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Lamb’s lettuce
Every knowledge on vegetables, health and nutrition.
Scientific Name
Valerianella locusta (Valerianaceae family)Common name
lamb’s lettuce, corn salad, field salad.
Varieties and seasons
Lamb’s lettuce has a rosette shape with rounded leaves, matte green in colour, with a velvety texture. Lamb’s lettuce grown in France is Valerianella locusta var. olitoria, from the Valerianaceae family. There are two main varieties of this lamb’s lettuce:
-Curly lamb’s lettuce with attractive round green leaves
-”Blond” lamb’s lettuce, with its longer, roughly spoon-shaped, light green leaves.
Vegetable garden: growing lamb’s lettuce
For ideal growing conditions, lamb’s lettuce needs sand !
Sown in open ground and exposed to the air, with a high tolerance of fresh winter temperatures, lamb’s lettuce is covered with a layer of sand that enables the young clusters to grow without harming the leaves.
Within 4 to 12 weeks, lamb’s lettuce grows to its full form. It needs a temperate climate, a light, deep and loose soil that runs through the fingers. Stores offer fresh lamb’s lettuce primarily in autumn and winter.
Production
France is the main producer of lamb’s lettuce in Europe, behind Germany & Italy.
Consumption
Germany, UK and Spain are the main consumers of lamb’s lettuce in Europe (89% of purchasing for the three of them), with a large progression for Spain (+30%).
Then, come few countries which currently consume little lamb’s lettuce, but increase their purchases each year as Austria, Belgium, the Netherlands ... French consume about 4,5kg of lettuce, 2kg of chicory & 150g of lamb’s lettuce. However, these figures do not take into account plants grown in gardens.
Lamb’s lettuce is more popular with older, middle to upper class consumers in households of two to three people.
Nutritional values (per 100 g)
Raw* | RDI** | |
|---|---|---|
Energy | 19 kcal | |
Proteins | 2 g | |
Carbohydrates | 2 g | |
Fat | 0.4 g | |
Fibres | 1.7 g | 30 g |
Sodium | 4 mg | |
Potassium | 459 mg | 2,000 mg |
Iron | 2.2 mg | 14 mg |
Provitamin A | 4,250 µg | 4,800 µg |
Vitamin C | 38 mg | 80 mg |
Vitamin B6 | 0.27 mg | 1.4 mg |
Vitamin B9 | 160 µg | 200 µg |
* Ciqual 1995** Recommended Daily Intake |
Nutritionist’s advice
With its very high water content, lamb’s lettuce, like all salads and leafy vegetables, enjoys an exceptionally high nutritional density.
It is very rich in provitamin A (100 g is almost enough to satisfy your recommended daily intake!), rich in vitamin B9 and C.
In addition, lamb’s lettuce contains fairly significant levels of calcium and phosphorus.
What is about portions...?
-a child portion : one fistful
-an adult portion : two fistfuls
Cooking and nutrition: tasty combinations
-The renowned beetroot, lamb’s lettuce and boiled egg salad is a classic on chef training courses. This tasty trio mixes the fresh, mild flavour of lamb’s lettuce with the mellowness of beetroot and the fullness of boiled egg, contrasted with the tangy note of the vinaigrette, to ensure a tasty meal all round. It also enjoys an array of nutrients: vitamins, fibre, protein, minerals.
-Lamb’s lettuce puree: a handful of lamb’s lettuce, thickened with a few mashed potatoes, and a dash of crème fraîche for a deliciously velvety puree filled with subtle flavours. Accompany it with crusty farmhouse croutons for a hearty and vitamin-filled meal.
