Cos Lettuce

Description:

Cos lettuce, commonly known as romaine, is a popular leafy green characterized by its elongated, crisp leaves and sturdy, upright structure. Its vibrant green colour ranges from light to dark, with a slightly ribbed texture that adds a satisfying crunch to salads and sandwiches.

Health Benefits from eating cos lettuce:

Known as Romaine lettuce, is a nutritious, low-calorie leafy green with several health benefits:

1. Rich in Vitamins: High in vitamin A (important for eye health), vitamin K (important for bone health), and folate (essential for cell growth and function).
2. Promotes Hydration: With its high water content (about 95%), it helps keep the body hydrated.
3. Supports Digestive Health: The fibre in Cos lettuce helps promote healthy digestion and regular bowel movements.
4. Boosts Immunity: The antioxidants and vitamin C content in Cos lettuce can help support the immune system and protect against oxidative stress.
5. Heart Health: The fibre and potassium in Cos lettuce help lower blood pressure and reduce the risk of heart disease.

Calories (per 100g):

• Calories: 17 kcal
• Carbohydrates: 3.3g
• Fibre: 2.1g
• Protein: 1.2g
• Fat: 0.3g

How to prepare your cos lettuce

Start by removing any wilted or damaged outer leaves. Rinse the remaining leaves thoroughly under cold water to remove any dirt or debris. Pat dry with a paper towel or salad spinner. For salads or wraps, cut the lettuce into bite-sized pieces or leave the leaves whole. Can also be used fresh in salads, sandwiches, or as a garnish.

Here’s a simple and delicious recipe for Caesar Salad using Cos Lettuce (Romaine Lettuce):

Ingredients:

• 1 head of Cos lettuce (Romaine lettuce), washed and torn into bite-sized pieces
• 1/2 cup croutons (store-bought or homemade)
• 1/4 cup grated Parmesan cheese
• For the dressing:
  • 1/2 cup mayonnaise
  • 2 tablespoons Dijon mustard
  • 1 tablespoon lemon juice
  • 1 teaspoon Worcestershire sauce
  • 1 small garlic clove, minced
  • Salt and pepper to taste

Instructions:

1. Prepare the Dressing: In a small bowl, whisk together mayonnaise, Dijon mustard, lemon juice, Worcestershire sauce, minced garlic, salt, and pepper. Adjust seasoning to taste. Set aside.
2. Prepare the Lettuce: Wash and dry the Cos lettuce thoroughly. Tear the lettuce into bite-sized pieces and place it in a large salad bowl.
3. Assemble the Salad: Add croutons and grated Parmesan cheese to the bowl with the lettuce.
4. Toss the Salad: Drizzle the dressing over the lettuce mixture and toss gently to coat everything evenly.
5. Serve: Serve immediately as a fresh, crisp side salad or light meal!

This Caesar salad with Cos lettuce is a classic, crunchy, and creamy dish that’s perfect as a starter or side!