Transcript How salads are served Dessert - Oklahoma Cooperative Extension

Healthy Living A-Z
Salad Essentials
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County
2009
Oklahoma Cooperative Extension Service
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Today you will learn:
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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
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Oklahoma Cooperative Extension Service
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Salad facts
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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
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Oklahoma Cooperative Extension Service
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Salad facts
• Ingredients change with season and
locality
• Economical use of leftovers
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Oklahoma Cooperative Extension Service
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Types of salads
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Vegetables
Fruits
Grain Products
Protein Foods
Gelatin
Combination
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Oklahoma Cooperative Extension Service
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Ways to prepare salads
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Tossed
Mixed
Arranged
Layered
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• Molded
• Cooked
• Frozen
Oklahoma Cooperative Extension Service
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How salads are served
• Appetizer
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Oklahoma Cooperative Extension Service
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How salads are served
• Accompaniment
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Oklahoma Cooperative Extension Service
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How salads are served
• Main dish
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Oklahoma Cooperative Extension Service
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How salads are served
• Dessert
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Oklahoma Cooperative Extension Service
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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.
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Oklahoma Cooperative Extension Service
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Preparation guidelines
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Select fresh, crisp, colorful foods
Wash and blot dry
Tear, don’t cut leafy greens
Use antioxidant to prevent browning
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Oklahoma Cooperative Extension Service
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Preparation guidelines
• Ingredients uniform in size
• Cut or shred firm vegetables
• Add dressing just before serving
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Oklahoma Cooperative Extension Service
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Safe Salad Preparation
Protect your family from harmful
bacteria
• Clean
• Separate
• Cook
• Chill
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Oklahoma Cooperative Extension Service
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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
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Oklahoma Cooperative Extension Service
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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
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Oklahoma Cooperative Extension Service
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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
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Oklahoma Cooperative Extension Service
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Making a Salad
• Base
• Body
• Dressing
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Oklahoma Cooperative Extension Service
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Toss in nutrition
• Sunflower seeds
• Cherry
tomatoes
• Mandarin
oranges
• Artichoke
hearts
• Leftovers
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Cooked beans
Raisins/grapes
Almonds
Wheat germ
Sprouts
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Basic salad making equipment
• Cutting board
• Appropriate knives: French knife,
paring or utility knife, serrated
knife
• Strainer, colander
• Kitchen shears
• Shredder
• Peeler/parer
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Oklahoma Cooperative Extension Service
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Specialty items
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Salad spinner
Egg and tomato slicers
Melon ball cutter
Corer
Chopper
Grater
Food processor
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Oklahoma Cooperative Extension Service
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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
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Oklahoma Cooperative Extension Service
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Today you learned about:
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•
•
•
•
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
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2009
Oklahoma Cooperative Extension Service
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