Salads, whether lettuce, iceberg lettuce or rocket, are characterized by their extremely low calorie content and lots of valuable ingredients. The highest calorie salad of the three is rocket, with just 24 calories per 100g, which is even less than  white cabbage. In addition, rocket is full of iron, calcium, potassium, vitamin C and vitamin A, as well as secondary plant substances that can help prevent cancer through their antioxidant effect. Lettuce is also packed with all kinds of vitamins and minerals. Especially vitamin C, K and vitamins of the B group. Iceberg lettuce, on the other hand, is particularly rich in valuable fiber and potassium.

A fresh salad of lettuce, iceberg lettuce, rocket and, ideally, some berries tastes good, is refreshing and can cover a large part of your daily requirement of minerals and vitamins on its own. Thanks to its high water content, it even replenishes the body's water balance at the same time.

There are numerous farmers in Bonn and the region who grow and sell salads directly. In addition, salads from Bonn and the region are offered at Bonn markets or at market vendors or solidarity farms (SoLaWis).

You can find more information on this in the following shopping guide for regional organic food:

Lettuce, iceberg lettuce and rocket are often referred to as "summer salads", not only because of their freshness, but also because they have their peak season in summer. Rocket has the shortest peak season, from June to August, but can also be found in the low season until November, mainly from local cultivation.

The peak season for iceberg lettuce also begins in June and ends in September. Iceberg lettuce from domestic cultivation can also be found quite frequently in October and as early as May.

Lettuce has the longest peak season of the three, as it can be found from May to October, mainly from regional cultivation. With the exception of January, however, locally grown lettuce is also available in the other months, albeit in small quantities.

Salads are characterized by their fresh and crunchy taste. Of course, this varies in strength depending on the variety. When buying iceberg lettuce, you should make sure that the "head" is closed and firm and that the stalk looks fresh. Dark discoloration on the stalk or leaves of most lettuce varieties indicates that the lettuce is no longer quite so fresh, but is still edible in any case. Simply cut off generously all around! Only when the leaves become soft and mushy is the lettuce no longer edible. Unfortunately, rocket doesn't keep for very long, at most a few days in the fridge, so you should use it up as quickly as possible. Fresh rocket can be recognized by its juicy green and crunchy leaves. If they are already yellowish or wilted, this is a sign that it is a little older. How can I keep lettuce as crisp as possible for as long as possible?

Probably the most important factor here is correct storage. There are a few things to bear in mind when storing lettuce in order to get the most out of it:

It starts when you buy it at the store, if the lettuce has been sitting for a while, then buy it for same-day consumption at most. If a salad is not intended for immediate or early consumption, it is advisable to avoid pre-cut salads, as well as ready-made green salads shrink-wrapped in plastic bags, as these salads are particularly susceptible to germs. The combination of a lack of air supply and the trapping of moisture in the lettuce creates its own climate in which microorganisms can thrive. On top of this, such salads are also not sustainable, as plastic boxes or plastic bags create a lot of waste.

Unpackaged or shrink-wrapped whole lettuce should also be kept in the fridge.

It is best to store lettuce in the vegetable drawer, as it is particularly cool and dark there. However, care should be taken not to store lettuce near fruit and vegetables that emit ripening gases, such as apples, pears or tomatoes, as this can cause the lettuce to wilt more quickly.

However, tomatoes should never be stored in the fridge, as tomatoes are quite sensitive to the cold and this can lead to a loss of flavor and vitamins.

It is important to ensure that lettuce does not dry out, as dried out lettuce is rarely crunchy. It is therefore a good idea to wrap it in a damp cloth so that it can be stored in the fridge for a few weeks.

If individual leaves are left over, you can also wrap the leaves in a damp cloth and sprinkle a little lemon or vinegar over them to keep them fresh for longer.

If the lettuce is a little wilted, you can often give it new strength with a water bath. To do this, simply place the salad in a bowl of water and then put it in the fridge for about 30 minutes.

Salads with dressing go limp quickly. You should therefore only add the dressing to the salad just before eating. However, most dressings will keep for a few days anyway if you store them in a well-sealed container in the fridge, so it is a good idea to store the dressing and salad separately.

Incidentally, salad doesn't always have to be a cold starter. Lettuce, for example, can even be cooked. Rocket has long been a classic on pizza and in large quantities, together with good olive oil, garlic, salt and a few pine nuts as a pesto, rocket is particularly popular at the moment.

More recipes for iceberg lettuce, lettuce or rocket can be found at  www.zugutfuerdietonne.de, (opens in a new tab) where you can find recipes for using up leftovers as well as lots more information on the topic of food appreciation.