La lattuga
Alimentazione e trattamenti naturali per il benessere e lasalute - Dr.ssa Michela Barducco - Dietista - Master in Floriterapia
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La lattuga

La lattuga ha un apporto calorico decisamente limitato (19 kcal/100 g), risulta quindi ottima a inizio pasto per ottenere un buon effetto saziante (utile soprattutto per chi deve tenere sotto controllo il peso corporeo) e contiene buone quantità di vit. A (229 mcg/100 g); contiene inoltre vit. C (6 mg/100 g), calcio (45 mg/100 g), ferro (0,8 mg/100 g) e potassio (240 mg/100 g).
La lattuga contiene anche buone quantità di fibre (1,5 g/100 g), soprattutto insolubili (1,33 g/100 g) e può quindi risultare utile in caso di stipsi; ha inoltre proprietà diuretiche e leggermente sedative e favorenti il rilassamento (grazie alla presenza di una sostanza dall'effetto rilassante chiamata lattucario) ed è quindi particolarmente indicata, soprattutto se consumata la sera, per chi soffre di insonnia.
La lattuga può essere consumata semplicemente in insalata (il consumo crudo è quello più diffuso e anche maggiormente in grado di preservare il contenuto di vit. C), stufata o nella preparazione di creme di verdura e minestre; le foglie più grandi possono essere farcite e chiuse a formare dei 'pacchetti' da cuocere stufati, in umido con pomodoro o a vapore. 

Crema di lattuga (ingredienti per 4 porzioni)
Fate cuocere per c. 30 minuti 400 g c. di lattuga, 200 g c. di porri o cipolle, 400 g c. di patate e brodo vegetale.
Regolate di sale, frullate con 1 mazzetto di basilico e aggiungete 1 macinata di pepe e 2 c di olio extra vergine di oliva.





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