Crispy lettuce, commonly called iceberg, is crunchy, refreshing and neutral in taste, which is why it is very popular. Its compact leaves keep their shape well, that’s why you can even use them instead of bread (especially if we want to reduce the calorie content of the meal). Many people on a reducing diet prepare dinners or quick snacks this way. You can put cheese, cold cuts, hummus or vegetables on a lettuce leaf and eat the whole thing like a light sandwich. It’s also popular a way to make an impressive party appetizerbecause the ingredients presented this way look fresh, appetizing and aesthetic.
Iceberg lettuce is a light and safe vegetable, that’s why you can eat it every dayunless there are health contraindications. It contains mainly water, so it does not burden the digestive system and does not provide many calories. Eating iceberg lettuce every day can be a good way to increase the portion of vegetables in your diet – especially for people who like crunchy and refreshing products.
However, it is worth remembering that Iceberg lettuce does not provide as many nutrients as dark green varietiesfor example butter or . Therefore, it is best to treat it as part of a diverse menu, and not the only vegetable on the plate.
Therefore, eating iceberg lettuce every day must be combined with eating other vegetables (e.g. tomato, pepper, cucumber) i proteins (including eggs, tofu, lean meat). Thanks to this, the meal will be balanced and nutritious. The delicate taste of this lettuce makes it easy to combine with many dishes and does not dominate other ingredients.
It is also good to pay attention to the freshness of the product. Iceberg lettuce stored for too long or outside the refrigerator loses its firmness and some of its nutritional value. It is best to buy hard and compact heads and wash the leaves before eating. Thanks to this, they will remain crispy for a longer time.
Iceberg lettuce is low-caloriebecause 100 grams contain only 14 kcal. It consists of 96% water and contains small amounts of fiber, vitamins A, C, E and K, as well as folate and potassium. Its slightly sweet taste and crunchy structure make it eagerly eaten by people who do not usually like green vegetables.
To the main ones health-promoting properties of iceberg lettuce can be passed for sure support in hydration of the body and help maintain the proper functioning of the digestive system. Additionally, due to the vitamin content, it supports vision and blood clotting.
Thanks to the fiber content and its volume promotes a feeling of satiety and improves intestinal peristalsiswhich – along with low calorie content – is important in a slimming diet. Potassium contained in it helps maintain proper water and electrolyte balance. Vitamin C, in turn, supports the immune system and has an antioxidant effect.
Despite its benefits, iceberg lettuce also has contraindications. People with irritable bowel syndrome should not eat it in excess if they notice flatulence. You should also be careful with lettuce from an unreliable source – the leaves easily absorb pollutantsso they need to be rinsed thoroughly. In general, however, the vegetable can be considered a safe and valuable addition to the menu.
In the kitchen, iceberg lettuce is an extremely versatile ingredient it can be eaten in many ways. It is available all year round, tolerates cooling well and remains firm for a relatively long time, so it is convenient to store.
The easiest way to serve it is in the classic form – as part of a salad. Its crunchiness combines well with tomatoes, cucumbers, peppers, cheeses and light yogurt sauces or vinaigrettes. Thanks to its delicate flavor, it does not dominate other ingredients and remains fresh even when mixed with sauce. Chopped, with a little cream and lemon juice, it will be a classic addition to dinner.
It is also often used as a substitute for bread or tortillas. Its large, flexible leaves hold their shape well, so you can wrap meat, vegetables, cheese, hummus or spreads in them. This is a simple way to make a light dinner or a lower-calorie snack. Portions presented in this way also work well as an elegant appetizer at meetings (a lettuce leaf then serves as a natural bowl).
You can also use iceberg lettuce for preparing Asian cuisine dishes, e.g. stir-fry. It is added at the end of frying to keep it crispy. It can also be served as addition to burgers, sandwiches and grilled dishes.
This crunchy and universal vegetable is worth adding to your daily menu. It can be a base for juicy salads, a refreshing addition to dinner or a substitute for bread in lighter meals. Iceberg lettuce provides vitamins and helps increase the number of vegetables in your diet.
Source: Terazgotuje.pl, webmd.com
