Lamb's lettuce belongs to the honeysuckle family (Caprifoliaceae) and the subfamily of the valerian family (Valerianoideae). The genus includes 80 species in North America, North Africa and Eurasia. The common lamb's lettuce is the best-known type that comes standard on the table in our latitude.
What you should know about lamb's lettuce
The botanical name of the lamb's lettuce is Valerianella. Different names for the type of salad can be found in different areas. These include Field salad, Mouse ear lettuce, Lamb's lettuce, Rabbit ears or Lard. In addition, it is also called Rapunzel designated. Lamb's lettuce belongs to the annual or wintering annual plants. They are dichotomously branched and their flowers are hermaphroditic. The corolla is usually pink or bluish, with the corolla tube being funnel-shaped.
The common lamb's lettuce reaches heights of up to 15 centimeters. The leaves are basal and form a leaf rosette. The leaves can - depending on the species - be round, pointed, wide or narrow. They come in different shades of green. Lamb's lettuce is pollinated by beetles, bees, butterflies and two-winged birds and its flowering period is between April and May. The cultivated form of lamb's lettuce is processed into leaf lettuce and is very aromatic. Some varieties have a taste reminiscent of hazelnut. In Germany lamb's lettuce is available fresh and from the field. In greenhouses it is often contaminated with nitrates and should therefore be avoided. But lamb's lettuce is also grown in other countries.
On the market, lamb's lettuce is sold in bunches. Due to the rather laborious harvest, the lettuce is not exactly cheap, but has a number of positive effects on the body. Lamb's lettuce is healthy and tasty and is therefore often used as an alternative to garden salads. Leaf lettuce is quite robust compared to many other salads and can also tolerate sub-zero temperatures. It is divided into two groups of varieties. There are those with large and small leaves. The main growing areas in Germany are Rhineland-Palatinate, North Rhine-Westphalia and Baden-Württemberg.
The real home of the salad is in Eurasia. It is now known throughout Eastern and Northern Europe, although it has only been cultivated since the previous century. The main season for field lamb's lettuce is between October and March. The taste is determined by the essential oils it contains. In Switzerland it is called nut lettuce for good reason because it has a nut-like aroma. In addition, lamb's lettuce is crisp and refreshing.
Importance to health
Lamb's lettuce has a large amount of minerals and vitamins. All in all, it is one of the most nutritious types of salad and is even considered the healthiest. It has a positive effect on various growth processes and supports sensory performance such as the visual process.
It also strengthens the immune system and can strengthen the bones and connective tissue. It also helps the regeneration of cells and is good for the skin. The large amount of iron also favors the transport of oxygen in the body. After parsley, lamb's lettuce has the highest iron content of all herbs and vegetables. The essential oils and the valerian oil contained are also said to strengthen the nerves. This makes lamb's lettuce particularly interesting for vegans and vegetarians. The calorie and fat content is also very low.
Ingredients & nutritional values
100 grams of lamb's lettuce contains only 14 calories and 0.4 grams of fat. This also makes the salad interesting for figure-conscious people.The same amount of lamb's lettuce contains 1.8 grams of protein, 0.7 grams of carbohydrates and 1.5 grams of fiber. It is rich in beta-carotene and vitamin C.
100 grams contain 35 milligrams of vitamin C - more than any other salad vegetable. It also contains 663 micrograms of provitamin A, which is converted to vitamin A in the body and is responsible for growth. In addition, folic acid and minerals such as calcium, potassium and magnesium are found in lamb's lettuce. The already mentioned iron makes up a not to be despised part.
Intolerances & allergies
Lamb's lettuce is one of the types of salad that is recommended for people with various allergies or intolerances, as it is usually well tolerated. So it can be eaten without hesitation even with histamine intolerance or problems with fructose. Nevertheless, intolerance to the ingredients in lamb's lettuce can occur. Some people can be sensitive to the essential oils. Gastric or intestinal problems can also occur in rare cases. The reason for this is an oversensitivity to raw vegetables, whereby small amounts are usually well tolerated.
Shopping & kitchen tips
Some people prefer lamb's lettuce with small leaves over larger ones. In the end, however, it is a matter of taste. The freshness of the leaves is important when shopping. If they are still bright green, the salad can be bought without hesitation. On the other hand, it is better to keep your hands off lettuce with yellow or withered leaves, as the lettuce has either not been treated with care or has stood too long.
Even if lamb's lettuce grows outdoors at sub-zero temperatures, it is rather sensitive after harvest. It tends to wither quickly, which is why it should be washed and placed in a freezer bag after purchase. If it is not eaten immediately, it can be kept in the vegetable drawer for a few days. For the preparation of lamb's lettuce, it should be cut after washing. In the case of fresh lamb's lettuce, the roots are removed with a fine knife. After that, the lettuce is washed in a cold water bath to remove earth and sand.
It can then be spun dry in a salad spinner. If it is placed in the refrigerator for a few minutes after preparation, it will stay crisp and fresh. In addition, the dressing adheres better. Incidentally, this should only be mixed in shortly before serving, as the leaves tend to collapse.
Preparation tips
In Austria and southern Germany there are a number of delicious recipes with lamb's lettuce. For example, it can be prepared with cheese such as Emmentaler or it is eaten as a Styrian salad with pumpkin. Lamb's lettuce is also used in Bavarian potato salad.
Black salsify go well with the salad variety, as do nuts. In the north it is eaten with smoked salmon and egg. Because of its own flavor, lamb's lettuce goes well with more intense ingredients. Nut oils with balsamic vinegar are suitable as a dressing. Alternatively, raspberry vinegar can also be used. Another option is to make lamb's lettuce with diced bacon and onion. For this, the bacon is finely diced and seared.
It is usually served with meat dishes or other hearty recipes. Lamb's lettuce used to be prepared as a vegetable. For this he was boiled in meat broth. However, vitamins are lost and the salad becomes slimy. It is therefore recommended more in the cold kitchen and in the form of salads.
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