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    Healthy Salads

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    Joniña Lynn Eramis
    This document discusses healthy salads, including types of salads, nutrients found in salads, and appropriate salad dressings. It defines salads as mixtures that can include greens, vegetables, meats, fruits, nuts, and grains. It describes appetizer, main dish, accompaniment, and dessert salads. Salads provide minerals, vitamins, and nutrients. The document recommends proper preparation techniques and lists common salad dressing types including vinaigrette, mayonnaise, and mayonnaise-based dressings.

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    Healthy Salads

    Uploaded by

    Joniña Lynn Eramis
    23 views51 pages
    This document discusses healthy salads, including types of salads, nutrients found in salads, and appropriate salad dressings. It defines salads as mixtures that can include greens, vegetables, meats, fruits, nuts, and grains. It describes appetizer, main dish, accompaniment, and dessert salads. Salads provide minerals, vitamins, and nutrients. The document recommends proper preparation techniques and lists common salad dressing types including vinaigrette, mayonnaise, and mayonnaise-based dressings.

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    This document discusses healthy salads, including types of salads, nutrients found in salads, and appropriate salad dressings. It defines salads as mixtures that can include greens, vegetables, meats, fruits, nuts, and grains. It describes appetizer, main dish, accompaniment, and dessert salads. Salads provide minerals, vitamins, and nutrients. The document recommends proper preparation techniques and lists common salad dressing types including vinaigrette, mayonnaise, and mayonnaise-based dressings.

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    © All Rights Reserved
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    23 views51 pages

    Healthy Salads

    Uploaded by

    Joniña Lynn Eramis
    This document discusses healthy salads, including types of salads, nutrients found in salads, and appropriate salad dressings. It defines salads as mixtures that can include greens, vegetables, meats, fruits, nuts, and grains. It describes appetizer, main dish, accompaniment, and dessert salads. Salads provide minerals, vitamins, and nutrients. The document recommends proper preparation techniques and lists common salad dressing types including vinaigrette, mayonnaise, and mayonnaise-based dressings.

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    of 51

    Healthy Salads

    At the end of this lesson you are expected to know the following:

    1. Types of Salads
    2. Nutrients Found in Salads
    3. Appropriate Salad Dressings
    What comes first
    in your mind
    when you hear
    the word SALAD?
    What is your
    favorite salad
    dish?
    Salad…definition…?

    •A mixture of one or
    more ingredients,
    including not only
    leafy greens but also
    vegetables, meat, fish,
    fruits, nuts and grains.
    The basis for the word
    salad is 'sal', meaning salt.
    This was chosen because
    in ancient times, salt was
    often an ingredient in the
    dressing.
    "According to history,
    the key ingredient of
    salad, and the reason
    for its getting its name,
    is the dressing.
    The Romans were
    enthusiastic eaters of salads,
    many of them differing hardly
    at all from present-day ones--
    a simple selection of raw
    vegetables...--and they
    always used a dressing of
    some sort: oil, vinegar, and
    often brine.
    And hence the name
    salad, which comes
    from Vulgar Latin
    Herba salata, literally
    'salted herb'." 
    So, why do we
    call it Salad?
    When preparing salad, the
    first question to ask is…

    What role will the


    salad play in the meal?
    ØAppetizer
    ØMain Dish
    ØAccompaniment Salad
    ØDessert Salad
    Types of Salads
    Appetizer Salad
    üSmall conservative salad – crisp
    greens, one or two additional
    veg. or fruit
    üServe before the main course to
    stimulate the appetite
    üKeep the servings small
    üWhere is the salad fork place?
    Appetizer Salad:
    Ceviche
    Often eaten as an appetizer;
    if eaten as a main dish, it is
    usually accompanied by side
    dishes that complement its
    flavors, such as sweet potato,
    lettuce, etc.
    Main Dish Salad
    üLarge salad with lots of greens.
    üM u s t c o n t a i n 4 o f t h e 6
    nutrients
    üM u s t b e s u b s t a n t i a l a n d
    satisfying.
    üMay include: meat, fish, egg,
    poultry, vegetables, fruit, or
    combination of fruit and cheese.
    üThis is served in meal-sized
    portions and often serve hot.
    Chef’s Salad Chicken Caesar Salad

    CAESAR SALAD…..
    Accompaniment Salad
    üServed with the main course.
    üVary in size depending on the
    main dish.
    üMaybe served on the main dish
    plate or salad plate.
    üCould be a fruit, pasta, or green
    salad.
    üShould contrast pleasantly with
    meal in color, flavor and texture.
    Cole Slaw
    Accompaniment Salad:

    Potato
    Salad
    3 Bean Salad
    Dessert Salad
    Dessert – sweetened,
    molded, or frozen made of
    fruit, gelatin, or fruit
    mixture.
    üW h i p p e d c r e a m i s
    usually added to the
    dressing.
    ü Served after the meal.
    Dessert Salad
    Can you identify
    what type of salad
    are the following?
    Main Dish
    Salad

    (Grilled chicken Salad with


    Buttermilk Ranch
    Dressing)
    Accompaniment
    Salad

    (Classic Potato Salad)


    Dessert
    Salad

    (Fruit Salad with


    Marshmallows)
    Appetizer
    Salad

    (Crab Salad Appetizer)


    What nutrients
    found in Salads?
    Nutrients in a Salad
    Ø Minerals and vitamins.
    Ø Both have many functions:
    - Vitamins necessary for body
    functions and good health
    - Minerals for structure, body
    fluid regulation.
    Ø Both provided by the fresh fruits
    and vegetables found in many
    salads.
    PRINCIPLES OF SALAD
    MAKING
    q #1 Rule – Do not put the
    dressing or salt in salad until
    just before serving.

    q Place on a chilled plate or dish


    at least 5 hours before serving.

    q Prepare salad
    dressing 2 to 3 hours
    and chill.
    qAssemble just before
    eating.

    q Choose fresh and good


    quality produce.
    Fun Facts
    True or False

    If salad ingredients are not


    washed and dried properly
    they may dilute the dressing.

    TRUE!
    And nobody likes a watery
    salad…
    Salad Dressing

    A salad dressing is a
    sauce for salads.
    Salad Dressing
    Dressing are used to :
    ü Add flavor
    ü Enhance color and
    appearance
    ü Enhance the
    nutritional value
    /increase caloric value
    TYPES OF
    DRESSINGS
    A. Vinaigrette - mixture of
    vegetable oil, vinegar, and
    seasoning

    Formula = (3 parts oil


    to 1 part acid)
    Example:
    1/3 cup Olive Oil
    2 T white wine vinegar
    1 tsp Dijon mustard
    B. Mayonnaise - a thick,
    creamy dressing that is an
    emulsion of oil, vinegar, egg
    yolk and seasoning.
    C. Mayonnaise Based - Base of the
    dressing is mayonnaise and seasoning
    added for thicker consistency.
    EXAMPLE
    1.Ranch – is an American salad dressing
    usually made from buttermilk, salt, garlic,
    onion, mustard, herbs, and spices mixed
    into a sauce based on mayonnaise or
    another oil emulsion.
    EXAMPLE
    2.Blue Cheese – It is usually made
    of some combination of blue cheese,
    m ayo n n ai se, an d b u t t e r m i l k , s o u r
    cream or yogurt, milk, vinegar, onion
    powder, and garlic powder.
    EXAMPLE
    3. Tomatillo (Café Rio)
    Dressing – small tomatoes
    and mayonnaise
    EXAMPLE
    4. Thousand Island - mayonnaise,
    tomato sauce, chopped gherkins,
    onions and spices
    What dressings should
    be used for which salad ?

    Note:
    (The dressing should
    complement the other
    flavors in the salad.)
    Situation:
    Your siblings and you are planning a
    surprise for your mother's birthday next
    week. You'll also be cooking for her as part
    of the plan. However, you're having
    difficulties deciding what meals you'll
    prepare and cook for her since eating meat
    meals is not recommended due to her age.

    What dish would you prepare if you were the


    one to make the decision? Why?
    Summary:
    Luscious looking salads are
    fun to create and a delight to
    eat. Watch your meals take
    on a new sparkle when you
    serve salads. They are always
    so colorful and gay looking.
    You can use raw foods, simple
    foods and even leftovers to
    make them.
    THE END

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