2009 Oklahoma Cooperative Extension Service 1

Healthy Living A-ZHealthy Living A-Z

Salad EssentialsSalad Essentials

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Today you will learn:Today you will learn:• Basic salad factsBasic salad facts• Food safety tips for saladsFood safety tips for salads• Types of saladsTypes of salads• Ways to prepare saladsWays to prepare salads• How salads are servedHow salads are served• Guidelines for making salads Guidelines for making salads • Salad making equipmentSalad making equipment• Salad recipesSalad recipes

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Salad factsSalad facts• Mainstay on many menusMainstay on many menus• Add color, flavor, and textureAdd color, flavor, and texture• Supply a variety of nutrientsSupply a variety of nutrients• Amount of produce Amount of produce

recommended per day for recommended per day for 2,000 calorie/day diet2,000 calorie/day diet• 2-1/2 cups vegetables2-1/2 cups vegetables• 2 cups fruits2 cups fruits

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Salad factsSalad facts

• Ingredients change with Ingredients change with season and localityseason and locality

• Economical use of leftoversEconomical use of leftovers

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Types of saladsTypes of salads

• Vegetables Vegetables • Fruits Fruits • Grain Products Grain Products • Protein Foods Protein Foods • Gelatin Gelatin • CombinationCombination

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Ways to prepare saladsWays to prepare salads

• TossedTossed• MixedMixed• ArrangedArranged• LayeredLayered

• MoldedMolded• CookedCooked• FrozenFrozen

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How salads are servedHow salads are served

• AppetizerAppetizer

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How salads are servedHow salads are served

• AccompanimeAccompanimentnt

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How salads are servedHow salads are served

• Main dishMain dish

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How salads are servedHow salads are served

• DessertDessert

Exploring greensExploring greens• Darker leaves are richer Darker leaves are richer

in nutrientsin nutrients• Provide beta-carotene, Provide beta-carotene,

vitamin C, calcium, iron vitamin C, calcium, iron (may not be available to (may not be available to body), fiberbody), fiber

• Iceberg lettuce is most Iceberg lettuce is most popular but is lower in popular but is lower in nutritionnutrition

• Unique tastes & textures Unique tastes & textures of greens. of greens.

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Preparation guidelinesPreparation guidelines

• Select fresh, crisp, colorful Select fresh, crisp, colorful foodsfoods

• Wash and blot dryWash and blot dry• Tear, don’t cut leafy greensTear, don’t cut leafy greens• Use antioxidant to prevent Use antioxidant to prevent

browningbrowning

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Preparation guidelinesPreparation guidelines

• Ingredients uniform in sizeIngredients uniform in size• Cut or shred firm vegetablesCut or shred firm vegetables• Add dressing just before Add dressing just before

servingserving

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Safe Salad PreparationSafe Salad Preparation

Protect your family from Protect your family from harmful bacteriaharmful bacteria• CleanClean• SeparateSeparate• CookCook• ChillChill

Food safety tips for fresh Food safety tips for fresh produceproduce

• Begin with clean handsBegin with clean hands• Cut away damaged or bruised areasCut away damaged or bruised areas• All produce should be thoroughly All produce should be thoroughly

washed before eatingwashed before eating. . • Don’t use soap, detergent or Don’t use soap, detergent or

commercial produce washescommercial produce washes• Scrub firm produceScrub firm produce• Drying produceDrying produce

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What about pre-washed What about pre-washed produce?produce?

• If “prewashed” is stated on label If “prewashed” is stated on label can use with no further washingcan use with no further washing

• As extra measure of caution, As extra measure of caution, wash produce again just before wash produce again just before useuse• Wash precut, prewashed Wash precut, prewashed

produce in open bags before produce in open bags before useuse

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Separate for safetySeparate for safety

• Keep produce to be eaten raw Keep produce to be eaten raw separate from other foodsseparate from other foods

• Wash cutting boards, dishes, Wash cutting boards, dishes, utensils & counter tops with utensils & counter tops with hot water & soaphot water & soap

• Wash plastic or other non-Wash plastic or other non-porous cutting boards in porous cutting boards in dishwasherdishwasher

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Making a SaladMaking a Salad

• BaseBase• BodyBody• DressingDressing

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• Sunflower Sunflower seedsseeds

• Cherry Cherry tomatoestomatoes

• Mandarin Mandarin orangesoranges

• Artichoke Artichoke heartshearts

• LeftoversLeftovers

Toss in nutritionToss in nutrition• Cooked beans Cooked beans • Raisins/Raisins/

grapesgrapes• AlmondsAlmonds• Wheat germWheat germ• SproutsSprouts

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Basic salad making Basic salad making equipment equipment

• Cutting boardCutting board• Appropriate knives: French Appropriate knives: French

knife, paring or utility knife, knife, paring or utility knife, serrated knifeserrated knife

• Strainer, colanderStrainer, colander• Kitchen shearsKitchen shears• ShredderShredder• Peeler/parerPeeler/parer

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Specialty itemsSpecialty items

• Salad spinnerSalad spinner• Egg and tomato slicersEgg and tomato slicers• Melon ball cutterMelon ball cutter• CorerCorer• ChopperChopper• GraterGrater• Food processorFood processor

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Create a tossed saladCreate a tossed salad

• 6 cups washed assorted greens, torn6 cups washed assorted greens, torn• 1-1/2 cups desired salad ingredients1-1/2 cups desired salad ingredients• Salad dressing (consider reduced fat)Salad dressing (consider reduced fat)• Garnish, if desiredGarnish, if desired

1. Combine salad ingredients. 1. Combine salad ingredients.

2. Cover and chill.2. Cover and chill.

3. Toss with dressing3. Toss with dressing

4. Garnish4. Garnish

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Today you learned Today you learned about:about:

• Basic salad factsBasic salad facts• Food safety tips for saladsFood safety tips for salads• Types of saladsTypes of salads• Ways to prepare saladsWays to prepare salads• How salads are servedHow salads are served• Guidelines for making salads Guidelines for making salads • Salad making equipmentSalad making equipment• Salad recipesSalad recipes

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