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Healthy and Sustainable Food
 Salad Greens
DATES AVAILABLE:
New England: May through November
Mid-Atlantic: May through November
Greenhouse production can extend the season through most of the year.
BRIEF DESCRIPTION:
Lettuce (Lactuca spp., Compositae) can be divided into three main types: heading, leaf, and romaine. Heading lettuce includes those varieties that form a head when grown. Leaf lettuce grows loosely and can be harvested one leaf at a time instead of by head. Instead of heading, romaine types grow long leaves from their “heart” or center. The genus name comes from the Latin lac meaning milk, because the plants exude a milky white latex from their cut stems as a protective measure.
VARIETIES:
Leaf lettuce (var. crispa) includes many varieties, among them “Salad Bowl,” which is bright green and frilly, with crisp tender leaves. “Red Salad Bowl” and “Red Sails” are deep bronze-red and frilly with buttery taste, while “Lolla Rossa” has serrated, red tinged leaves that are green at the base.
Butterhead lettuce (var. capitata) is a head lettuce with a delicate flavor. “Buttercrunch” is one of the most popular heading lettuces and has crisp buttery leaves in a compact head. “Pirat’s” heads grow only to the size of a softball, but are a hit with their creamy brown-speckled green leaves.
Romaine types (var. longifolia) are also known as Cos and include “Rogue d’Hiver,” which has bronze tipped green leaves in the center and deep red outer leaves. This lettuce tends to turn bitter in extreme summer heat. “Parris Island Cos” is the typical Romaine to be found in grocery stores, but is also grown for local markets. It has long compact, light green leaves and a whitish heart. “Jericho” may be found most frequently in warmer regions, as this tall variety holds up in the heat better than most lettuces. “Michelle” also remains strong and crisp in the height of summer heat. It is green in the summer months but begins to tinge with red on the tips as the season closes in the fall.
Mesclun is a mix of lettuces picked when the leaves are very small and may include “Salad Bowl,” “Red Salad Bowl,” “Parris Island Cos,” “Rogue d’Hiver,” and Arugula, among others.
Arugula (Eruca sativa, Cruciferae) is not technically a lettuce but is often used in salads. It is a member of the cabbage family and has a strong spicy flavor but younger “baby” leaves are milder. Arugula is often added to Mesclun mixes. Raw arugula is best in the fall as the heat of the summer subsides. It can also be sautéed, added to pasta dishes, or stir-fried.
Varieties of endive (Cichorium endivia) include those known as chicory or radicchio. They tend to have slightly bitter leaves. The familiar “forcing” endive, of which the best known is "Brussels Witloof" can have six to eight inch light yellow green leaves that grow compactly around the center in a thick spear-like shape. “Radicchio” is a red leafed “heading” endive. “Fresee,” which is also called “Tres Fine Maraichere Olesh” is a sweeter variety that is available in the late spring and early summer. “Escarole,” which is also known as “Broad-Leaved Batavian” has closely bunched inner leaves that give way to broader darker green outer leaves and is less bitter than other endive. “Claytonia,” an unusual, small green that comes very early in spring, is called “Miner’s Lettuce” and has a mild flavor and small heart shaped leaves.
USING SALAD GREENS:
Look for brightly colored crisp leaves that have no signs of browning or sliminess, as these greens perish easily. Refrigerate quickly after purchase without washing. When ready to use, remove leaves from heads (if they grow on heads) and separate. Swish leaves in a bowl of cool water and then wash under running water to remove any dirt and grit. Allow leaves to dry before use, either in a salad spinner or by lying on a towel or paper towel. To protect its integrity, do not cut salad greens; rather tear the leaves into manageable pieces. Salad greens can be eaten this way, with any assortment of other vegetables, cheeses, meats, and dressings. Salad greens can also be braised or wilted and used in entrees or side dishes.
NUTRITIONAL INFORMATION:
Lettuce and other salad greens are extremely low calorie, providing less than 10 calories per shredded cup. Dark-colored lettuces generally have more than half a day’s worth of beta-carotene. Green leaf lettuce and romaine are also excellent sources of vitamin K and good sources of vitamin C. Arugula is a good source of vitamin K and folate.
STORAGE:
General: Store unwashed leaves wrapped in a lightly damp paper towel, sealed in a plastic bag with the air removed in the refrigerator’s crisper for six to seven days. Water speeds decay and storing the leaves unwashed will keep them fresh longer. Romaine lettuces keep the longest.
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