In the spotlight - Lettuce

With the lettuce season in full swing, it's time to turn our attention to this leafy green. While it might look quite like a less tightly packed cabbage, nutritionally they are very different. As we've mentioned before leafy greens tend to be rich in Vitamin C, Vitamin K and Beta-carotene, and a good vegetable source of iron and calcium, not to mention fibre. However, lettuce is generally quite disappointing when it comes to their nutritional content, containing just small amounts of the aforementioned nutrients. As a general rule, choose those lettuce with darker leaves as they are more nutrient dense - good examples include Lollo Rosso and Red Leaf.

Even if lettuce aren't as rich in vitamins and minerals as other veg, a salad just wouldn't be the same without them - they make the perfect bed on which to arrange all the other elements; tomatoes, grated carrot, chopped pepper and spring onions would look a bit lonely without them. However, you could use spinach or shredded dark green cabbage as an alternative leaf.

Besides serving in a salad, you are somewhat limited with what lettuce can be used for, as they do not survive heat well. Perhaps the key is to keep salads interesting with the addition of varied ingredients. Don't just stick to the usual suspects; try the following additions to a salad:

• Fruit - whether you choose grapes, pineapple or mandarin segments, fruit can add an additional splash of colour and please anyone with a sweet tooth.
• Sweetcorn - another naturally sweet addition. If using that from a tin, try to choose those that aren't tinned in water with added salt and sugar, or at least rinse them well before using.
• Beetroot - they don't come much more colourful than beetroot. Serve them grated raw or sliced when cooked. The vacuum packed beetroot are handy if you can't find them fresh or are pushed for time, as are those pickled in jars, though the latter tend to be high in salt.
• Nuts and seeds - rather than add croutons, which can be high in saturated fat, for a healthier crunch add nuts and seeds, which are packed with heart-healthy unsaturated fats. However, just add a small sprinkle, as they are still high in calories.
• A veggie side dish - bean or lentil salads, couscous with added onion and peppers, grated carrot with beetroot and sultanas are all possibilities. Try experimenting with different combinations.

Salads can be a bit dry without a dressing, but mayonnaise, salad cream and oil-based dressings are all high in fat and calories. Try a balsamic dressing for a virtuous choice or why not make your own salsa?

Photo by Frank C. Müller