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What could be more ancient a dish than a salad made up of freshly picked leaves? As Harold McGee puts it: ‘Leaves are the quintessential vegetable. They’re usually the most prominent and abundant parts of a plant, and they’re nutritious enough that many of our primate relatives eat little else.’ In some temperate areas, spring brings tender young leaves, most of which are edible. McGee sites Italian pistil as an example of a springtime collection of over 50 wild greens.

About lettuce

Lettuce, which is the major component of salad, comes from the second largest family of the flowering plants. Greens from the lettuce family can be grouped into non-bitter lettuces, bitter chicories and bitter endives.

Historically, the Greeks and Romans enjoyed several types of lettuce. They ate the leaves raw and cooked. Today the leaves of non-bitter lettuces are often eaten cooked in Asia but are the whole, they are mostly eaten raw in the West.

Generally, leaves that grow beneath a head are not as rich in antioxidants and vitamins as those that grow in sunlight. An example of a head lettuce is the iceberg with its pale leaves.

Preparing salad leaves

If you’re wanting a salad with a delicate flavour and without too much fibre, use fresh young leaves. Wash the leaves in several lots of water before using them. This will remove any sand or contamination. McGee advises soaking them in ice water as this will ‘fill their cells with any water they’ve lost, making them turgid and crisp.’

If the leaves are not too large, they can be used whole. Otherwise break them up or cut them into smaller pieces. When breaking or cutting salad leaves, be sure to use as little pressure as possible so as to prevent ‘bruising’ or dark patches. Dry the greens before adding a dressing.

Most lettuces have a similar taste, though some red-leaf lettuces are ‘noticeably astringent,’ says McGee. A salad made up of bitter greens can be balanced by a salty salad dressing. Add oil-based dressings at the last minute. Thick dressings run off the leaves more slowly.

Tags: eating healthily, recipes, vegetarian