· The primary use of cos lettuce is in the salads, especially the Caesar salad.
· Use lightly steamed, cooled and chopped lettuce as a filling in the sushi vegetable rolls.
· Healthy sauté torn cos lettuce with tofu, garlic and crushed chili peppers for a meal that will definitely add spice and health to your life.
How to store romaine lettuce, cos lettuce
Store cos lettuce as for any other lettuce. The ideal temperature should be 33º - 35ºF. Do not allow the temperature to go below 32ºF., as this will damage the leaves. Be sure to keep box tops closed. The waxed cardboard helps keep in the moisture. At home, store the unwashed, whole heads in plastic bags to retain natural moisture, and keep crisper. Uncut, whole heads of lettuce retain nutrients best. Surface water from washing encourages bacterial growth. Romaine will keep for 7 to 10 days this way. Keep away from apples, as ethylene gas they give off will turn the cos lettuce brown.Nutritive Information for romaine lettuce, cos lettuce:
½ Cup of chopped romaine lettuce is about 50 grams
RDA stands for Recommended Daily Allowance.
Energy - 9 caloriesProtein
– 0.6 g
Carbohydrate – 1.5 g
Fat – 0.1 gFiber
– 1.1 g Vitamins:
0.5 mg of Vitamin B1 (Thiamine)
= 31.5% of RDA ( (about 1.2 to 1.6 mg for men)
0.5 mg of Vitamin B2 (Riboflavin)
= 26.3% of RDA (about 1.4 to 1.9 mg for men)
0.2 mg of Vitamin B3 (Niacin)
= 1.6 % of RDA (about 12 mg)
12 mg of Vitamin C
= 30% of RDA (about 40 mg)
72 mcg of Folate (Vitamin B9)
= 72% of RDA (about 100 mcg)
1437 mcg of Vitamin A
= 29.9% of RDA (about 4800 mcg) Minerals:
16.5 mg of Calcium
= 1.65% of RDA (about 1000 mg)
0.5 mg of Iron
= 2.5% of RDA (about 20 mg)
7 mg of Magnesium
= 2% of RDA (about 350 mg)
15 mg of Phosphorus
= 2.5% of RDA (about 600 mg)
123 mg of Potassium
= 2.6% of RDA (about 4700 g)
Health benefits of romaine lettuce, cos lettuce
· Like all lettuces romaine has a vary high water content and very few calories (about 10 calories per cup).
· Generally, the darker the green, the more vitamins and minerals (beta-carotene, calcium and iron, etc.) So it should be no surprise that romaine is the most nutritious of all lettuces.
· Romaine is an excellent source of vitamin C, more than 5 times that of iceberg lettuce).
· Cos Lettuce is high in Vitamin A and Lutein - Lutein is an antioxidant that may help to protect against degenerative eye conditions.