Lettuce in a cold frame (Provided photo — Yvona Fast)

Right now, our farmers’ market offers abundant fresh greens and many types of lettuce. Lettuce salads make a light, nourishing and tasty lunch or supper on hot June days.

Four main types of lettuce include crisphead, butterhead, romaine and looseleaf. There are many varieties among these, with different textures, flavors and nutrients. The iceberg or head lettuce we’re most familiar with forms tight, layered, crisp heads. It has a very mild flavor and is almost devoid of nutrients. Bibb has soft leaves that form light, airy heads and have a subtle, moist and sweet flavor; it is also known as Butterhead or Boston lettuce. Romaine, also called Cos after the Mediterranean island where it originated, forms long, deep colored, slender heads with a coarser texture and a more robust flavor.

Leaf lettuces don’t form heads at all but flop in the breeze. They can be red or green, smooth leaf or crinkle varieties. The crinkled varieties tend to have a stronger flavor. Radicchio, endive and escarole are some strong-flavored Italian greens used in salads. Other salad greens not in the lettuce family include arugula, spinach, cress and kale.

Bibb and leaf lettuces are best for delicate salads, while Romaine and Iceberg add crunch and are often used in sandwiches and as wraps for other foods. The drier leaves of leaf lettuce hold dressing well, and the assortment of crinkled and smooth leaves and colors ranging from pale green to deep red create attractive salads.

Stem or asparagus lettuce is the least common and not often seen. The large seed stalk is used mainly in stewed, creamed and Chinese dishes. It is thought that the earliest lettuces were stem varieties with leaves that grew on tall seed stalks.

This ancient lettuce was a medicinal herb in Babylon in 800 BC. Lettuce seeds have been found in Egyptian tombs; they were part of the diet in both ancient Egypt and Persia.

It was the Romans who tamed the plants to produce the heads of lettuce we’re familiar with today. They’re also responsible for spreading the vegetable throughout Europe.

While nutritional value varies with the variety, a cup of lettuce has just 9 calories and provides fiber, some carbohydrates, potassium and vitamin A.

Generally, the spine and ribs contain the most fiber, while vitamins and minerals are concentrated in the leaves. The darker green leaves have a higher concentration of beta carotene (vitamin A). Some varieties, except iceberg, are good sources of vitamin C, calcium, iron and copper.

For optimal nutritional value, lettuce should be eaten as fresh as possible. Look for fresh, bright lettuces that are not wilted or brown. It’s important to keep them cool, and it is a good idea to immerse them in ice water right after harvest. Wash the leaves thoroughly in cold water, then drain or spin dry. Handle the delicate leaves carefully, without cutting or tearing, until ready to use; this causes them to discolor and destroys some of the vitamin C through oxidation.

For a basic salad, tear or chop up the leaves, add some croutons, a little crumbled cheese (I like feta), perhaps some sweet onion or crumbled bacon and any other vegetables (celery, green onions, bell peppers, tomatoes, cucumbers, radishes or carrots) and toss with a little oil and lemon or your favorite salad dressing. I prefer to make the dressing at the bottom of the salad bowl and then toss the salad into it, rather than the other way around.

Here are some salad dressings to try:

–

Basil Garlic Dressing

–

Ingredients:

–

2 teaspoons olive oil

1 small garlic clove, crushed

1/2 teaspoon salt

1/2 teaspoon fresh minced basil

1 Tablespoon fresh-squeezed lemon juice or good-quality balsamic or cider vinegar

–

Directions:

–

Place oil in the bottom of the bowl. Add crushed garlic, salt and basil. Squeeze in the lemon and whisk with a fork. Add the lettuce leaves and other greens; toss into the dressing. Add other ingredients and stir.

–

Sweet Citrus Dressing

–

Ingredients:

–

1/4 cup orange juice

2 Tablespoons lemon juice

1/2 teaspoon salt

3 Tablespoons olive oil

–

Directions:

–

Combine juice with salt and pepper; slowly whisk in the oil.

–

Creamy yogurt dressing

–

Ingredients:

–

1/3 cup yogurt or part sour cream

1/2 teaspoon salt

Herbs and spices of your choice (dill, parsley, paprika, basil, etc.)

–

Directions:

–

Mix ingredients together.

–

Skillet Lettuce

–

Firmer lettuces, like Romaine, are best for this dish. It is a good way to use leftover meat; if you don’t have leftovers, simply cook up a chicken breast in the skillet, remove it and proceed with the recipe.

–

Ingredients:

–

2 teaspoons butter

2 scallions

2 cups peas

4 cups shredded lettuce

1 cup shredded carrots

2 cups diced, cooked chicken, turkey or ham

Salt and pepper

1 teaspoon lemon juice

1/3 cup grated mild cheese (like mild Cheddar) (optional)

–

Directions:

–

Wash and cut the scallions into half-inch pieces. Heat the butter in a nonstick skillet, add the chopped scallions and peas and cook over medium heat for two to three minutes. While they’re cooking, shred the lettuce and carrots, add to the skillet along with the meat, salt and pepper and continue cooking, tossing constantly, until lettuce is wilted, about one more minute. Remove from heat; sprinkle with lemon juice and stir in cheese. Let stand, covered, 5 minutes, until peas are tender. Taste to adjust seasonings.

— — —

Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on Twitter: @yvonawrites.