Know romaine lettuce
Lettuces have a high water content (95%), vitamins (A and B9) and minerals (potassium, calcium and iodine).
Nutritional values of romaine lettuce:
In the table and graph below we show the nutritional values of romaine lettuce:
| Value |
Unit |
Nutritional values per 100 grs
|
| Energy |
16 |
kcal |
| Fats (lipids) |
0.6 |
g |
| Proteins |
1.125 |
g |
| water |
95.2 |
g |
Fats and Carbohydrates per 100 grs
|
| Fiber |
1.5 |
g |
| Carbohydrates |
1.4 |
g |
| Fatty acids, monounsaturated | 0 |
g |
| Fatty acids, polyunsaturated | 0.37 |
g |
| Cholesterol |
0 |
mg |
| Vitamins per 100grs |
Value |
Unit |
| Vitamin A |
8 |
ug |
| Vitamin D |
0 |
ug |
| Vitamin E |
0.51 |
mg |
| Folato |
33.6 |
ug |
| Niacin |
0.6 |
mg |
| Riboflavin |
0.07 |
mg |
| Tiamine |
0.06 |
mg |
| Vitamin B-12 |
0 |
ug |
| Vitamin B-6, Total |
0.06 |
mg |
| Vitamin C (ascorbic acid) |
12.2 |
mg |
| Minerals per 100grs |
Value |
Unit |
| Calcium | 34.7 |
mg |
| iron |
1 |
mg |
| potassium |
220 |
mg |
| Magnesium |
8.7 |
mg |
| sodium |
3 |
mg |
| Phosphorous |
28 |
mg |
| iodide |
3 |
ug |
| Selenium |
1 |
ug |
| Zinc |
0.23 |
mg |
How to preserve and prepare them?
Lettuces are not suitable for freezing. It is advisable to keep them unwashed and, if they are washed, they should be consumed within one or two days. It is advisable to keep lettuce isolated from other vegetables and fruits to avoid its rapid deterioration.
Before eating lettuce, it is important to wash it and remove the leaves in poor condition. Then, cut the stem and separate the leaves and then immerse them in water (to which you can also add a few drops of vinegar or bleach) to remove impurities, washing the leaves one by one carefully.
They should not be cut or dressed until the moment of consumption. The flavor of lettuce can be complemented with fresh or dried herbs. Tasty salads can be prepared with a mixture of different varieties of lettuce or with foods as diverse as fruits, eggs, dairy products, meat products, seafood, pasta or rice, etc.
Tip!: If too much vinegar has been used in the dressing, you can add a few balls of bread crumbs to the salad to absorb the excess vinegar. After ten minutes, remove the bread, add a little oil and the salad is ready.
Ingredients for your salad
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