Oak Leaf Lettuce

Name: Oak leaf lettuce (Lactuca sativa) — a loose-leaf lettuce with lobed, tender leaves shaped like oak leaves, in green or red-bronze, with a mild, slightly nutty flavour and no firm head.

Description

Oak leaf lettuces are a traditional European loose-leaf type, grown for centuries, and are popular in mixed salad leaves and in home gardens. Because they have no tight head, they can be harvested leaf by leaf over many weeks, which is why gardeners value them.

The leaves are soft, tender and slightly crisp, with a gentle sweetness and a mild nuttiness, and no bitterness. Red varieties are rich in anthocyanin pigments, and the lobed shape makes them attractive in salads.

Main nutrition value

Oak leaf lettuce provides vitamin K, vitamin A, folate and some vitamin C, and red types add anthocyanin antioxidants, for very few calories.

How best to be consumed

Oak leaf lettuce is best fresh and lightly dressed.

1. Tear by hand into salads with a light vinaigrette, dressing at the last minute.
2. Mix green and red leaves for colour and texture.
3. Add to sandwiches, burgers and wraps.
4. Pair with soft cheese, fruit, nuts and herbs.
5. Store unwashed in the fridge, and use within a few days.

Overconsumption could cause…

Oak leaf lettuce is safe and healthy in food amounts.

1. Foodborne illness from poorly washed leaves, so rinse well, especially bagged and ready-to-eat salad.
2. Possible effects on warfarin and similar blood-thinning medicines because of the high vitamin K content, so keep intake steady rather than avoiding them.
3. Wilting quickly, so it should be used within a few days.
4. Calories and fat from heavy dressings and toppings.

GroupsLeafy Green VegetablesDaisy family (Asteraceae)Low fatLow sodiumRich in vitamin KFresh

Related foodsIceberg LettuceLettuceCos LettuceEndiveRomaine LettuceButterhead Lettuce

Wikipedia — Lettuce, used for origin, naming and history: https://en.wikipedia.org/wiki/Lettuce