Salads

Nutritive Value Vitamin C Vitamin A Iron Niacin Thiamine Sometimes protein

Nutritive Value continued Can provide one or more of the daily required servings of fruits and/or vegetables per day. How many servings of fruits is ideal per day? What about vegetables?

Roughage Fibrous material supplies bulk to our foods Essential for digestion and elimination of waste

Planning Salads Keep the menu in mind Offer contrast in flavor, color, and texture Can be appetizer, side/accompaniment, main dish, or dessert For hearty meals… simple salad For simple meals… hearty salad

Salad Greens Have few calories High in vitamins and minerals Except iceberg The darker the green, the greater the nutritional value Especially Vitamin A Provide roughage 8 types

Escarole Variety of endive Flavor less sharp Dark green leaves Less curly than curly endive

Escarole

Romaine Sharp flavor Elongated leaves with long crinkly edges, loosely joined at the base

Romaine

Leaf Lettuce Not a head Large leafy bunches Green or red varieties Delicate flavor

Leaf Lettuce

Boston or Butterhead Smaller head than iceberg Loose leaves that spread easily Green outer leaves & yellow inside leaves Tender, fragile Delicate flavor

Boston or Butterhead

Curly Endive Bunchy head Dark green, curly leaves Bitter flavor Use a hearty dressing

Belgian Endive and Curly Endive

Bibb Smaller and more delicate than Boston/Butterhead Dark green leaves that turn whitish close to the core Tender Use entire leaf in salads

Bibb

Iceberg Most popular In US, most comes from Arizona & California Large, round head Firm, tightly packed leaves

Iceberg

Iceberg

Spinach Dark green leaves Small, tender, young leaves Adds color, flavor, texture High in vitamins and minerals

Spinach

Preparing salad greens Always wash before using in cold, running water After rinsing, let excess water drain Do not cut or core with metal utensils Use plastic or ceramic knives Refrigerate in tightly closed plastic bag Can wrap in paper towel, and then plastic bag

Salad Dressings Hearty meal… light dressing Light meal… hearty dressing Flavor should compliment salad, not overpower it Add just before serving

Emulsions Combinations of two liquids that ordinarily will not stay mixed In salad dressings: oil, vinegar, lemon juice, or other water-based liquids Temporary vs. permanent emulsion

French Dressing Salad oil, vinegar, seasonings Must shake to blend because emulsions will separate Would these be a temporary or permanent emulsion? For example: Honey Mustard, French, Italian

Mayonnaise Dressing Salad oil, vinegar, egg/egg yolk, seasonings Egg yolk prevents separation of ingredients Does not need to be mixed Would this be temporary or permanent emulsion? For example: Ranch, Caesar

Cooked Dressing Flour, sugar, seasonings, milk Then, combined with eggs, vinegar, and butter/margarine Looks like mayonnaise, but cooked and thickened Cooked to consistency of white sauce