Iceberg lettuce; how to prepare it and use it

Iceberg lettuce for health

Iceberg lettuce is delicious and crunchy food that refreshes during the hot summer days. This vegetable is very popular in the US, where it during the thirties of the last century extended to the whole world. Lately, iceberg lettuce is increasingly present on our market, because it differs from other types of lettuce.

First of all, it stays fresh longer than other vegetables and it does not wither away so quickly. In addition, taste and color are also different. It represents an ideal choice for a light appetizer or an addition to your favorite meal. But it also has many other benefits which you will like. Stay with us and find out what is iceberg lettuce? What advantages it has for health, where can you buy it and what is the price.

Growing and planting of iceberg lettuce

If you are interested in iceberg lettuce, cultivation is quite simple. With seedlings you can start as early as late February and early March, or September and October months. The country in which it is grown must be moist, previously bathed and properly processed.

It is important to add manure to the extent of 7-10 kg per meter square. It is advisable to add a little sand and sawdust, so that the surface is loose. When you do this, put only 2 cm of the surface layer. In order to succeed iceberg lettuce seed insert in the cavity and a distance between them should be about 1 cm. It is desirable every 10 inches square to put 30 seeds.
After the completion of sowing cover the seeds with earth. Later, when the plants start growing, it is necessary to apply thinning because it can harm the root system. In about 10-15 days you should get first grown plants. Planting period should be at least one month after they start growing.

Regularly water the plant

It likes to be watered early in the morning (just after sunrise) and late afternoon (around sunset). This is especially important if you notice dry and limp leaves, and remove them manually. If you ignore this phenomenon, the entire head can fail.

Lollo Rosso, represents the oldest variety and it originates from Italy. It is distinguished by color, because its leaves are reddish-purple. Planting of this variety is similar to green lettuce. Iceberg lettuce is often used to decorate many Mediterranean dishes.

The composition, medicinal properties and nutritional value

The name iceberg lettuce came to be because long ago it was transported packed with ice, hence its name. The reason was simple - low temperature is necessary to retain the freshness of the plant and all nutritional value.

The green color of the head and leaves already tells us that this vegetable contains vitamin K and iron. They are very important for blood work and a complete cardiovascular system. Therefore, iceberg lettuce is great for the heart. Its consumption will secure 30 percent of the recommended daily intake of these beneficial substances.

In addition, it is also rich in vitamin A, which is important for proper growth, development and preservation of bones. In addition, these vegetables will be of help when the health of the eyes and skin is concerned. Scientific analysis confirmed that one serving of iceberg lettuce retains 722 units of vitamin A. On average it is about 28 percent of the recommended daily intake.

Like most plants from the family Asteraceae, it includes a lot of herbal and dietary fiber. These useful will help clean the intestines and improve digestion. Iceberg lettuce for bile is very good, because it encourages its secretion. This effectively eliminates fat and cholesterol, which is of a great importance for the general health of a person.

This tasty and crunchy vegetable is an ideal food for hot summer days. It has a low energy value and produces a feeling of satiety. Iceberg lettuce contains calories in very small quantities, so for every 100 grams there is only 11 kcal. In its leaves there is as many as 94 percent of water, only 2 percent of sugar and about 1.2 percent of protein. Therefore, if you want to lose weight in an efficient manner, this plant will be of great help!

Health benefits are numerous

We will introduce you to the most important details related to this vegetable. In fact, in Mediterranean cuisine it occupies a special place. If you eat iceberg lettuce health will be better and you will be protected against diseases.

Suitable for weight loss

As we have mentioned, it contains calories in a very low amounts. Therefore, iceberg lettuce for weight loss is a great choice as it provides a large amount of water and dietary fiber. It stimulates digestion, eliminates harmful substances from the body and moves bowel movements.

It protects the heart and blood vessels

Potassium is significantly represented in the leaves of this vegetable. Beside it, there is also iron, and this combination provides protection against high blood pressure. All this has a positive effect on the heart. Above all, it preserves the strength and elasticity of arteries and veins, which significantly preserves quality blood flow through them.

Purifies the body and helps in detoxification of it

This vegetable is useful because it contains minerals such as magnesium, manganese, potassium and phosphorus. They provide protection and prevention of edema and inflammation that can seriously damage your health. Above all, it will help in removing free radicals and toxins that build up in the intestines and liver. Therefore, we can say that iceberg lettuce is the best solution if you want to cleanse the body of harmful substances.

Prevents anemia and is beneficial for pregnant women

Since it is rich in iron, it will help the formation of red blood cells. In this way, it will keep the ideal level of hemoglobin in blood. Therefore, it is advisable to eat iceberg lettuce against anemia. It is especially important for children, adolescents and pregnant women, because they are most likely to have anemia.
It helps against constipation

Constipation is very unpleasant occurrence and creates a distinctive feeling of bloating and weight in the stomach. As we said, this plant is rich in water and dietary fiber, which are a key factor in the fight against constipation. It is therefore advisable to consume vegetables if you suffer from these problems.

Great food for pregnant and lactating women

We have already mentioned that this food is perfect for ladies who are pregnant. It contains folate, which is much needed for each woman over the coming nine months. Consumption of vegetables also lowers the risk of deformity in the formation of the neural tube. Also vitamin A will help the development and protection of the eyes in newborns.

Promotes and protects health

Thanks to omega fats, which it is abundant in, it seems safe to say that iceberg lettuce for human health, is the ideal choice. In combination with dietary fiber, it will provide enough energy to function normally throughout the day, and will provide a strong immune system.

How to prepare iceberg lettuce

This vegetable is very easy to store. There are several ways to prepare iceberg lettuce, all of them are easy to do.

The most common and easiest way is cut it into slices, and then dismantle the leaves. Of course, before that wash it well. This will remove all remnants of the dirt, any pesticides and insects that are on it. Slightly dry and put in the appropriate pot.
  • To further improve the taste, add it a little of your favorite oil and lemon juice. Avoid vinegar because leaves will quickly wither and lose nutritional value.

It is a great match with many dishes, so you can find it on the table as the main dish or as an appetizers. There are also several other ways to prepare iceberg lettuce. Below we give you interesting proposals that you will surely like.

Other recipes with iceberg lettuce

It can be said that this is the food that you can store in many ways. In the coming summer treat yourself and your family with this healthy vegetable.

Iceberg lettuce recipe with lentils and cerium

  • iceberg lettuce,
  • cherry tomato,
  • cooked lentils (amount to taste)
  • ginger powder,
  • bunch dill,
  • a little cayenne pepper,
  • parsley,
  • sesame oil,
  • Apple vinegar,
  • Pepper.

Preparing the recipe:

Wash, and then dismantle the salad leaves. Leave them a little to dry out, in a saucepan cook the lentils in the amount you want. When it is done, arrange lettuce leaves on a plate. They put the cooled boiled lentils and add the pepper, ginger, dill, pepper and parsley.

All pour with sesame oil and apple vinegar. Cherry tomato cut into slices and decorate them with this dish. If desired, you can add the olives and a little garlic.

The recipe with smoked salmon

  • 1/2 kg of macaroni,
  • head of iceberg lettuce,
  • 200 grams of smoked salmon,
  • 6 tablespoons of sour cream,
  • 2 tablespoons of apple cider vinegar,
  • some fresh parsley,
  • salt


Cook the macaroni and allow a dough to cool slightly. Then wash the salad, cut the head and disassemble all the leaves. Together with smoked salmon and cut into strips, and let them be about the same thickness. Fresh parsley cut into small pieces and place in a bowl.

Add sour cream and mix well, season with a little salt and apple cider, and the prepared dressing to the dough. The mixture insert meat and vegetables, and garnish with a few leaves of parsley or dill. If you choose iceberg lettuce, smoked salmon recipe is the right. It represents an ideal and easy meal during the hot summer days.

Where to buy iceberg lettuce and what is the price

This vegetable has a great taste is easy to digest and has a positive effect on our health. Practically everyone can eat it. Iceberg lettuce does not cause side effects if you eat the recommended amounts of one head per day. It is especially useful during pregnancy, but for women who are breast feeding, It helps fight anemia, stimulates the secretion of milk, but also will be helpful in weight loss.

If you want to bus iceberg lettuce, the price is around 2 to 4 dollars per kilogram. Most often you can find it in supermarkets packaged in plastic. In this way it keeps its freshness and longevity. It is possible to buy it in the green market. It may not be rotten, otherwise it will not have as beautiful and rich taste.

Vegetables are a great friend and ally of our health and certainly it should be eaten daily. If you are a fan of traditional dishes that are made from this delicious foods, we recommend an article on lettuce.

Share this

Related Posts

Next Post »