SALADS Make the Difference By
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yj SALADS Make the Difference By AGNES M. KOLSHORN, Extension Nutrition Specialist Oregon State College DATE. Salads make meals attractive, appetizing, and the raw food some canned or frozen fruit or well-balanced. canned or cooked frozenOF vegetables. Raw vegetables or fruits are favorites for mak- Occasionally salads may be made of all cooked ing salads; they give color, crisp texture, and zest or canned foods. Such salads usually lack the crisp to the meal. They furnish minerals and vitamins pleasing texture and do not balance the meal as that you need in your meals. well as those with some raw vegetables or fruits. You can have fresh vegetables many months if ForOUT variety, your family probably enjoys a you plan your garden planting and store vegetables relish plate. Include slices or wedges of some raw properly. fruits or vegetables, without salad dressing. You can make salads, too, by combining with ISVary your salad; vary your salad dressings. Salad Dressing One of the easiest ways to get variety in salads French dressing is often used to season cooked is to use different dressings or to modify yourinformation: salad vegetables, meat, or fish before they are put favorite dressing. into the salad. This is often called "marinating" What kind of dressings does your family like? the salad ingredients. The type of dressing to use with a certain salad The basic recipe below can be changed to be is largely custom. Do not follow custom too closely. more or less tart and more or less highly-seasoned. Get variety by using different dressings. Choose dressings that will give the appearance and flavor French Dressing Recipe you like. •J c vinegar or lemon 1 t salt Modify the basic recipes incurrent this leaflet by adding juice i t paprika your favoritePUBLICATION seasonings, such as celery salt, garlic § c salad oil 1 t dry mustard salt, onion salt, Tabasco sauce, or Worcestershire 1 T sugar Dash of cayenne sauce. Use small amounts of your fresh garden Combine all ingredients in a bottle or glass jar. herbs or dried herbs to give pleasing variation in Cover and shake. flavor. Save pickle vinegar for use in salad dressings. most Variations of French Dressing THIS Catsup or Chili Sauce French Dressing: Add French Dressing i cup catsup or chili sauce to French Dress- ThisFor well-liked dressing is easily made. It's ing Recipe. suitable for many salads. It's easy to modify for Vinaigrette Dressing: To 1 cup of French variety. http://extension.oregonstate.edu/catalogDressing, add these ingredients finely Federal Cooperative Extension Service Oregon State College Corvallis Extension Circular 613 July 1956 chopped: 2 tablespoons dill or sour pickles, 2. Add the other ingredients and mix. 1 tablespoon onion, 1 tablespoon green olives, 3. Stir again just before adding to salad. and 1 tablespoon pimento. Chiffonade Dressing: To 1 cup French Dress- Low Calorie Salad Dressing ing, add these ingredients finely chopped: 2 tablespoons parsley, 2 teaspoons onion, 1 Tomato Juice Dressing Recipe hard-cooked egg. If desired, add also 2 table- 1 c tomato juice 2 T onion, finely spoons green pepper. £ c lemon juice or chopped vinegar Salt and pepper Celery Seed Fruit Dressing £ c sugar 3 T vinegar or lemon 1. Combine ingredients in a jar with a tightly 1 t dry mustard juice fitted cover. Shake well before using. 1 t salt 1 c salad oil 2. For variety, add other low calorie ingredients i t finely chopped £ t celery seed (or such as chopped parsley, chives, green pepper, onion more) horseradish, mustard, celeryDATE. salt. 1. Mix sugar, mustard, salt, chopped onion. 2. Add the oil slowly, alternately with the vinegar Cooked Salad Dressing or lemon juice. 3. Add celery seed. Cooked Salad DressingOF Recipe 3 T flour 1 egg or 2 egg yolks Tomato French Dressing 3 T sugar or more $ c vinegar or lemon 1 can tomato soup 1 t salt 2 t dry mustard juice 1 c salad oil 1 T Worcestershire 1 t salt 1 T butter i c vinegar* Sauce 1OUT c milk or water 2 T sugar £ small onion, finely 1. Mix flour, sugar, mustard, and salt in saucepan. 1 t dry mustard chopped 2. Slowly add milk or water. Mix until smooth. 1 t paprika IS3. Cook over low heat, stirring constantly until Mix all ingredients and beat with a rotary thickened. beater until well blended, or put in a bottle and 4. Beat egg slightly in a bowl. Carefully stir in a shake. little of the cooked mixture. Add to the re- * If garlic flavor is desired, let i sliced clove of garlic maining hot mixture, stirring constantly. stand in vinegar for about i hour and remove garlic be- 5. Cook over low heat, stirring, for about three fore mixing dressing, or add a few dashes of garlic salt. minutes. 6. Remove from heat. Stir in butter and vinegar French Dressing (mayonnaise base) information: or lemon juice. Chill. If desired, thin with 1 pint mayonnaise i T paprika cream or milk. i c catsup 1 t sugar i c garlic vinegar* £ t Worcestershire Variations of Cooked Dressing Juice of 1 lemon Sauce 1 t dry mustard Cucumber Dressing: To 1 cup cooked dressing, add $ cup fresh cucumber cut in small dice. 1. Mix the spice with $ of the vinegar and add the catsup. current Tartar Dressing: To 1 cup cooked dressing, add 2. Beat slowlyPUBLICATION into the mayonnaise. the following finely chopped: 3 tablespoons 3. Gradually beat in the lemon juice and the re- cucumber pickle, 2 tablespoons onion, and mainder of the vinegar. 1 tablespoon parsley. * To make garlic vinegar, see note above. Thousand Island Dressing: Ingredients may be varied. Select a combination from the follow- mostQuick Salad Dressing ing suggestions: To 1 cup dressing, add some THIS of these finely chopped: % cup cucumber Quick Salad Dressing Recipe pickle or pickle relish or chopped olives, 1 i c lemon juice or It salt teaspoon onion, 1 hard-cooked egg, 2 table- For■J c vinegar and 1 t celery seed spoons chili sauce, 1 tablespoon parsley, 1 ■J c water 1 t finely chopped tablespoon chives. 1 T sugarhttp://extension.oregonstate.edu/catalog onion Celery Dressing: To 1 cup cooked dressing, add 1. In a one-cup glass liquid measuring cup, meas- i cup finely chopped celery or celery leaves. ure £ cup lemon juice, or use -J cup vinegar and Two tablespoons chopped green pepper may i cup water. also be added. Fruit Juice Dressing 4. When very thick, add 1 tablespoon more lemon 1 t grated orange or i c sugar juice, then remaining oil gradually. lemon rind i t salt 5. Add more seasonings or lemon, if desired, to 1 c fruit juice made 3 T flour suit taste. from: 1 egg or 2 yolks 1 lemon (slightly beaten) Variations of Mayonnaise Dressing 1 orange 2 T butter The same variations may be used as given under pineapple juice, or cooked dressings, page 2. juice from fresh or canned fruit (about $ cup) Thrifty Dressing 1. Measure lemon and orange juice, and add Oil and egg are the most expensive ingredients enough fruit juice to make 1 cup juice. in mayonnaise. You can make a tasty, less expen- 2. Mix sugar, salt, and flour. Add to fruit juice. sive dressing by using a cooked flour and water 3. Cook until thickened. Add a small amount to paste with the usual mayonnaiseDATE. ingredients as the slightly beaten egg or yolks. Stir this into shown in the following recipe. the remaining hot mixture. 4. Return to heat and cook slowly with stirring Tasty, Thrifty Modified Mayonnaise to cook egg in the mixture. Dressing RecipeOF 5. Remove from heat and add butter. i c flour 6. When the dressing is cold, whipped cream may 1 c water 1 T sugar be folded into it. % c vinegar or lemon 2 t dry mustard juice li t salt Mayonnaise Dressing 1 egg i OUTt paprika 1 c or more salad oil Mayonnaise Dressing Recipe £ t pepper i t sugar 2 T lemon juice or IS1. Mix dry ingredients. Add 2 tablespoons oil and i t salt vinegar mix well. £ t mustard 1 c salad oil 2. Add water. Stir and cook over low flame until 1 egg yolk thickened. Cool slightly. 1. Mix dry ingredients with egg and 1 tablespoon 3. Stir in the vinegar. lemon juice (or vinegar). 4. Put the egg into a mixing bowl. Beat the 2. Beat just enough to combine ingredients. cooked mixture into the egg. 3. Add 5 teaspoons oil, one at a time, beating vig-information: 5. Beat in the oil, adding ^ to £ cup at a time. orously after each addition. 6. Taste and add additional seasoning as desired. Salads Select the Type to Fit the Meal tercress, Chinese cabbage, kale, spinach, dandelion Serve the salad that will currentmake the meal appe- greens, chives, parsley, green onion tops, celery tizing and wellPUBLICATION balanced. In a dinner, use a light tops? salad of greens, or other crisp vegetables, or Have salad greens clean, dry, and crisp. Keep fruits. When a lunch or supper needs more pro- them fresh when they come from the garden or tein, use a salad that includes protein-rich foods grocery store. Don't let them wilt in the sunshine such as eggs, fish, meat, cheese, or dry beans. or a warm room. Wash them in cold water. Drain. Wrap loosely in wax paper or put in plastic bag mostKeep Salads Simple or covered dish. Store them in a refrigerator or THISIt's easier to get variety from day to day if cool place.