Salads and Salad Salads and Salad DressingsDressings

SaladsSalads Add a nutritional Add a nutritional boostboost to a to a

meal.meal. LowLow in in fatfat and and highhigh in other in other

nutrientsnutrients.. High in High in fiberfiber.. Offer a means for Offer a means for addadditional itional

complex complex carbohydrates such carbohydrates such as adding additional fruits, as adding additional fruits, whole grainswhole grains, cooked dry , cooked dry beans and beans and vegevegetables.tables.

But, adding But, adding eggseggs and and cheese can increase cheese can increase fatfat and/or cholesterol; use and/or cholesterol; use sparinglysparingly..

Choose Choose dressingsdressings that that are are lowlow in in fatfat and and sodiumsodium!!

Are saladsAre salads

low in calories? low in calories? low in fat and cholesterol? low in fat and cholesterol? low in sodium?low in sodium?

How many calories are in lettuce?

• http://caloriecount.about.com/calories-lettuce-iceberg-i11252

How many calories are in Ranch Dressing?

• http://caloriecount.about.com/calories-kraft-foods-ranch-dressing-i4115

Total Calories

• 1 cup of lettuce, iceberg = 8 calories

• 2 Tbsp Ranch dressing = 148 calories

• How much dressing do you add to a salad?

• Reduced Fat Ranch = 45 calories

• Fat Free Ranch = 30 calories

• Which dressing should you choose?

READ

You can choose from the following green leaves to make a salad.

Leaf lettuce (green or red Leaf lettuce (green or red tip)tip) tender, delicate, tender, delicate, and mildly flavored leavesand mildly flavored leaves

Iceberg lettuceIceberg lettuce

mildest flavor (neutral) and crunchy texture.

Curly Endive Curly Endive crunchy, crunchy, slightlyslightly bitter bitter leavesleaves are often used are often used

to make hors d'oeuvres, but they can also to make hors d'oeuvres, but they can also be chopped and added to salads be chopped and added to salads

Butterhead lettucesButterhead lettuces

buttery texture buttery texture && sweet sweet..

Boston – large leaves

Bibb

Boston lettuce (larger Boston lettuce (larger leaves)leaves)

soft, tender leaves.  soft, tender leaves. 

Bibb lettuce (small Bibb lettuce (small leaves)leaves)

delicate, loose leaves and lots of flavor.  delicate, loose leaves and lots of flavor.  The only downside is that it's usually The only downside is that it's usually expensiveexpensive. .

EscaroleEscarole lightly bitterlightly bitter flavor.  flavor. 

Young Young escarole escarole leavesleaves are are tendertender enough to add to enough to add to salads, otherwise salads, otherwise escarole is best escarole is best cooked as a side dish cooked as a side dish or used in soups. or used in soups.

Cress (Cress (watercresswatercress, , upland upland cresscress, , curly cresscurly cress, and , and land land cress)cress)

pepperypeppery green for green for salads, sandwiches, and salads, sandwiches, and soups; used as a soups; used as a garnish.  Cress is highly garnish.  Cress is highly perishableperishable, so try to use , so try to use it as soon as possible it as soon as possible after you buy it. after you buy it.

RomaineRomaine also called also called CosCos, , crisp crisp andand

full of flavorfull of flavor; used to make ; used to make Caesar salads.Caesar salads.

RadicchioRadicchio beautiful coloringbeautiful coloring

and and slightly bitterslightly bitter flavor, radicchio is flavor, radicchio is wonderful when wonderful when combined combined with other with other salad greens.  salad greens. 

Pronunciation:  rah-DEEK-ee-oh 

ArugulaArugula

pepperypeppery and slightly bitter flavor and slightly bitter flavor

Fresh SpinachFresh Spinach

richest in richest in ironiron, calcium and other , calcium and other antioxidants; slightly antioxidants; slightly bitterbitter and tender. and tender.

Dandelions = dandelion Dandelions = dandelion greens greens 

  somewhat somewhat bitter bitter flavor, which Europeans flavor, which Europeans appreciate more than Americans.  appreciate more than Americans.  

Spring MixSpring Mix This is aThis is a mix mix of different of different young salad young salad

greens.greens.  Commercial mixes usually include   Commercial mixes usually include arugula, mizuna, tat soi, frisee, oakleaf, red arugula, mizuna, tat soi, frisee, oakleaf, red chard, radicchio, and mustard greens.  chard, radicchio, and mustard greens. 

Tat Soi

Lettuce leaves must be Lettuce leaves must be washedwashed thoroughly! thoroughly!

Why?Why?

The lettuce you buy from the supermarket The lettuce you buy from the supermarket came from the came from the groundground and you can't just and you can't just start eating it, unless you've bought the start eating it, unless you've bought the pre-washed kind.pre-washed kind.

The The pre-washedpre-washed lettuce must be used lettuce must be used within a within a day or twoday or two. .

But, if you know how to wash and dry But, if you know how to wash and dry lettuce, it really only takes about lettuce, it really only takes about 4 4 minutesminutes to wash, dry and store lettuce to wash, dry and store lettuce..

You want to kill the You want to kill the amoebasamoebas..

Domain - EukaryoteDomain - Eukaryote

Kingdom – ProtistKingdom – Protist Phylum – ProtozoaPhylum – Protozoa Class – SarcodinaClass – Sarcodina Order – AmoebidaOrder – Amoebida Family – AmoebidaeFamily – Amoebidae Genus – Genus – AmoebaAmoeba Species - Species - proteus, animalcule, dubiaproteus, animalcule, dubia, etc., etc.

Free-living Protozoan Free-living Protozoan GroupGroup

They inhabit They inhabit soilssoils and and natural watersnatural waters are are extremely diverse, not only in their structure but extremely diverse, not only in their structure but also in the manner in which they feed, reproduce, also in the manner in which they feed, reproduce, and move. and move.

At least At least 66 forms of amoeba are forms of amoeba are parasiticparasitic in in humans. Most important of these is Entamoeba humans. Most important of these is Entamoeba histolytica, which causes amebiasis and dysentery. histolytica, which causes amebiasis and dysentery.

Amoebic Amoebic dysenterydysentery is most commonly spread by is most commonly spread by waterwater or or contaminated contaminated or or uncooked fooduncooked food. .

How to Wash Lettuce with a How to Wash Lettuce with a CoreCore

To wash iceberg lettuce To wash iceberg lettuce first remove the first remove the corecore with a with a paring knife. paring knife.

Or hold the head of lettuce Or hold the head of lettuce in in both handsboth hands about 6 to 8 about 6 to 8 inches above a solid inches above a solid surface. Be sure the surface. Be sure the core core end is end is downdown. .

Bring the head down, Bring the head down, hitting hitting the the corecore solidly on solidly on the surface. the surface.

The solid The solid hithit will will separate separate the the corecore from the head and from the head and it can then be easily it can then be easily twisted twisted and pulled from the head. and pulled from the head.

Then Then breakbreak it it apartapart with with your hands. (Some heads of your hands. (Some heads of iceberg are much firmer iceberg are much firmer than others!) than others!)

Fill a large bowl with cool Fill a large bowl with cool water water and gently place the and gently place the lettuce lettuce leavesleaves in the bowl in the bowl giving them a giving them a gentle swishgentle swish as you drop them in the as you drop them in the bowl. bowl.

After about After about 30 seconds30 seconds of floating in the of floating in the water the sand or water the sand or dirt dirt will will sinksink to the to the bottom. bottom.

Gently Gently shakeshake the the waterwater off each leaf and off each leaf and place them one at a time on place them one at a time on paper towelspaper towels or a clean dish towel. or a clean dish towel.

BlotBlot the lettuce the lettuce drydry with some more paper with some more paper towels. towels.

OrOr Run cold water Run cold water into into thethe hole hole and let the and let the

lettuce drain lettuce drain hole side downhole side down in a in a colandercolander..

After draining, After draining, rollroll leaves leaves up in paper up in paper towelstowels and put and put them in a plastic bag. them in a plastic bag.

When iceberg lettuce is When iceberg lettuce is washed washed and properly and properly storedstored, , it stays it stays freshfresh in the in the refrigerator for about refrigerator for about 5 5 toto 6 6 daysdays. .

How to wash lettuce leaves Without a Core.

Romaine: cut off the base

Rinse each leaf.

Drain in a colander.

After draining, roll leaves up in paper towels and put them in a

plastic bag.

When lettuce is washed and properly stored, it stays fresh in the refrigerator for about 5 to 6 days.

How to Make a Tossed How to Make a Tossed Green SaladGreen Salad

It can be made in It can be made in oneone large bowl or large bowl or individualindividual servings. servings.

1. Wash fresh vegetables and fruits carefully. Drain thoroughly.

• Why?The water will thin the dressing.

2. Tear the greens into bite-size pieces.

• Why?

• Cutting greens with a knife may cause the edges to brown.

3. Cut other ingredients.

• You can grate carrots, slice cucumbers, dice green peppers and separate sliced onions into rings.

4. Toss ingredients, cover & refrigerate.

• Why?

• So it stays fresh & crisp.

5. Add the dressing just before serving or serve it separately.

• Why? • Dressing can cause greens to wilt.

Caesar Salad

• This popular dish was originally created in 1924 by Italian chef Caesar Cardini at his restaurant in Tijuana, Mexico and was prepared and served right at the table.

• If you have never experienced "the show" that goes with table side presentation, you don't know what you missed.

• What an opportunity for a waiter to show off his stuff, mixing and whisking to the delight of the patrons.

• For those of you who are not fans of anchovies, you may be interested in knowing the original recipe for this salad did not include them.

• So when the waiter asks if you want anchovies on your Caesar Salad, tell him, " No, I prefer Chef Cardini's original recipe."

What About Those Raw Eggs?

• Although some recipes use a raw egg, a coddled egg will give the dressing a smoother, creamier texture.

• How does the Reluctant Gourmet coddle an egg?

• Easy, bring a small pot of water to fast boil and gently place the egg into it and cook for 45 seconds.

• You can buy a variety of bottled Caesar Salad dressings in your grocery store even one that has an photo of Chef Cardini on it, but none are as good as making it yourself.

What about the dressing?

What about croutons?• You can buy a variety of

commercial croutons, but you can make your own.

• It's easy and the taste is far better than any crouton you can purchase.

• You can store the croutons in an airtight container in the refrigerator for up to one day.

There are a variety of salads!

Mixed Salads• A variety of ingredients plus a light

dressing can make a tossed salad, potato salad, pasta salad and coleslaw.

Arranged Salads

• You can invent your own without a recipe.

Molded Salads

• Gelatin salads often made in decorative containers. You can use different flavors with many types of ingredients.

• Certain ingredients such as fresh pineapple, shouldn’t be used because they’ll keep the gelatin from thickening.

Eat More

Salad Recipes Galore

• http://www.easy-salad-recipe.com/Tossed-Vegetable-Salad-Bowl.html