1. Healthy Living A-Z Salad Essentials
2000
Healthy Living A-Z Salad Essentials
Name
Title
County
Today, Americans eat about 30 pounds of lettuce per person per year. But don’t be led to think that we were the first to enjoy salads. Green salads have been a part of the human diet for centuries. Enjoyed by ancient Greeks, Romans, and Egyptians, salad greens found their way into our country in 1493, brought as lettuce seeds by Columbus. And the rest, of course, is history.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

2. Healthy Living A-Z: Salad Essentials
2000
Today you will learn:
Basic salad facts
Food safety tips for salads
Types of salads
Ways to prepare salads
How salads are served
Guidelines for making salads
Salad making equipment
Salad recipes
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

3. Healthy Living A-Z: Salad Essentials
2000
Salad facts
Mainstay on many menus
Add color, flavor, and texture
Supply a variety of nutrients
Amount of produce recommended per day for 2,000 calorie/day diet
2-1/2 cups vegetables
2 cups fruits
Crisp, refreshing salads have become a mainstay on many menus.
Salads provide attractive colors, appealing flavors, interesting shapes, contrasting textures to a meal. They can be sweet or spicy, light or hearty. No wonder salads are a favorite American food.
Salads supply a variety of nutrients including vitamins, minerals and carbohydrates. The best choices in salad greens are romaine, green or red leaf lettuce or spinach because they are better sources of nutrients. Romaine lettuce has seven times more beta-carotene and three times more iron than iceberg lettuce. Add a few extras to a salad such as seeds, fruit or meat and you get a quick nutrition boost to a salad.
The amount of fruits and vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts for those on a 2,000 calorie per day diet are 2-1/2 cups vegetables and 2 cups fruits.
(Presenter may hold up a MyPyramid poster.)
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

4. Healthy Living A-Z: Salad Essentials
2000
Salad facts
Ingredients change with season and locality
Economical use of leftovers
The variety of suitable foods available for salad differs both as to season and locality.
Salads offer many possibilities for the economical use of left-over foods.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

5. Healthy Living A-Z: Salad Essentials
2000
Types of salads
Vegetables
Fruits
Grain Products
Protein Foods
Gelatin
Combination
Salads can be classified according to the food they contain, the way they are prepared, and when they are to be served.
* A vegetable salad can be made of salad greens, other raw vegetables, or cold cooked vegetables. There are over fifteen different kinds of salad greens to select from. Popular raw vegetables for salads include cucumbers, tomatoes, carrots, onions, radishes, cauliflower and green peppers.
* Tangy, refreshing combinations of fresh, frozen, or canned fruits make delicious salads.
* Cooked grain products such as pasta, rice and bulgur can be used to make delicious salads.
* Protein salads are made from cheese, eggs, or with cooked or canned meat, poultry, fish, or shellfish. Usually they are served as a main dish.
* A gelatin salad combines fruit, vegetables, or protein foods in gelatin. Commercially flavored gelatins are most common and make sweet salads. You can also use unflavored gelatin with a flavorful liquid or vegetable juice. Fresh or frozen pineapples, mangoes and papayas are not suitable to use in gelatin salads. They contain enzymes that break down the protein in gelatin and keep the mixture from becoming firm.
* A combination of any of these ingredients allows you to be a creative salad maker. (i.e.: greens mixed with fresh fruit or meat)
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

6. Healthy Living A-Z: Salad Essentials
2000
Ways to prepare salads
Tossed
Mixed
Arranged
Layered
Molded
Cooked
Frozen
Salads are often classified by the way they are prepared.
* Tossed salads are usually a mixture of greens, vegetables or fruits. It is usually tossed with a dressing.
* A mixed salad has all the ingredients mixed together with a dressing. As a rule, greens are not included. It often includes potatoes, rice or pasta.
* The ingredients in an arranged salad are separate and often form an attractive pattern such as sliced peaches arranged on a bed of lettuce.
* In a layered salad the ingredients are arranged in layers, one on top of the other.
* A molded salad is shaped in a decorative mold.
* Some salads are heated and/or served hot. For example, German potato salad or a wilted lettuce salad.
* A frozen salad usually combines fruit with whipped cream, cream cheese or mayonnaise.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

7. Healthy Living A-Z: Salad Essentials
2000
How salads are served
Appetizer
Salads are classified by how and when they are served.
* An appetizer is a light, small salad that may be served before the meal to stimulate the appetite.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

8. Healthy Living A-Z: Salad Essentials
2000
How salads are served
Accompaniment
* An accompaniment salad is often served with the main dish. It can be a light, tossed salad of greens or a hearty salad such as potato salad.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

9. Healthy Living A-Z: Salad Essentials
2000
How salads are served
Main dish
* A main dish salad is popular for those watching their weight. A familiar salad is the chef’s salad made up of greens, strips of meat, cheese, and egg slices.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

10. Healthy Living A-Z: Salad Essentials
2000
How salads are served
Dessert
* A dessert salad is a small light salad served after a meal or as a snack. It is often gelatin containing fruit and/or whipped cream.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

11. Healthy Living A-Z: Salad Essentials
2000
Exploring greens
Darker leaves are richer in nutrients
Provide beta-carotene, vitamin C, calcium, iron (may not be available to body), fiber
Iceberg lettuce is most popular but is lower in nutrition
Unique tastes & textures of greens.
A good rule in selecting greens is to let your eyes guide you, the darker the leaves, the richer the nutrients. They may be slightly higher in price, but you gain in nutritional value.
Many greens provide beta-carotene, vitamin C, calcium, iron and fiber. Also consider using cabbage, red or green, which is a good source of fiber and potassium and has cancer-fighting compounds.
Iceberg lettuce is the most popular, but falls short nutritionally. Iceberg lettuce is cholesterol free, fat free and very low in calories. But it is not high in vitamins, minerals or even dietary fiber. Iceberg is inexpensive, plentiful and available year-round, which is why most people select it to eat.
Try unique tastes and textures of greens. Be adventurous and try some different greens such as curly endive or watercress.
(Presenter may refer to poster, “Salad Greens” available for $15 plus shipping at
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

12. Preparation guidelines
Healthy Living A-Z: Salad Essentials
2000
Preparation guidelines
Select fresh, crisp, colorful foods
Wash and blot dry
Tear, don’t cut leafy greens
Use antioxidant to prevent browning
* Be sure all raw fruits and vegetables are fresh, crisp and colorful. Avoid withered leaves, brown edges or slimy spots. Most will keep four days to a week if properly stored. Store in the vegetable crisper of the refrigerator in a plastic bag or airtight container. .
* Wash and drain raw fruits and vegetables thoroughly. Excess moisture dilutes the dressing and speeds deterioration in storing. A salad spinner is efficient for drying greens or simply place into a clean towel and pat dry.
* Greens already wrapped in cellophane can be refrigerated that way and cleaned before using. Loose leaf greens should be torn gently by hand. They will brown quickly if cut with a knife.
* The flesh of certain fruits (bananas, apples, peaches, pears and avocados) discolor quickly when cut fruit is exposed to air. The acid in lemons, oranges, pineapple and French dressing are effective as an antioxidant to prevent browning.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

13. Preparation guidelines
Healthy Living A-Z: Salad Essentials
2000
Preparation guidelines
Ingredients uniform in size
Cut or shred firm vegetables
Add dressing just before serving
* The ingredients in salads should be somewhat uniform in size. The pieces should be large enough to keep their identity, yet not so large that they are difficult to eat.
* Cutting or shredding is usually preferable for firm vegetables such as cabbage and carrots.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

14. Safe Salad Preparation
Healthy Living A-Z: Salad Essentials
2000
Safe Salad Preparation
Protect your family from harmful bacteria
Clean
Separate
Cook
Chill
When preparing salads, food safety is vital to ensure good health. Occasional occurrences of food borne illness associated with fruits and vegetables are almost eliminated with proper hygiene and food handling practices. Cross-contamination is how bacteria can be spread from one product to another. Bacteria can spread throughout the kitchen and onto cutting boards, utensils, sponges, and counter tops. The four steps to food safety are:
* Clean - Wash hands and surfaces often
* Separate - Don’t cross-contaminate
* Cook - Cook to proper temperatures
* Chill - Refrigerate promptly
(Presenter may refer to for additional information on food safety.)
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

15. Food safety tips for fresh produce
Healthy Living A-Z: Salad Essentials
2000
Food safety tips for fresh produce
Begin with clean hands
Cut away damaged or bruised areas
All produce should be thoroughly washed before eating.
Don’t use soap, detergent or commercial produce washes
Scrub firm produce
Drying produce
Begin with clean hands. Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.
Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Produce that looks rotten should be discarded.
All produce should be thoroughly washed before eating. This includes produce grown conventionally or organically at home, or produce that is purchased from a grocery store or farmer's market. Wash fruits and vegetables under running water just before eating, cutting or cooking.
Even if you plan to peel the produce before eating, it is still important to wash it first.
Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.
Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
Drying produce with a clean cloth towel or paper towel may further reduce bacteria that may be present.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

16. What about pre-washed produce?
Healthy Living A-Z: Salad Essentials
2000
What about pre-washed produce?
If “prewashed” is stated on label can use with no further washing
As extra measure of caution, wash produce again just before use
Wash precut, prewashed produce in open bags before use
What About Pre-washed Produce?
Many precut, bagged produce items like lettuce are pre-washed. If so, it will be stated on the packaging. This pre-washed, bagged produce can be used without further washing.
As an extra measure of caution, you can wash the produce again just before you use it. Precut or prewashed produce in open bags should be washed before using.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

17. Healthy Living A-Z: Salad Essentials
2000
Separate for safety
Keep produce to be eaten raw separate from other foods
Wash cutting boards, dishes, utensils & counter tops with hot water & soap
Wash plastic or other non-porous cutting boards in dishwasher
Keep fruits and vegetables that will be eaten raw separate from other foods such as raw meat, poultry or seafood - and from kitchen utensils used for those products.
In addition, be sure to:
Wash cutting boards, dishes, utensils and counter tops with hot water and soap between the preparation of raw meat, poultry and seafood products and the preparation of produce that will not be cooked.
For added protection, kitchen sanitizers can be used on cutting boards and counter tops periodically. Try a solution of one teaspoon of chlorine bleach to one quart of water.
If you use plastic or other non-porous cutting boards, run them through the dishwasher after use.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

18. Healthy Living A-Z: Salad Essentials
2000
Making a Salad
Base
Body
Dressing
Most salads are made up of three parts.
The base of the salad forms the foundation on which the other ingredients are placed. Usually, lettuce is used for the base.
The body is the main part of the salad. It can be vegetables, fruit, protein foods, grains or a combination.
The dressing can be spooned over the salad or served separately on the side.
When you prepare a salad, you have an opportunity to be highly creative.
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

19. Healthy Living A-Z: Salad Essentials
2000
Toss in nutrition
Sunflower seeds
Cherry tomatoes
Mandarin oranges
Artichoke hearts
Leftovers
Cooked beans
Raisins/grapes
Almonds
Wheat germ
Sprouts
In selecting ingredients, special consideration should be given to contrasts in color, flavor, texture, and shape and to a compatible dressing. Many or all of the ingredients can be prepared in advance and refrigerated in separate plastic bags or tightly covered containers, then tossed together at mealtime. With a little imagination,these added ingredients create salads that are colorful, appetizing and nutritious.
Activity:
Have audience members suggest other add-ins. This may include:
leftover meat, vegetables, fruit
dried fruits
canned vegetables
others?
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

20. Basic salad making equipment
Healthy Living A-Z: Salad Essentials
2000
Basic salad making equipment
Cutting board
Appropriate knives: French knife, paring or utility knife, serrated knife
Strainer, colander
Kitchen shears
Shredder
Peeler/parer
One of the great attractions of salads is the ease of preparation. Much of the ease, however, depends on the right equipment. With some basic tools and a few specialty items, you are all set for action.
(Presenter may display and/or demonstrate salad making tools)
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

21. Healthy Living A-Z: Salad Essentials
2000
Specialty items
Salad spinner
Egg and tomato slicers
Melon ball cutter
Corer
Chopper
Grater
Food processor
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

22. Healthy Living A-Z: Salad Essentials
2000
Create a tossed salad
6 cups washed assorted greens, torn
1-1/2 cups desired salad ingredients
Salad dressing (consider reduced fat)
Garnish, if desired
1. Combine salad ingredients.
2. Cover and chill.
3. Toss with dressing
4. Garnish
As you have seen, a salad can be as simple as a bowl of assorted greens or as elaborate as a colorful combination of exotic fruits and vegetables. Salad making has been developed to a fine art and has become the mainstay of the daily diet. We hope that salads will become family favorites at your house.
Let’s make a salad using a basic master mix recipe. You can pick and choose the ingredients to suit your preference.
(Presenter may demonstrate or have participants prepare salads. See additional recipes for a hands-on class.)
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

23. Today you learned about:
Healthy Living A-Z: Salad Essentials
2000
Today you learned about:
Basic salad facts
Food safety tips for salads
Types of salads
Ways to prepare salads
How salads are served
Guidelines for making salads
Salad making equipment
Salad recipes
2009
Oklahoma Cooperative Extension Service
Oklahoma Cooperative Extension Service

24. Oklahoma Cooperative Extension Service
2009
Oklahoma Cooperative Extension Service