SALADS andSALADS andDRESSINGS DRESSINGS

What is in your ideal salad?

1. Salad Greens1. Salad Greens Iceberg-most Iceberg-most

commoncommon RomaineRomaine BibbBibb BostonBoston Red leaf and Red leaf and

curly leafcurly leaf

2. Other Salad Greens2. Other Salad Greens

SpinachSpinach ArugulaArugula EscaroleEscarole ChicoryChicory WatercressWatercress RadicchioRadicchio Sprouts-bean, alfalfa, Sprouts-bean, alfalfa,

radish, etc.radish, etc.

3.Nutrients in Salad 3.Nutrients in Salad GreensGreens

Darker greens Darker greens are higher in are higher in nutrients.nutrients.

Examples: Examples: Vitamins C Vitamins C and A, Iron and A, Iron

4. Other Fruits and 4. Other Fruits and Vegetables in SaladsVegetables in Salads

Fresh, canned Fresh, canned cooked cooked

Sliced, dried, Sliced, dried, shredded, shredded, quartered, cubedquartered, cubed

Red or green Red or green cabbage-for cabbage-for coleslawcoleslaw

5. Other Ingredients5. Other Ingredients

grains & ricegrains & rice legumes & legumes &

beansbeans meats, fishmeats, fish & poultry& poultry eggs & cheeseeggs & cheesepastapasta

6. Salad Dressings6. Salad Dressings

Oil-basedOil-based-Oil and vinegar separates -Oil and vinegar separates easily. eg. Italian or vinaigretteeasily. eg. Italian or vinaigrette

MayonnaiseMayonnaise-Emulsion of oil, vinegar or -Emulsion of oil, vinegar or lemon juice and egg that doesn‘t lemon juice and egg that doesn‘t separate.separate.

CookedCooked-Looks like mayonnaise, but -Looks like mayonnaise, but uses cooked starch to thicken it instead uses cooked starch to thicken it instead of eggs. eg. Miracle Whipof eggs. eg. Miracle Whip

7. More Salad Dressings 7. More Salad Dressings

DairyDairy -Uses sour -Uses sour

cream, yogurt, cream, yogurt,

cottage cheesecottage cheese

or buttermilkor buttermilk Low or no-fat Low or no-fat --

Uses less oil or Uses less oil or

no oil. no oil.

Note:1 T. oil=100 cal.Note:1 T. oil=100 cal.

8. Types of Salads8. Types of Salads

AppetizerAppetizer-small and tasty salad served before meal--small and tasty salad served before meal-eg. garden eg. garden salad, fruit or shrimp cocktail salad, fruit or shrimp cocktail

AccompanimentAccompaniment-served with meal-eg. mixed greens, -served with meal-eg. mixed greens, fruit salad, or coleslaw. fruit salad, or coleslaw.

9. More Salad Types9. More Salad Types

Main dishMain dish-protein based salad with -protein based salad with meat, cheese, or eggs.meat, cheese, or eggs.

Dessert saladDessert salad-uses fruit or molded -uses fruit or molded gelatin.gelatin.

10. Preparing Salad 10. Preparing Salad GreensGreens

Remove core from Remove core from iceberg lettuce by iceberg lettuce by hitting on counter hitting on counter & twisting out.& twisting out.

Rinse leaves in Rinse leaves in cool water & drain.cool water & drain.

Tear leaves Tear leaves instead of cutting instead of cutting to prevent rusty to prevent rusty looking greens.looking greens.

11. Assembling Salads11. Assembling Salads

Be creative!Be creative! Use a variety of Use a variety of

colors, textures, colors, textures, and shapesand shapes

Use 3 parts-the Use 3 parts-the base, body andbase, body anddressingdressing

12. Salad Creations12. Salad Creations

Tossed or mixed-Tossed or mixed-

toss greens, fruits toss greens, fruits or vegetables with or vegetables with dressingdressing

Arranged salads-Arranged salads- ingredients in a ingredients in a pattern on a base pattern on a base of greensof greens

13. More Salad Creations13. More Salad Creations

Molded salads-Molded salads-gelatin or rice gelatin or rice holds its shape holds its shape in a mold or in a mold or container.container.

14. Garnishes-The 14. Garnishes-The Finishing TouchFinishing Touch

Edible bowls of Edible bowls of tomato, tortilla tomato, tortilla shells, pineapple, shells, pineapple, melon, or peppersmelon, or peppers

Pepper rings, tomato or radish Pepper rings, tomato or radish roses, or sproutsroses, or sprouts

Seeds, chopped nuts or raisinsSeeds, chopped nuts or raisins Grated cheese or carrotsGrated cheese or carrots

ENJOY!!!ENJOY!!!