is also well suited for nibbling.

Iceberg lettuce does not have as many vitamins as other types of lettuce, but both fat and calorie content are very low. In addition, its vitamin C content of 15 milligrams per 100 grams is higher than that of conventional lettuce.

Ingredients & nutritional values

With the same amount of lettuce, the calorie content is just 13, the fat content 0.3 grams. In addition, iceberg lettuce contains 1.9 grams of carbohydrates per 100 grams of lettuce and around 0.5 grams of fiber.

The main component of iceberg lettuce is water with 95% content. Iceberg lettuce also offers small amounts of vitamins A, B1 and B2 as well as magnesium, potassium, calcium, phosphorus and iron.

Intolerances & allergies

In principle, people can develop intolerance or allergies to almost any food. In addition, there are people who generally have difficulties with salads and vegetables, as they stimulate digestion.

Because of this, it can cause discomfort in the digestive tract. All in all, intolerance to iceberg lettuce is rather rare, as the ingredients hardly trigger allergies. The high water content contributes to this.

Shopping & kitchen tips

The iceberg lettuce is now very popular. This is not only due to its fresh taste and robustness, but also to its extremely easy storage. Little can be done wrong with a purchase.

If the stalk has not turned brown or the leaves have become soft in the meantime, iceberg lettuce is usually fine. If the leaves look fresh and have their usual light green color, the quality is good. The storage of iceberg lettuce is just as easy. To store it in the refrigerator, it makes sense to wrap it in foil. Iceberg lettuce can be kept for at least a week in the refrigerator's vegetable compartment. Longer periods of time can also be found in the literature, whereby the temperature of the refrigerator and the quality of the salad are important here.

The preparation of the iceberg lettuce is also unproblematic. If the outer leaves no longer appear fresh and have brownish spots, they should be removed first. Then the end of the stalk is cut off and the leaves are gradually removed from the middle. Depending on the recipe, the salad can also be halved or quartered as a head. It is important to wash the leaves. They are then dried in a salad spinner or on a cloth. A normal, large kitchen knife can be used to cut iceberg lettuce into strips.

Preparation tips

There are several ways to prepare iceberg lettuce. In some countries, for example, it is also used as a vegetable. As such, it can be boiled or cooked. Iceberg lettuce is particularly suitable for mixed or simple green salads. It is often served with tomatoes, cucumber, sheep's cheese or olives.

Even when standing for a long time, iceberg lettuce has the advantage of staying crunchy. This also applies if it is served with salad dressing. For this reason, it is particularly suitable for buffets at large parties or family celebrations. Iceberg lettuce can be combined with almost any raw food. It is similarly variable when it comes to dressing. A light herb-yogurt dressing or optionally a vinegar-oil dressing is particularly recommended. In the US, there has been a trend towards using iceberg lettuce as a topping for sandwiches.

In Germany it can also be found on sandwiches in bakeries. It is also suitable as a filling for tacos or wraps. Iceberg lettuce can be used for everything that lettuce is also useful for.