Ashtyn Cooke

Salads and Dressings

Internet Sources:
1. http://www.caloriecount.com/tag/food/salad
2. http://www.encyclopedia.com/topic/Salads.aspx

Book Source:
1. Salads Cookbook by Jean Wickstrom Liles

Chapter Crunch

What is a salad?
A salad is a combination of raw and/or cooked ingredients, usually served with
a cold dressing.
Kinds:
Salads fit into five groups: protein, pasta, vegetable, fruit, or gelatin. Protein
salads are often served as main dishes. Pasta, vegetable and fruit salads are typically
served as accompaniments. Gelatin salads include fruits, vegetables, protein foods,
or all three.
Storing:
Salad greens are to be kept in the refrigerator. Shake off excess water to avoid
faster spoiling. For the best quality, use the greens within a few days.
Purchasing:
When purchasing greens, make sure they are green, fresh and crisp. When
buying prepackaged items, make sure to check the expiration date. Many fresh
vegetables are available all year because they are shipped from wherever they can
be grown. Locally grown veggies typically cost less but are not available all year.
Parts:

Salads have three to four parts. The base is the foundation of placement of
the main salad ingredients. The body is the main part of the salad. The dressing is a
sauce served on the side or directly on the salad. Some, but not all, salads include a
garnish. A garnish adds eye appeal.
Ingredients:
Salad greens include lettuce, spinach, arugula, escarole, chicory, watercress,
and radicchio. To get a variety of tastes, try adding a blend of greens, along with
vegetables or fruit. To get even more flavor and nutrients, add pasta, meat, fish, or
eggs.
Salad Dressings:
There are four basic types of dressing- oil based, mayonnaise, cooked
dressings, and dairy dressings. Oil-based (Italian or vinaigrette) are a mixture of oil,
vinegar, and seasonings. Typical vinaigrettes are mixed with 3 parts oil to 1 part
vinegar. These dressings also separate easily so they must be mixed each time
theyre used. Mayonnaise is made with oil, vinegar or lemon juice, seasonings, and
eggs. The eggs create an emulsion to keep the oil and acid from separating. The
cooked dressings are similar to mayonnaise but use white sauce instead of some
eggs and oil. Dairy dressings include ranch-type dressings. The ingredients in dairy
dressings are buttermilk, yogurt, sour cream, or cottage cheese. There are now
healthier options like low-fat or fat-free dressings.
Types:
An appetizer salad is served at the beginning of the meal and is usually
small, tasty salads. Accompaniment salad is a small salad served with the main meal.
Main dish salads that make up the main course of a meal. Dessert salads are usually
made with fruits.
Preparing:
Refrigerate the greens as soon as possible and clean them before use. Always
assume that the greens have not been washed, even if they came in a prepackaged
bag.

Assembling:
For an attractive touch, place a lot of greens in the bottom of the salad bowl
to create a base. Then proceed to top the salad with other ingredients to make up the
body. There are three different salad creations: tossed or mixed salads, arranged
salads, and molded salads. Tossed or mixed salads include a garden salad with a
simple blend of greens and vegetables and dressings. Arranged salads are usually
arranged on the base of greens. Molded salads are any salad mix that can hold a
shape. Many are made with gelatin.
Serving:
Dress up your salad so that it has a presentable effect. Serve the salad
without dressing so that the greens do not wilt.

Know Your Leaves

Iceberg
Fantastic crunch and a sweet flavor. Juicy and versatile. Good with hot or cold food.
Try it with burgers or fill the leaves with spicy chicken or veg for a healthy twist on
fajitas.

Little Gem
A firm hearted lettuce with a sweet flavor that can be used in so many ways. Ideal for
scooping dips, and can be served torn, sliced or served as wedges. Also fantastic
braised in chicken or vegetable stock, served warm.

Lollo Rosso
Vibrant frilly green red leaves and a subtle, mild flavor. Its leaves are soft and pliable
making them good as wraps. Delicious with fish and looks great on the plate paired
with white fish so the leaves really stand out.

Watercress
Bags of flavor with a citrusy, spicy onion taste. A good match for buttery spinach.
Great with fish and you can whip up a sauce for salmon fillets in moments by
blending watercress, crme fraiche and lemon juice.

Romaine/Cos
The signature lettuce for a Caesar salad. Great crunch and a refreshing, aromatic
flavor. To make a simple Caesar salad simply tear up some leaves and make a
dressing from mayonnaise, a dash of white wine vinegar and shavings of parmesan
then finish with some crunchy croutons.

Rocket
Adds punch and pepperiness. Can be served cold as a salad or warm stirred into
pasta and risottos. It complements cheese and tomatoes. Try topping a pizza with
rocket just before serving for added flavor.

Red Chard
A striking red stem with small, dark leaves. The leaves keep their shape and it can be
used like spinach and added to stir-fries and in warm salads. The dramatic color
makes it a great partner with the vivid orange of butternut squash or sweet potato.

Baby Leaf Spinach

Earthy and buttery, spinach complements a wide range of foods and you can enjoy it
raw or cooked. Particularly good with cream or tomato based dishes. Try stirring it
into a soup, curry or a tomato pasta sauce, or enjoy on spinach on its own sauted
with butter and garlic.

Radicchio
Firm, bright purple leaves with a white stem and veins. It has a bitter flavor that is
great with sweeter lettuces such as iceberg, romaine and round butterhead lettuce,
and goes well with soft, rich cheeses like baked camembert.

Endive
Like radicchio, endive is also a member of the chicory family and shares its crisp
texture and nutty, bitter flavor. It can be served raw or cooked and works well with
sweet dressings such as honey and mustard.

Round/Butterhead
The UKs oldest type of lettuce, the green butterhead has soft, bright green leaves
and as the name suggests; a mild, buttery taste with a floral like quality. Enjoy with
other delicate flavors such as white fish, chicken or vegetables.

Crisp/Curly

Bright green with large frilly leaves, this lettuce is perfect for tearing and has a sweet
flavor with a slightly acidic finish. Its frilly leaves are great for mopping up sauces and
dressings; its also a good one to have with a roast chicken for a lighter take on a
Sunday roast.

Salad and Dressing

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CAESAR
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ITALIAN
SPINACH

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CARROTS
CUCUMBERS
LETTUCE
TOMATOES

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Quiz
1. What is another name for romaine salad?
a. Endive
b. Cos Lettuce
c. Bibb Lettuce
d. Escarole
2. Which of the following is not one of the three basic categories of dressings
used today?
a. Oil and Vinegar
b. Mayonnaise based
c. Cooked
d. Winterized
3. When is the appetizer salad served?
a. As a first course
b. As the meal
c. After the main course
d. During the main course
4. Which is not one of the four parts that a plated salad may have?
a. Base
b. Body
c. Bound
d. Dressing
5. A uniform mixture of two unmixable liquids is called:
a. Winterized oil
b. Emulsion
c. Vinaigrette
d. Mche

Quiz Answers
1.
2.
3.
4.
5.

B
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A
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B

Birth to 1 Year
Cherry Tomato and Mozzarella Salad
Ingredients
4 cups (1 1/4 lb.) Sweet 100 or Sungold cherry tomatoes (or a mixture),
rinsed and stemmed
8 ounces small balls fresh mozzarella cheese (often labeled
bocconcini), drained
1/2 cup loosely packed fresh basil leaves, rinsed
About 2 tablespoons extra-virgin olive oil
Coarse sea salt
Preparation
Cut cherry tomatoes in half with a sharp knife. Cut bocconcini in half.
Tear basil leaves into small pieces. In a bowl, gently mix cherry tomatoes,
mozzarella, and basil. Drizzle with 2 tablespoons olive oil and sprinkle lightly
with salt; add more oil and salt to taste.

Toddlerhood
J

J
J

Strawberry Spinach Salad

Ingredients
10 oz. fresh spinach, washed and patted dry with paper towels
1 quart fresh strawberries, hulled and sliced
1/2 cup glazed pecans (such as Emerald brand)
1/2 cup mayonnaise (low-fat is okay)
1/4 cup sugar
2 Tbsp. apple cider vinegar
Kosher salt and freshly-ground black pepper, to taste
Preparation
Place spinach, strawberries and pecans in a large salad bowl.
Whisk together remaining ingredients. Pour over salad. Toss well.

Preschool
Italian Pasta Salad
Ingredients
16 oz. short pasta, such as macaroni
1 medium zucchini, diced
1 red pepper, diced
1 small onion, diced
1 6 oz. jar marinated artichokes, drained
1/2 cup sliced black olives

 1 16 oz. bottle garlic ranch dressing

1/2 cup grated Parmesan cheese
Preparation
Bring a large pot of water for the pasta to boil. Cook 6-8 minutes,
according to package directions. Drain. Toss pasta with zucchini, red pepper, onion,
artichokes and black olives. Add about 3/4 of the bottle of salad dressing. Toss. If the
salad is not well coated, add the rest of the bottle. Refrigerate, if planning to serve
later. When ready to serve, top with grated cheese.
ADD G LIST SAVE

School Age

Fruit Salad with Banana Pudding

Ingredients
1 (20 ounce) can pineapple chunks in juice
1 cup sour cream (regular or low fat)
1 (3.4 ounce) package instant vanilla pudding mix
2 1/2 cups sliced red seedless grapes
2 cups sliced fresh strawberries
1 cup fresh blueberries
1 (10 ounce) can mandarin oranges, drained well
Preparation
Drain the pineapple chunks, reserving the juice in a 1-cup measuring
cup. You will need 3/4 cup of the pineapple juice; discard (or drink!) any extra. If you
don't have enough pineapple juice, add enough water to the juice to make 3/4 cup.
Mix the pineapple juice, sour cream and instant vanilla pudding in a small bowl.
Cover and refrigerate for 1 hour. Meanwhile, also refrigerate the pineapple chunks.
Toss the grapes, strawberries, blueberries, mandarin oranges and pineapple chunks
together. Place the fruit salad in a tall glass, crystal serving bowl or glass serving
dishes. Spoon the chilled pudding mixture over the fruit salad -- if you like your
topping a bit fluffier, you can beat it with an electric hand mixer for a minute before
spooning it over the fruit.

Puberty and Adolescence

Chinese Chicken Salad
Ingredients
1 8-12 oz. bag romaine lettuce or field greens
2 cups shredded leftover rotisserie chicken (or any cooked chicken
breast)
1 15 oz. can mandarin oranges, well drained
1/4 cup sliced almonds
1/2 cup chow mien noodles
1/2 cup bottled Asian salad dressing or the recipe below
Chinese Chicken Salad Dressing
1/2 cup olive oil
1/4 cup rice vinegar
2 Tbsp. sugar
1 Tbsp. orange marmalade

1 tsp. soy sauce

1 tsp. freshly-ground black pepper
Preparation
Wash bagged lettuce and pat dry with paper towels. Chop finely into
bite-size pieces. Transfer to a large salad bowl. Add chicken, mandarin oranges,
almonds and chow mien noodles. Toss well. Pour bottled dressing over and toss. Or,
whisk together all ingredients for the dressing, and toss well

Pregnant and Lactating Females

Almond Chicken Salad with Asparagus
Ingredients
2 cups asparagus tips, diagonally cut
1/2 cup plain, non-fat yogurt
1 teaspoon curry powder
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon fresh ground pepper
2 cups cooked skinless, boneless chicken breast, chopped
1/2 cup red bell pepper, seeded and chopped
1/4 cup fresh cilantro, chopped
2 tablespoons sliced almonds, toasted
Spinach leaves
Preparation
Steam asparagus for 2 minutes or until crisp-tender. In a
medium bowl, whisk together the yogurt, curry, lemon juice and salt.
Add asparagus, chicken, bell pepper, cilantro and almonds and toss to
coat. Serve on fresh spinach leaves.

Early Adulthood

Egg Salad
Ingredients
8 eggs
1/2 cup mayonnaise
1 teaspoon prepared yellow mustard
1/4 cup chopped green onion
Salt and pepper to taste
1/4 teaspoon paprika
Preparation
Place egg in a saucepan and cover with cold water. Bring water to a
boil and immediately remove from heat. Cover and let eggs stand in hot water for 10
to 12 minutes. Remove from hot water, cool, peel and chop. Place the chopped eggs
in a bowl, and stir in the mayonnaise, mustard and green onion. Season with salt,
pepper and paprika. Stir and serve on your favorite bread or crackers.

Middle Adulthood
Cucumber Salad

Ingredients
4 cucumbers, thinly sliced
1 small white onion, thinly sliced
1 cup white vinegar
1/2 cup water
3/4 cup white sugar
1 tablespoon dried dill, or to taste
Preparation
Toss together the cucumbers and onion in a large bowl. Combine the
vinegar, water and sugar in a saucepan over medium-high heat. Bring to a
boil, and pour over the cucumber and onions. Stir in dill, cover, and refrigerate
until cold. This can also be eaten at room temperature, but be sure to allow
the cucumbers to marinate for at least 1 hour.

Late Adulthood

Quinoa Vegetable Salad

Ingredients
1 teaspoon canola oil
1 tablespoon minced garlic
1/4 cup diced (yellow or purple) onion
2 1/2 cups water
2 teaspoons salt, or to taste
1/4 teaspoon ground black pepper
2 cups quinoa
3/4 cup diced fresh tomato
3/4 cup diced carrots
1/2 cup diced yellow bell pepper
1/2 cup diced cucumber
1/2 cup frozen corn kernels, thawed
1/4 cup diced red onion
1 1/2 tablespoons chopped fresh cilantro
1 tablespoon chopped fresh mint
1 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons olive oil
3 tablespoons balsamic vinegar
Preparation
Heat the canola oil in a saucepan over medium heat. Cook and stir the
garlic and 1/4 cup onion in the hot oil until the onion has softened and turned
translucent, about 5 minutes. Pour in the water, 2 teaspoons salt, and 1/4 teaspoon
black pepper and bring to a boil; stir the quinoa into the mixture, reduce heat to
medium-low, and cover. Simmer until the quinoa is tender, about 20 minutes. Drain
any remaining water from the quinoa with a mesh strainer and transfer to a large
mixing bowl. Refrigerate until cold. Stir the tomato, carrots, bell pepper, cucumber,
corn, and 1/4 cup red onion into the chilled quinoa. Season with cilantro, mint, 1
teaspoon salt, and 1/4 teaspoon black pepper. Drizzle the olive oil and balsamic

vinegar over the salad; gently stir until evenly mixed.