Lettuce — Nutrients, Health Benefits, and Shopping Tips

Lettuce leaves should be vibrant and crisp, with no signs of wilting or discoloration that can indicate age or poor handling. The texture should be crunchy, providing a fresh snap with each bite, which is essential for the best salad experience.

Shun lettuce that has limp, soggy leaves or brown edges, as these conditions suggest the lettuce is past its prime. Fresh lettuce will not only add a refreshing crunch to salads but also provide a clean, slightly sweet flavor that enhances the overall dish.

To store lettuce, wrap it in a damp paper towel and place it in a perforated plastic bag in the refrigerator's crisper drawer. Ensure it is kept away from ethylene-producing fruits like apples and bananas to maintain its freshness. Properly stored, lettuce can last up to a week.

Avoid washing lettuce before storing, as excess moisture can cause it to wilt and spoil more quickly. Do not store lettuce at room temperature as it can become limp and lose its crispness. Only wash and prepare lettuce just before use to ensure the best texture and taste.

Lettuce can last for 5-7 days in the refrigerator when stored in a plastic bag or container. For best results, keep it in the crisper drawer of the refrigerator.

Leftover lettuce can be used in a variety of fresh and crunchy dishes. Chop it and add to salads with your favorite vegetables, or use it as a base for taco or burger toppings. Lettuce is also great when used in lettuce wraps, where its crisp texture holds fillings like seasoned meat, vegetables, and sauces.

Use lettuce as a garnish for sandwiches, wraps, or subs, adding a refreshing crunch to each bite. If you have a lot of lettuce, consider making a wedge salad by slicing it into wedges and topping with blue cheese dressing, bacon, and tomatoes. Lettuce can also be shredded and added to a coleslaw with carrots, cabbage, and a tangy dressing, or used as a bed for grilled meats or seafood. For a quick snack, fill lettuce leaves with hummus, avocado, or chicken salad for a light and refreshing bite.

Lettuce is a low-calorie leafy green rich in water and fiber, promoting digestive health by supporting bowel regularity. While it contains fewer nutrients than darker greens, lettuce still provides small amounts of vitamins A and K, promoting skin health and bone health. Its hydrating properties and low-calorie profile make it a great base for salads and other light dishes, contributing to weight management.