Mache Lettuce

By EAT SMARTER
Updated on 30. Apr. 2020
share Share
print
bookmark_border Copy URL

​With its delicious crunch and powerful nutritional properties, mache lettuce is one of the most popular lettuces in the U.S.

Mache lettuce…

  • ...helps keep you looking beautiful and young. Mache lettuce’s high vitamin E content makes it a great anti-aging remedy, helping protect the skin from wrinkles and premature aging.
  • ...is packed with vitamin C. Mache lettuce contains 35 milligrams of Vitamin C per 100 gram serving, the most Vitamin C of any lettuce and a good third of the average daily requirement.
  • ...supports skin and eye health. Mache lettuce provides a particularly generous amount of provitamin A, which plays an important role in maintaining good vision and healthy skin. As little as 100 grams of lamb's lettuce covers more than half the daily recommended amount of vitamin A.
  • ...helps keep blood healthy. Mache lettuce is high in iron, a mineral responsible for the formation of red blood cells and the transportation of oxygen throughout the body.


What To Know About Mache Lettuce

Mache lettuce may be modest in size, but its nutrient-packed leaves  supply valuable minerals and vitamins to the body, and are delicious to boot.
 

Origins

Mache lettuce originates from Eurasia, which stretches from the Canary Islands to North Africa and the Caucasus. Lamb's lettuce has only been cultivated since the last century.

Seasonality

Mache lettuce is available from October to about March or April, depending on the weather.

Flavor

Mache lettuce has a delicious crunchy bite with an intense, spicy taste. 

Varieties

In general, mache lettuce is divided into two groups: the first has relatively large leaves, while the second - more often appreciated by chefs - has small leaves and often a particularly intense, dark green color. 

Find all our mache lettuce recipes here.

How Healthy is Mache Lettuce?

Vegetarians and vegans should take note: after parsley, mache lettuce has the highest natural iron content of any vegetable or herb. Mache lettuce also contains 35 milligrams of vitamin C per 100 gram serving.

Like all green vegetables, mache lettuce is also a great source of provitamin A, which is particularly beneficial for the eyes and skin. 100 grams of mache lettuce contains 663 micrograms of this vitamin. Another special feature of mache lettuce are the essential valerian oils it contains, which make it a great food for the nervous system.

Mache Lettuce Nutritional Info (100 g)  
Calories 14
Protein 1.8 g
Fat 0.4 g
Carbohydrates 0.7 g
Fiber 1.5 g

Shopping and Cooking tips for Mache Lettuce

Shopping

Whether you choose mache lettuce with large or small leaves is a matter of taste. In both cases, the most important thing is freshness, which you can recognise by the bright green colour. Yellow or wilted leaves mean the lettuce is no longer fresh.

Storage

Mache lettuce generally wilts relatively quickly after harvesting. If you don’t plan on using it immediately after purchase, you should clean it, wash it and store it loosely in a freezer bag while it’s still slightly moist. Prepared in this way, mache lettuce stays fresh in the refrigerator for about two to three days.

Preparation

To begin, cut off the roots from the mache lettuce. Next, give the lettuce a short bath in plenty of cold water to disintegrate all the soil and sand. Pat dry the lettuce or use a salad spinner to dry, and you’re all set.

What To Make With Mache Lettuce

Since mache lettuce has a strong, peppery flavor, it can also tolerate being paired with equally intense ingredients and spices. Lamb’s lettuce is therefore best served with vinaigrettes made from nut oils and aromatic vinegar such as balsamic vinegar or raspberry vinegar. Lamb’s lettuce makes a delicious salad combined with finely-diced, fried bacon, onions and a strong vinaigrette. 

Add comment