Healthy Living A-Z Salad Essentials

1. Healthy Living A-ZSalad Essentials Name Title County Oklahoma Cooperative Extension Service

2. 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 Oklahoma Cooperative Extension Service

3. 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 Oklahoma Cooperative Extension Service

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

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

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

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

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

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

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

11. 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. Oklahoma Cooperative Extension Service

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

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

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

15. 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 Oklahoma Cooperative Extension Service

16. 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 Oklahoma Cooperative Extension Service

17. 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 Oklahoma Cooperative Extension Service

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

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

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

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

22. 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 Create a tossed salad Oklahoma Cooperative Extension Service

23. 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 Oklahoma Cooperative Extension Service

24. Oklahoma Cooperative Extension Service