MSU Extension Publication Archive Archive copy of publication, do not use for current recommendations. Up-to-date information about many topics can be obtained from your local Extension office. Versatile Salads Michigan State University Extension Service Anita Dean, Foods and Nutrition Issued February 1972 16 pages The PDF file was provided courtesy of the Michigan State University Library Scroll down to view the publication. Extension Bulletin 368 L DB By ANITA DEAN Extension Specialist in Foods and Nulrztion Michigan State University • Cooperative Extension Service • East Lansing p Ingredients are key to food I Sa,Ia,ds pIa;y !. Salads made from a variety of Check the ingredients to find ~a,:.1y roIes daily food needs. rO ark green and deep yello\\ cha nges to vi tamin A. :'vlany da C , calcium, iron, and riboflavin a Salads fit any course or menu. There are rec­ Table 1 compares important ipes suited to every budget and every taste­ from old-fashioned potato salad to luxurious remainder of vitamin A neede crabmeat or lobster. Regardless of their place in cream, butter or margarine, egg the meal, salads should contribute coolness use of li ver. and crispness, color, flavor, and interest to the menu. TABLE 1.-VE<: FIRST COURSE SALADS are designed to whet the appetite. A salad of light greens tossed with French dressing or an assortment of highly fl avored BEET GREENS appetizers is a good choice. H ors d'oeuvre, antipasto, and smorgasbord BROCCOLI are European terms for the assortment of relishes, smoked fi sh and meat, CARROTS, DIC and other highly flavored foods offered as the first course of continental CHARD, lEAV meals. COllARDS CRESS, GARDI DANDELION ( SALADS SERVED WITH THE MAIN COURSE are light and simple and the KALE portions are fairly small. Citr.us fruits, greens, and vegetable combinations MUSTARD GRI are popular. Certain molded salads are appropriate and can be prepared PEPPERS, SWE ahead of time. PUMPKIN SPINACH MAIN COURSE SALADS take the leading role in the menu. They include SQUASH, WI~ meat, fish, eggs, and cheese as well as vegetable and fruit combinations. SWEET POTAT' Portions are larger and dressings heavier. When used in place of the hot TOMATOES, C main dish, they should provide comparable food value. TOMATOES, R TURNIP GREE DESSERT SALADS include fruit gelatins, frozen salads, rich fruit salads and APRICOTS, R) assorted fruit platters. CANTAlOUP The measures given in the tei It's fun to be creative unless otherwise indicated. Seve Preparing an attractive tasty salad can be as creative and satisfying as A than is needed for a day and arranging "a beautiful floral center piece. Try for pleasing color combinations, a A serving of yellow and green v balanced arrangement, and interesting contrast in texture and shape. Blend . Vitamin A is necessary fo .- I flavors skillfully to take advantage of appealing combinations and contrasts. for general health of adults. T Salads are a casual dish and should be easy to prepare. Keep them simple the inner linings of the bod y, a and try to avoid a "too arranged" appearance. to limited amounts of light. To show the salad off, select a harmonizing plate or bowl-perhaps a clear Salads often include citrus glass plate for a fruit salad, a wooden howl for tossed greens or a bright pottery vitamin C. A single food, suc to contrast with a frosty white frozen salad. And remember to chill serving provide the vitamin C you need dishes so that your salad reaches the table cold and crisp. Table 2 compares important 2 Ingredients are key to food value ( Salads made from a variety of good foods contribute many essential nutrients-:' Check the ingredients to find just what your salad contributes toward your' daily food needs. fDark green and deep yellow vegetables contain carotene, which the body cfia-nges to vitamin A. Many dark gr~en , leafy vegetables are sources of vitamin C, calcium, iron, and riboflavin as well. l Table 1 compares important vegetable and fruit sources of vitamin A. The remainder of vitamin A needed comes chiefly from whole milk, cheese, ice cream, butter or margarine, eggs, other fruits and vegetables, and the occasional use of liver. TABLE l.-VEGETABLES AND FRUITS AS SOURCES OF VITAMIN A VALUE International Units BEET GREENS .. 1f2 cup . 5,400 BROCCOLI . 1f2 cup . 2,500 CARROTS, DICED · .. 1f2 cup . 9,050 CHARD, LEAVES . 1f2 cup . 8,500 COllARDS , . · . 1f2 cup 7,250 CRESS, GARDEN · . 1f2 cup . 2,950 DANDeliON GREENS . .... · .. 1f2 cup . .. 13,650 KALE · ... 1f2 cup 4,600 MUSTARD GREENS 1/2 cup . 5,000 PEPPERS, SWEET, RED, RAW · .. 1f2 medium . 1,800 PUMPKIN . 1f2 cup . 3,850 SPINACH .. 1f2 cup . 9,100 SQUASH, WINTER, YelLOW . ... .. .. · . 1f2 cup . 6,000 SWEET POTATOES, YelLOW . ... 1f2 cup . 5,200 TOMATOES, COOKED OR JUICE .. 1f2 cup . 1,250 TOMATOES, RAW 1 medium . 1,650 TURNIP GREENS .. 1f2 cup . 7,700 APRICOTS, RAW OR COOKED ., , 5 halves 2,300 CANTALOUP . ... .. ....... .. , . .... 1f2 medium . 6,200 The measures given in the table are for raw fruits and for cooked vegetables unless otherwise indicated. Several of the foods listed supply much more vitamin A than is needed for a day and the body can store large amounts of this nutrient. A serving of yellow and green vegetables at least every other day is recommended. ,' Vitamin A is necessary fo:- normal growth and development in children and for general health of adults. This vitamin is needed for healthy skin, including the inner linings of the body, and also influences the ability of the eye to adjust to limited amounts of light. Salads often include citrus fruits and other fruits and vegetables high in vitamin C. A single food , such as an orange, or a combination of foods can provide the vitamin C you need dailY: Table 2 compares important fruit and vegetable sources of vitamin C. 3 TABLE 2.-FRUITS AND VEGETABLES AS SOURCES OF VITAMIN C Milligrams GRAPEFRUIT · . 1f2 medium 76 GRAPEFRUIT JUICE ... 1/2 cup 43 ORANGE . ..... 1 medium 77 ORANGE JUICE . 1/2 cup 48 TANGERINE medium 2S TANGERINE JUICE . .. .. 1/2 cup 32 CANTALOUP .... 1f2 medium S9 HONEYDEW MELON 1 wedge, 2 by 7 inches 34 PINEAPPLE, FRESH, DICED .. 1/2 cup 16 STRAWBERRIES ... 1/2 cup 44 Blend crisped ch illed green BROCCOLI ... 1/2 cup S6 basic green. Use other greens BRUSSELS SPROUTS . · 1/2 cup 30 green. The darker greens of Wi CABBAGE, RAW, SHREDDED ... 1/2 cup 2S offer a pleasing contrast. Gre< and add variety and texture 1 GREENS: lettuce and one or more of 1 COLLARDS, MUSTARD GREENS, TURNIP GREENS ............ 1/2 cup 32 your family's taste. GARDEN CRESS, KALE · . 1/2 cup 26 SPINACH .... 1/2 cup 22 PEPPERS, GREEN, RAW OR COOKED small 43 Care of salad greens PEPPERS, SWEET, RED , RAW ... 1/2 medium 78 Select only the freshest gre( POTATO, COOKED IN JACKET 1 medium 20 wash in cold water. Don't soak. SWEET POTATO, BOILED OR BAKED 1 medium 26 TOMATOES, COOKED OR JUICE . 1/2 cup 19 A. For lettuce TOMATO, RAW ..... .. ... medium 3S running wal B. Lift greens j settle to bot The amount' shown in Table 2 for c"itrus fruits are for fresh, canned, or Drain thoroughly. frozen items. The quantities given for other fruits are for raw fruits. The vegetables are cooked unless otherwise indicated. \\Then used raw the vegetables Crisp in the refrigerator in h listed as cooked also provide valuable amounts of vitamiIl C and the amounts su~lied are usually higher than those shown for the cooked food. BASIC GREENS: LVitamin C is a vital part of the material that helps to hold the body cells 01 together. As such, it is necessary for normal growth and maintenance of teeth, Boston lettuce Iceberg lettuce bone, tissues, and blood vessels. \\ When you serve salads as a main course, be sure they contain ample protein. Ii t Main dish salads are built around meat, poultry, fish, eggs, cheese or beans­ SALAD GREENS: all good sources of protein. When the main dish falls short of protein, we often 01. Beet greens Ie; depend upon the salad to make up the difference. Bibb lettuce Celery an Chives or Chicory or Curly endive es Chinese or celery cabbage Collards ar Dill French endive it Escarole OJ. 4 "Cic>ssecI gree:.1 sa·Ja,cI No need for a. re(ipe when creating a salad of tossed greens. Try experimenting a bit. You'll take a gourmet's pr~de in knowing the whole lettuce clan. Blend crisped chilled greens in an attractive bowl. Head lettuce is a good basic green. Use other greens to provide handsome contrasts in light and dark green. The darker greens of water cress, chard, spinach, mustard and Bibb lettuce offer a pleasing contrast. Greens like romaine and escarole have unique flavors and add variety and textu re to a tossed salad. Try using equal parts of head lettuce and one or more of the other varieties. Vary the proportions to sui t your family's taste. Care of salad greens Select only the freshest greens. Discard bruised or wilted portions. Carefully wash in cold water. Don't soak. A. For lettuce cups, cut out core or head and force running water through leaves. B. Lift greens from water allowing sand and grit to settle to bottom. Drain thoroughly. Crisp in the refrigerator in hydrator or plastic bag. BASIC GREENS: Dress greens at last possible moment Boston lettuce Salad greens should be cold, crisp and dry. Iceberg lettuce When using bottled or homemade dressing, add a little at a time until leaves are lightly coated.