Chayote is a gourd like squash that is about the size and shape of a very large pear. It is also known as mirliton, choko (in Australia and New Zealand), christophene (in France), Chuchu (Brazil), Chow Chow (India), Cho cho (Jamaica) or pear squash. It is an edible plant that belongs to the gourd family Cucurbitaceae along with melons, cucumbers and squash.

Chayote is known by different name in Indian regional languages such as Seema vankaya or Bengaluru vankaaya (in Telugu), Chocho or Chow Chow or Bengaluru katharikkai (in Tamil) etc. Chayote is grown in the US in several states including California, Florida, and Louisiana, and throughout South and East Asia, where they are harvested much larger than in the Americas, but it is native to Latin America. Historically, this squash was one of the primary foods of the Aztecs and Mayas.

The word “chayote” is a Spanish derivative of the Nahuatl word chayohtli. Chayote was one of the many foods introduced to Europe by early explorers, who brought back a wide assortment of botanical samples. The skin is pale green and smooth with slight ridges that run lengthwise. Many compare the color to a light green apple. The flesh is white and there is one soft seed in the middle. The chayote fruit is used in both raw and cooked forms. When cooked, chayote is usually handled like summer squash; it is generally lightly cooked to retain the crisp flavor. Raw chayote may be added to salads or salsas, and it is often marinated with lemon or lime juice. It can also be eaten straight, although the bland flavor makes this a dubious endeavor. Whether raw or cooked, chayote is a good source of amino acids and vitamin C.

Chow Chow has thick rough thorny skins. They are widely used in south Indian and included in recipes like chow chow sambar (squash cooked with lentils), bisi bele bhath, mor kuzhambu (chow chow cooked with buttermilk), Chow chow kootu, Beef soup or curry. Generally bland but gets blended well with other flavors and taste exceptionally delicious. Although most people are familiar only with the fruit as edible, the root, stem, seeds and leaves are as well edible. The tubers of the plant are eaten like potatoes and other root vegetables while the shoots and leaves are often consumed in salads and stir fries, especially in Asia.

In the most common variety, the fruit is roughly pear shaped, somewhat flattened and with coarse wrinkles, ranging from 10 to 20 cm in length. The flesh has a fairly bland taste, and a texture described as a cross between a potato and a cucumber. Although generally discarded, the seed has a nutty flavor and may be eaten as part of the fruit.

The fruit does not need to be peeled and can be eaten raw in salads. Cooked or raw, it has a very mild flavor by itself, and is commonly served with seasonings (e.g., salt, butter and pepper in Australia) or in a dish with other vegetables and/or flavorings. It can also be boiled, stuffed, mashed, baked, fried, or pickled in escabeche sauce. Fresh green fruit are firm and without brown spots or signs of sprouting. Smaller ones are tenderer. The tuberous part of the root is starchy and eaten like a yam (can be fried). It can be used as pig or cattle fodder as well as being eaten by humans. Chayote is an important part of traditional diets across Mesoamerica.

In Thai cuisine, the young shoots and greens are often eaten stir-fried or in certain soups. In Brazil and other latin countries it is used in salads, soups or soufflés. The younger spike less fruits may be eaten raw. Chow chow is rich in Vitamin C and potassium, and 1 cup counts for around 40 calories. The vegetable in itself is quite tasteless but chow chow bhath and chow chow koottu seem to be quite popular, especially in the Andhra cuisine.

The leaves and fruit have diuretic, cardiovascular and anti-inflammatory properties, and a tea made from the leaves has been used in the treatment of arteriosclerosis and hypertension, and to dissolve kidney stones. Chow Chow is high in fibre, making it good for digestion. It contains about twice the potassium and Vitamin C as the average cucumber.

Chayote squash, or Sechium edule, makes a low-calorie side dish, having 11 calories in a one-half cup serving. A one-half cup serving of chayote squash contains 1 g of protein and 5 g of carbohydrates, with 2 g sugar. This squash has no cholesterol or fat and is also extremely low in sodium, having only 3 mg in one-half cup. Chayote squash also contains B complex vitamins, including 61 mcg folate and small amounts of niacin, thiamin, riboflavin, pantothenic acid and vitamin B6

Low Fat Blueberry Banana Muffin

Muffin is an American English name for a kind of bread that is baked in small portions that have many forms like small cakes or cupcakes in different shapes although they are not as sweet as cupcakes and generally lack frosting.

You can also prepare savory varieties such as cornbread muffins. Low fat blueberry banana muffins are a great way to use up ripe bananas. Blueberries taste excellent when combined with banana flavor and they add an extra nutritional punch. There is a wide range of varieties and flavors of muffins made with specific ingredients such as blueberries, chocolate chops, raspberry, date, nut, banana, orange, strawberry, almond, lemon, cinnamon, pumpkin, carrot etc baked into the muffin. Muffins are exceptional in taste are often eaten for breakfast or may be served during tea (tea cake) or other meal times.

Recipes for yeast-based muffins, which were sometimes called “common muffins” or “wheat muffins” in 19th century American cookbooks, can be found in much older cookbooks. The English muffin which predates the American muffin is a type of light bread leavened with yeast. It is usually baked in a flat sided disc shaped tin, typically about 8 cm in dia. Muffins are usually split in two, toasted and served with butter.. Traditionally muffins were toasted in front of an open fire or stove, using a toasting fork. Muffins can also be eaten cold with a hot drink at coffee shops and diners, or split and filled similar to a sandwich.

Muffins made from cornmeal are popular in the United States. Though corn muffins can simply be muffin shaped cornbread, corn muffins tend to be sweeter. Similar to the pan variety, corn muffins can be eaten with butter or as a side dish with stews or chili. Muffin cups are round sheets of paper, foil or metal, with scallop-pressed edges, giving the muffin a round cup shape. They are used in the baking of muffins to line the bottoms of muffin tins, to facilitate the easy removal of the finished muffin from the tin.

Blueberries are sold fresh or processed as individually quick frozen (IQF) fruit, purée, juice, or dried or infused berries which in turn may be used in a variety of consumer goods such as jellies, jams, blueberry pies, muffins, snack foods, and cereals.

To prepare the low fat blueberry banana muffin, firstly preheat oven to 380 degree F. In a large bowl, sift together the flour, baking soda, baking powder and salt and set aside. In another large bowl, whisk together the sugar, oil, egg and sour cream. Add the dry ingredients reserving 1 tablespoon of the dry ingredients and toss with blueberries. Stir mixture for a count of 10. Add 1 cup blueberries to mixture and stir 3 more times. Reserve the ½ cup of blueberries. Using a #20 ice cream scoop, add the mixture to greased muffin pans. Sprinkle the remaining ½ cup of berries on top of muffins and press down lightly.

Place into the oven and increase the temperature to 400 degrees. Bake for 20 to 25 minutes rotating pan halfway through. Remove from oven and turn out upside down on tea towel to cool completely. Serve immediately or store in airtight container for 2 to 3 days.

Tip – lightly dust the berries with flour before added them to the batter and it will keep them from sinking to the bottom.

Do try this recipe and have an excellent taste of blueberry and banana. Click on the link for detailed recipe:

http://www.vahrehvah.com/Low+fat+Blue+Berry+Banana+Muffin:4090

Blueberries have a diverse range of micronutrients, with notably high levels (relative to respective Dietary Reference Intakes) of the essential dietary mineral manganese, vitamin B6, vitamin C, vitamin K and dietary fiber. Especially in wild species, blueberries contain anthocyanins, other antioxidant pigments and various phytochemicals possibly having a role in reducing risks of some diseases, including inflammation and certain cancers

Muskmelon

Muskmelon botanically known as Cucumis melo is a species of melon that has been developed into many cultivated varieties. They include smooth skinned varieties such as honeydew, crenshaw and casaba, and different netted cultivars (cantaloupe, Persian melon and Santa Claus or Christmas melon). The Armenian cucumber is also a variety of muskmelon, but its shape, taste, and culinary uses more closely resemble those of a cucumber. Muskmelon is native to Persia (Iran) and adjacent areas on the west and the east. Persia and the trans-Caucasus are believed to be the main center of origin and development, with a secondary center including the northwest provinces of India and Afghanistan.

Muskmelon is so named because of the delightful odor of the ripe fruits. Musk is a Persian word for a kind of perfume; melon is French, from the Latin melopepo, meaning “apple-shaped melon” and derived from Greek words of similar meaning. The most popular type of muskmelon in America is the small, oval, heavily netted kind commonly called a cantaloupe. All cantaloupes are muskmelons, but not all muskmelons are cantaloupes. The ambrosia melon variety is quite very popular in the Indian markets and it looks and tastes like a cantaloupe, but the flesh are a brighter orange.  In India the muskmelon is commonly called as Tarbooz or Kharbhuj. The seeds of the muskmelon or tarbooz are dried and used in various sweet delicacies like sheer kurma etc.

The oldest supposed record of muskmelon goes back to an Egyptian picture of the period around 2400 B.C. In an illustration of funerary offerings of that time appears a fruit that some experts have identified as muskmelon, although others are not so sure.

The Greeks appear to have known the fruit in the 3rd century B.C. The Greek physician, Galen, in the 2nd century, wrote of its medicinal qualities, and Roman writers of the 3rd century gave directions for growing it and preparing it with spices for eating. The Chinese apparently did not know the muskmelon until it was introduced to their country around the beginning of the Christian era from the regions west of the Himalayas. Columbus carried seeds of it on his second voyage and had them planted on Isabela Island in 1494. The muskmelon is reported to have been introduced into Bermuda in 1609 and by the Spaniards into California in 1683. It was grown in Brazil before 1650.

Muskmelon is one of the most admired fruits in tropical countries and is available in numerous varieties. It is one of the excellent summer cooling fruit, very refreshing and filling. The fruit has a significantly high nutritional value; resulting in a number of health benefits to its consumers.  The fruit contains Vitamin A, B, C and minerals like magnesium, sodium and potassium. It is cholesterol free and safe for blood cholesterol patients. Muskmelon is a good source of vitamin C, which is an anti-oxidant. This helps to prevent heart diseases and even cancer. It has beta-carotene too. As it is rich in potassium, it can help control blood pressure and can prevent the risk of strokes. Potassium in the fruit can also reduce the problem of developing kidney stones.

Muskmelon tastes well and can satisfy your dessert needs. Muskmelon milk shakes a yet another juicy and luscious chilled drink. Muskmelon can also be eaten on its own. Normally the muskmelon fruit is sliced and sprinkled on top with sugar chilled and served during summers. It can be a great substitute for high calorie snacks and can aid in losing weight healthily. Regular consumption of muskmelon juice can help to treat lack of appetite, acidity, ulcer and urinary tract infections. It can relieve tiredness and has effective laxative properties which help curing insomnia. If you are a dieter, then muskmelon is an excellent fruit for you. It has significant amount of fiber and provides you the feeling of fullness quickly. It can taste good and can make good combination for fruit salads and custards.

In addition to health benefits, muskmelon takes care of your skin too. The fruit provides pretty fair amount of folic acid especially important for pregnant women. Folic acid in the fruit acts as a mild antidepressant. If you are feeling too tired on a hot summer day, consume a muskmelon and you will find yourself refreshed and energized.

The nutritional values of approx. 1 cup of muskmelon are:

Vitamin A: 516 RE

Vitamin B: 60.18 mg

Vitamin C: 68 mg

Niacin: 0.9 mg

Fat: 0.4 gm

Folic Acid: 27 mcg

Cholesterol: 0 mg

Sodium: 14 mg

Magnesium: 17 mg

Protein: 1.4 gm

Carbohydrate: 13.4 gm

Dietary Fiber: 1.3 gm

Potassium: 494 mg

Calories: 57

Kiwifruit

The Kiwifruit often also known as kiwi in many parts of the world is the edible berry of the woody vine group Actinidia deliciosa. Packed with enormous Vitamin C than an equivalent amount of orange, the bright emerald colored flesh of the kiwifruit looks speckled with tiny black beads (seeds) that add a dramatic tropical flair to any fruit salad.

The kiwifruit’s recent rise in popularity reflects a combination of an appreciation for its taste, nutritional value, and unique appearance, surprisingly, it’s changing name.  Native to China they were originally known as Yang Tao. In the early 20^th century they were brought to New Zealand from China by missionaries. In 1960, they were renamed as Chinese Gooseberries.

In 1961, Chinese Gooseberries made their first appearance at a restaurant in the United States and were subsequently “discovered” by an American produce distributor who felt that the U.S. market would be very receptive to this uniquely exotic fruit. Hence she initiated the import of these fruits into the United States in 1962, but to meet what was felt to be promising demand, changed its name from Chinese gooseberry to kiwifruit, in honor of the native bird of New Zealand, the kiwi, whose brown fuzzy coat resembled the skin of this unique fruit. Currently, Italy, New Zealand, Chile, France, Japan and the United States are among the leading commercial producers of kiwifruit. California kiwifruit is available from November through May, while the New Zealand crop hits the market in June through October making fresh kiwis available year round.

Kiwifruit is a small fruit approximately 3 inches long and weighing about four ounces. Its green flesh is almost creamy in consistency with a bracing taste redolent of strawberries, melons and bananas, yet with its own unique sweet flavor. Kiwifruit can offer a great deal exotic tropical flair in your fruit salad. These emerald delights contain numerous phytonutrients as well as vitamins and minerals that promote your health.

With the growing interest in kiwifruit, other species are now becoming more widely available. These include the hardy kiwi and the silvervine kiwi, two smooth-skinned varieties that are the size of cherries and whose flesh has a golden yellow-green hue.

Kiwifruit are scrumptious exotic fruits and can be eaten as it is. Kiwifruits are excellent and looks colorful when added with other green salads and fruits. Kiwifruits can also be sliced along with strawberries as their flavors complement each other naturally topped with yoghurt.

Kiwifruits are extensively used in western cuisine; sliced kiwifruit, orange and pineapple mixed together to make chutney that can be served as an accompaniment to chicken or fish. Banana kiwi shake is an excellent chilled beverage with a luscious creamy consistency. Kiwifruit have a wonderful flavor and appearance for use in fruit tarts. Sliced kiwifruit has long been regularly used as a garnish atop whipped cream on New Zealand’s national dessert, the pavlova. It can also be used in curry. A way to help keep your regularity, while ingesting healthy foods, is by drinking laxative fruit juices especially juices made from scratch, preferably without any sweeteners and with as little water as possible. Kiwi juice tastes and looks excellent and juicy.

The most common of kiwifruit are oval. It has a fibrous, dull brown-green skin and bright green or golden flesh with rows of tiny, black, edible seeds. The fruit has a soft texture and a unique flavor, and today is a commercial crop in several countries, mainly in Italy, New Zealand, Brazil and Chile.

This fruit had a long history before it was commercialized as kiwifruit, and therefore had many other older names that include Macaque peach, Vine pear, starfruit, wood berry etc. Gold kiwifruit, “Hinabelle” or “Zespri”, with yellow flesh and a sweeter, less acidic flavor resembling a tropical fruit salad, is a new cultivar group produced by the New Zealand and marketed worldwide in increasing volumes. Some wild vines in India, having small yellow fruit, have not been commercially exploited, but are now being successfully cultivated in the Indian state of Himachal Pradesh.

Kiwifruit is a rich source of vitamin C.  Its potassium content by weight is slightly less than that of a banana. It also contains vitamin E, and a small amount of vitamin A.  The skin is a good source of flavonoid antioxidants. Usually a medium size kiwifruit contains only about 46 calories. Kiwifruit is often reported to have mild laxative effects, due to its significant level of dietary fiber.

Specifically, people allergic to latex, papayas or pineapples are likely to also be allergic to kiwifruit. The fruit also contains calcium oxalate crystals in the form of raphides. Reactions to these chemicals include sweating, tingling and sore mouth or throat; swelling of the lips, tongue and face; rash; vomiting and abdominal pain, heartburn; and, in the most severe cases, breathing difficulties, wheezing and collapse. The most common symptoms are unpleasant itching and soreness of the mouth, with the most common severe symptom being wheezing. Severe symptoms are most likely to occur in young children.

Kiwifruit is a natural source of carotenoids, such as provitamin a beta-carotene, lutein and zeaxanthin. Kiwifruit is an excellent source of vitamin C and a very good source of dietary fiber. It is also a good source of the minerals potassium, magnesium, and copper. In addition, kiwifruit is a good source of the antioxidant vitamin E.

The nutritional values per 100 g of fresh raw Kiwifruit are:

Energy: 255 kJ (61 kcal)

Carbohydrates: 14.66 g

Sugars: 8.99 g

Dietary Fiber: 3.0 g

Fat: 0.52 g

Protein: 1.14 g

Lutein and Zeaxanthin: 122 μg

Vitamin C: 92.7 mg

Vitamin E: 1.5 mg

Vitamin K: 40.3 μg

Calcium: 34 mg

Iron: 0.31 mg

Magnesium: 17 mg

Phosphorus: 34 mg

Potassium: 312 mg

Sodium: 3 mg

Zinc: 0.14 mg

Bamboo Shoot

Bamboo shoots or bamboo sprouts are edible shoots of many bamboo species including Bambusa vulgaris and Phyllostachysedulis. The edible shoots are new bamboo culms that come out of the ground. They are used in various Asian recipes and broths. They are also sold in many processed shaped and available in fresh, dried and canned ways. Edible bamboo shoots are of two types, namely, winter and spring shoots. As compared to the winter shoots, the spring shoots are larger and tougher. They come in both fresh and canned forms although the canned bamboo shoots are easier to find as compared to the fresh ones.

In the Himalayan region, the bamboo shoot in its fermented state forms an important ingredient in cuisines and in Assam it is called Khorisa. A popular delicacy across the ethnic boundaries consists of bamboo shoots fermented in turmeric and oil and cooked with potatoes which are usually accompanied with rice, commonly known as alu tama in Nepali. The pith of the young shoots is used in making pickled bamboo which is used as a condiment.

The tender bamboo shoots are grated into juliennes and fermented to prepare kardi in Sambalpur, state of Orissa, India. The name of this dish is derived from the Sanskrit word for bamboo shoot ‘karira’. This fermented bamboo shoot is used in various culinary preparations and is notably added to a sour vegetable soup called the amil. It is also made into pancakes using rice flour as a binding agent. The tender shoots are cooked with tender pumpkin leaves to make a delicious saag green leafy dish.

The bamboo shoots are also extensively used in various Asian dishes. In Indonesia, they are sliced thin and then boiled with santan (thick coconut milk) and spiced to make a dish known as gulai rebung. Some varieties of shoots species contain toxins that need to be leached or boiled out before they can be eaten safely. In addition, bamboo is frequently used for cooking utensils within many cultures and used in the manufacture of chopsticks. In modern times, some see bamboo tools as an eco-friendly alternative to other manufactured utensils. The empty hollow part in the stalks of larger bamboo is often used to cook food in many Asian cultures. Soups are boiled and rice is cooked in the hollows of fresh stalks of bamboo directly over the flame. Various spicy meat curries are put in the hollow area of the larger bamboo and cooked over the fire. Cooking of food in bamboo gives the food a subtle but distinctive taste.

Bamboo shoots are used in various dishes in many parts of India especially in the North east India and Kadagu district of Karnataka. With the popularity of the delicacy from the Indo Chinese cuisine many vegetables like Zucchini, broccoli, celery and herbs like rosemary, thyme, oregano and lemon grass, which were unknown to Indians until recent times have arrived in Indian markets, fresh bamboo shoots are hard to find except in the regions mentioned above and in some cities where they are mainly sold for use in Chinese restaurants.

Fresh bamboo shoots are normally sold in about 30-45 cm long pieces and required a little time and effort for preparation. The hard outer layer is to be peeled away and discarded, till the tender parts, off white in color is exposed. This part is tender enough to slice through with a sharp knife. Any lower pieces which are too hard to slice may be discarded. Those used to eating bamboo shoots use even these firm parts which can be chewed on, but cannot be swallowed, like Indian drum sticks. But this may not appeal to some as these parts have a strong woody flavor. The top most part of the shoot is conical in shape. Its tender crunchy texture and delicate flavor is priced by connoisseurs. These are the parts which are sold canned. But most canned bamboo shoots lack flavor and texture but are convenient to use.

Bamboo shoot tips are called salad or simply sunjian in Chinese and juk sun in Korean, mang in Vietnamese, take no ko in Japanese, gaz in Assam, tama in Nepal and kardi in western orissa. Bamboo shoots are eaten in Goa usually during the monsoon season and are commonly known as Kill. Bamboo shoots are used in preparing curries and pickle in the state of Jharkhand, India. In Western Orissa or the Kosal region of India, it is a common ingredient. Since this region is dominated by the tribal population, bamboo shoots (or “kardi” as it is known), is believed to have been in use for hundred of years. In this region, “kardi achar” (pickled bamboo shoots) and “kardi baja” (fried bamboo shoot strands) are also popular.

In Vietnamese cuisine, shredded bamboo shoots are used alone or with other vegetable in many stir-fried vegetable dishes. It may also be used as the sole vegetable ingredient in pork chop soup. In Philippine cuisine, they are called “labong”. Two most popular dish for this is the “ginataang labong” (labong with coconut milk and chilies) and “dinengdeng na labong” (labong in fish bagoong with string beans, saluyot, and tinapa).

Bamboo shoots can be used in many recipes. They can be used in snacks, curries, stir-fries, soups, salads and fried rice. The shoots prepared and boiled as described above are used in many recipes. Once the hard outer layers and lower parts are trimmed away, the shoot can be slit vertically in halves. Then, starting from the base, they are cut into 1/2 cm thick slices, keeping the top 6-8 cm in one piece. The slices and tips are then immersed in a big bowl of water and left to soak for 24-36 hours, changing the water a couple of times. This process removes the slight bitterness of bamboo shoots. (In South Karnataka where bamboo shoots are relished, they are harvested in season and preserved salted in large quantities, to be used out of season. For this, the prepared fresh pieces are tied in cloth bundles, tied to a rope and immersed well in water to soak, with the other end tied to a pillar or a nearby tree.)

The soaked pieces are drained from water, boiled with fresh water for about 20 minutes and used in different dishes. They can be boiled with some salt, drained and frozen. Or they can be mixed with salt and preserved. Salted bamboo shoots should be soaked again in water for a couple of hours to remove the excess salt, before using. Bamboo shoots make an exotic addition to the vegetable range. They are low in calories (one cup of sliced bamboo shoots have only about 14 calories) and high in fiber which aids in prevention of colon cancer and in controlling cholesterol levels in blood. It is a good source of potassium, a heart healthy mineral. It also contains phytochemicals which are potent antioxidants and may have anti cancer, anti bacterial and anti fungal properties.

Bamboo shoots are found in Asia and are loved mainly for their crunchy quality and rich aroma. Adding bamboo shoots to your diet will not only add some variety to your regular meals, but will also reward you with numerous health benefits. The important bamboo shoots health benefits as they are extremely beneficial for most of the weight watchers as bamboo shoots are low in calories and have very high fiber content. Thus, it takes care of those hunger pangs that distract us all day. Also, the high fiber content helps in aiding digestion, curing constipation.

Bamboo shoots health benefits include its antioxidant properties that are useful in fighting cancer, and strengthening the overall immune system. It also has anti-inflammatory components that are effective in reducing the risk of potentially severe diseases. Fibrous bamboo shoots are also known to act as cooling agents for the body.

In Ayurveda, the Indian system of traditional medicine, the silicious concretion found in the culms of the bamboo stem is called banslochan. It is known as tabashir or tawashir in Unani-Tibb the Indo-Persian system of medicine. In English it is called “bamboo manna”. This concretion is said to be a tonic for the respiratory diseases. It was earlier obtained from Melocanna bambusoides and is very hard to get. In most Indian literature, Bambusa arundinacea is described as the source of bamboo manna.

The nutritional values of Bamboo Shoots per 1 cup (120 gms approx) are:

Water: 115 g

Proteins: 1.8 g

Total Calories: 13.2

Total Carbohydrates: 1.8 g

Dietary Fiber: 1.2 g

Total Fat: 0.3 g

Riboflavin : 0.1 mg

Niacin : 0.4 mg

Vitamin B6: 0.1 mg

Folate: 2.4 mcg

Calcium: 14.4 mg

Iron: 0.3 mg

Magnesium: 3.6 mg

Phosphorus: 24.0 mg

Potassium: 640 mg

Sodium: 288 mg

Zinc: 0.6 mg

Lettuce

Lettuce botanically known as Lactuca sativa is a binennial plant from the daisy family Asteraceae. It is most often grown as a leafy vegetable and can be eaten either raw or included in salads, sandwiches, hamburgers, tacos.

Lettuce could also be added to many other dishes or cooked as in Chinese cuisine, which the stem becomes just as important as the leaf. Both the English name and the Latin name of the genus are ultimately derived from lac, the Latin word for “milk”, referring to the plant’s milky juice. Mild in flavor, it has been described over the centuries as a cooling counterbalance to other ingredients in a salad. The lettuce plant has a short stem initially (a rosette growth habit), but when it gradually blooms, the stem and branches lengthen and produce many flower heads that look like those of dandelions, but smaller. This is referred to as bolting. When grown to eat, lettuce is harvested before it bolts. Lettuce is used as a food plant by the larvae of some Lepidoptera.

Lettuce is grown commercially worldwide, requiring light, sandy, humus-rich, moist soil. It is normally grown by early and late sowing in sunny positions, or summer crops in shade. Ideally, lettuce plants require a rich, humous-laden soil that will hold moisture in the summer. They may require the soil to have lime added as a soil pH of 6.5 is just right. Quite often though, lettuce is grown between rows of slower growing plants like brussel sprouts or broccoli etc. This is called a catch crop. Water is a vital ingredient and lettuce prefers the soil to be moist at all times. Lettuce plants do not like hot sunny conditions, preferring a lightly shaded site for summer varieties.

The earliest depictions of lettuce were seen in the carvings of the Senusret I temple at Karnak. Lettuce was considered an aphrodisiac food in Ancient Egypt. Later, Ancient Greek physicians believed lettuce could act as a sleep inducing agent. The Romans cultivated it, and eventually made its way to the Papal Court at Avignon, France. Christopher Columbus introduced lettuce to the New World.

There are six commonly recognized cultivar groups of lettuce that includes the Butterhead (Leaves have a buttery texture), Chinese lettuce (generally have long sword shaped, non head forming leaves bitter and robust flavor. Used in stir-fried dishes and stews), Crisphead also called Iceberg (resembles a cabbage, generally t also called he mildest of the lettuces, valued more for their crunchy texture than flavor), Looseleaf (is tender, delicate and mildly flavored leaves), Romaine also called as Cos (leaves with firm rib down the center and is tolerant to heat unlike other lettuces) and finally the Summer Crisp also called Batavian (forms moderately dense heads with a crunchy texture and are intermediate between iceberg and looseleaf types).

Some lettuces (especially iceberg) have been specifically bred to remove the bitterness from their leaves. These lettuces have high water content and so are less “nutritionally dense” than are the more bitter lettuces and those with darker leaves. While all lettuces contain antioxidants and Vitamin K, romaine and looseleaf lettuce contain five to six times the Vitamin C and five to ten times the Vitamin A of iceberg. Romaine and butterhead lettuce are good sources of folate. Lettuce naturally absorbs and concentrates lithium

Lettuce is a low calorie food and is a source of vitamin A and folic acid. Iceberg lettuce is the most popular lettuce in the United States. It is a head lettuce that is also low in nutritional value and flavor. Because of its superior shipping qualities, iceberg has been most available which accounts for it popularity. The most abundant nutrient in iceberg lettuce is water. Dark green lettuce leaves always indicate higher fiber, flavor and nutritional value.

Lettuce is a cool weather crop. It can be divided into two categories; head lettuce and leaf lettuce. Leaf lettuce and romaine provide flavor and crunch and are excellent for salad and sandwich selections. Lettuce leaves should be free of wilt, rot and rust. Harvest crisp green leaves. Wrap fresh, unwashed leaves in plastic warp and store in the refrigerator.  Avoid storing lettuce with apples, pears or bananas. These fruits release ethylene gas, a natural ripening agent that will cause the lettuce to develop brown spots and decay quickly. Toss lettuce that looks slimy or has black spots. The slime is the residue of bacterial decomposition and the black spots are usually mold.

The nutritional value of lettuce varies with the variety. Lettuce in general provides small amounts of dietary fiber, some carbohydrates, a little protein and a trace of fat. Its most important nutrients are vitamin A and potassium. Lettuce, except iceberg, is also a moderately good source of vitamin C, calcium, iron and copper. The spine and ribs provide dietary fiber, while vitamins and minerals are concentrated in the delicate leaf portion. For optimal nutritional value, lettuce should be eaten while it is fresh and crisp.

The mild flavor of fresh lettuce leaves are well complimented by fresh or dry herbs. Lettuce is the base for most of the green salads. The simplest way to appreciate a tossed green salad is with a vinaigrette dressing. Keep it simple. When the dressing becomes too complicated, the mild garden greens can be overpowered.

As lettuce is pretty low in calories, it makes a perfect snack for all those trying to lose weight. Lettuce, being high in dietary fiber, aids digestion and is good for those suffering from constipation. The high magnesium content in lettuce makes it rich in reviving powers, in relation to muscular tissues, brain and the nerves. Those suffering from gastritis, gout, irritable bowel, obesity, sexual addiction, stress, tuberculosis, ulcers and urinary tract diseases might benefit from the regular consumption of lettuce.

The nutritional values per 100 gms of lettuce are:

Carbohydrates: 2.2 g

Dietary Fiber: 1.1 g

Fats: 0.2 g

Protein: 1.4 g

Water: 96 g

Vitamin A: 166 μg

Folate (Vitamin B9): 73 μg

Vitamin C: 4 mg

Vitamin K: 24 μg

Iron: 1.2 mg

Energy: 10 kcal (60 kJ)