1 Salads Chapter 27

2 What’s in Your Salad?  Grain products –Rice, pasta, bulgur wheat, couscous –Add complex carbs, B vitamins, fiber  Vegetable and fruits –Vitamins A & C, folate, potassium, fiber –Darker the salad, more nutrients they have

3  Dairy products –Cheese, cottage cheese, yogurt –Calcium, protein, riboflavin  Meat, poultry, fish, dry beans, eggs, & nuts –High-protein foods –Iron, zinc, and B vitamins, fiber

4  Salad dressings –May contain large amounts of fat –Use in moderation

5 Making Salads Great  Salad greens = edible leaves  Add variety of color, flavor and texture

6 Comparing Greens  Iceberg Lettuce  Vitamin A = 4%  Vitamin C = 4%  Folate = 8%  Potassium= 2%  Spinach (raw)  Vitamin A = 40%  Vitamin C = 14%  Folate = 15%  Potassium= 5%

7 Super Tossed Salad  Mixture of 2 to 3 mild-flavored greens  Add small amounts of zesty greens –Arugula, escarole, dandelion greens  Variety of flavors, colors, textures, nutrients –Chopped vegetables, shredded cheese, kidney beans, citrus slices, sunflower seeds, croutons

8 Preparing Salad  Choose crisp greens, evenly colored leaves  Wash all salad greens under cold water  Tear rather than cut greens  Shred, slice, or cut other ingredients into bite sized  Toss the salad with dressing just before serving  Serve salad on chilled plate

9 Other Salad Ideas  Tossed or mixed salads –Pasta, potato, egg, cole slaw, carrot-raisin or mixed fruit  Arrange salads –Bed of lettuce as base –Top with fruit slices –Scoop of cottage cheese

10  Molded Salads –Made with gelatin –Extra flavor use fruit juices –As gelatin sets, fold in yogurt, sliced bananas, drained canned fruit

11 Tossing in Convenience  Buy at deli department  Used ingredients from salad bar  Grocery store has bagged greens  Plan ahead –Chop vegies, cook chicken, boil eggs, pasta ahead of time

12 Salad Dressing Choices  Vinaigrette = mixture of oil and vinegar –(3 parts oil, 1 part vinegar or lemon juice, then adding herbs)  Dressing adds: –Moisture, holds ingredients together, enhances flavor by lightly coating ingredients

13 Cutting Fat  Use less oil  Low-fat yogurt  Squeeze citrus juice, flavored vinegars  Mayo is high in fat, use sparingly

14 Storing Salads  Keep chilled for freshness  Store in plastic bags or covered containers in your fridge  Stored at room temp could = food-borne illness  Take a cooler for picnic

15 Salad Bar Savvy  Serving from salad bar is not always low-fat or low-calorie  Fill your plate with fresh vegies and fruits  Include dry beans, hard-cooked eggs, lean meat or turkey (if main dish)  Go easy on mixed salads tossed in oil or mixed with mayo

16 Salad Bar Savvy cont….  Have just a little salad dressing or choose the fat-free variety  To control portions, make just one trip to the salad bar

17 Alton Brown Video  salads