Healthy Living AZ Salad Essentials Name Title County

Healthy Living A-Z Salad Essentials Name Title County 2009 Oklahoma Cooperative Extension Service 1

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 2

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 2009 Oklahoma Cooperative Extension Service 3

Salad facts • Ingredients change with season and locality • Economical use of leftovers 2009 Oklahoma Cooperative Extension Service 4

Types of salads • • • Vegetables Fruits Grain Products Protein Foods Gelatin Combination 2009 Oklahoma Cooperative Extension Service 5

Ways to prepare salads • • Tossed Mixed Arranged Layered 2009 • • • Molded Cooked Frozen Oklahoma Cooperative Extension Service 6

How salads are served • Appetizer 2009 Oklahoma Cooperative Extension Service 7

How salads are served • Accompaniment 2009 Oklahoma Cooperative Extension Service 8

How salads are served • Main dish 2009 Oklahoma Cooperative Extension Service 9

How salads are served • Dessert 2009 Oklahoma Cooperative Extension Service 10

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. 2009 Oklahoma Cooperative Extension Service 11

Preparation guidelines • • Select fresh, crisp, colorful foods Wash and blot dry Tear, don’t cut leafy greens Use antioxidant to prevent browning 2009 Oklahoma Cooperative Extension Service 12

Preparation guidelines • Ingredients uniform in size • Cut or shred firm vegetables • Add dressing just before serving 2009 Oklahoma Cooperative Extension Service 13

Safe Salad Preparation Protect your family from harmful bacteria • Clean • Separate • Cook • Chill 2009 Oklahoma Cooperative Extension Service 14

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 2009 Oklahoma Cooperative Extension Service 15

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 2009 Oklahoma Cooperative Extension Service 16

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 2009 Oklahoma Cooperative Extension Service 17

Making a Salad • Base • Body • Dressing 2009 Oklahoma Cooperative Extension Service 18

Toss in nutrition Sunflower seeds Cherry tomatoes Mandarin oranges • Artichoke hearts • Leftovers • • • 2009 • • • Cooked beans Raisins/grapes Almonds Wheat germ Sprouts Oklahoma Cooperative Extension Service 19

Basic salad making equipment • • • Cutting board Appropriate knives: French knife, paring or utility knife, serrated knife Strainer, colander Kitchen shears Shredder Peeler/parer 2009 Oklahoma Cooperative Extension Service 20

Specialty items • • Salad spinner Egg and tomato slicers Melon ball cutter Corer Chopper Grater Food processor 2009 Oklahoma Cooperative Extension Service 21

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 2009 Oklahoma Cooperative Extension Service 22

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 23

2009 Oklahoma Cooperative Extension Service 24