VIVA SALAD GREENS: Knowing how to make a delicious and beautiful salad makes everyone think you are a great cook. Lettuce Salad Green Varieties: •
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Butterhead– loose heads, bright green leaves, buttery texture, mild flavor. Crisphead (such as iceberg) — Crisp texture and very mild flavor. Least nutritious of the salad greens. Looseleaf – doesn’t form heads – leaves are joined at stem. Red leaf and green leaf. Romaine— key ingredient in Caesar salads. Has a loaf‐like shape with darker outer leaves. Strong taste and crispy texture. Non‐Lettuce Salad Greens: •
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Spinach — two varieties: savoy (curly leaf) and flat (smooth leaf) Arugula — tender with a peppery, slightly bitter flavor. Delicious with fruity dressings. Radicchio — red broadleaf head; distinctive bittersweet flavor when raw. Can be grilled or roasted. Colorful garnish. Watercress – small heart‐shaped leaves. Peppery flavor. Mache– Lamb’s lettuce; spoon‐shaped; sweet hazelnut taste; use in salads or cooked like spinach. Others: Endive, bok choy, collard greens, mustard greens, Swiss chard, dandelion greens. Mesclun — word used to denote any mix of young greens Purchasing Salad Greens: •
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Salad greens can be purchased in heads, bunches, or prewashed in bags or boxes. Prewashed mixes are often packaged in modified atmosphere packaging (MAP) which increases the shelf life. Look for leaves that are not wilted and free from blemishes. For lettuce, choose heads that are compact and firm. Prebagged, prewashed greens will cost four to five times more than buying greens in heads or bunches. Cleaning and Storing Salad Greens: •
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Wash or rinse the greens; drain in a colander or spin in a salad spinner. Wrap in a cloth or paper towel, then refrigerate in a plastic bag in crisper drawer. Protect from freezing. Store greens away from apples, pears, and bananas since these fruits release ethylene, a ripening agent that will speed ripening and decay. Eat within about 10 days of purchase. Preparing Salad Greens: •
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Greens bruise easily, so handle carefully. For spinach or leafy greens, sort through and discard wilted or discolored leaves. For head lettuce, slice bottom off and pull leaves apart. Cut or tear into bite‐sized pieces right before serving to minimize browning. Salad Dressing Basics: •
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Dress immediately before serving to avoid wilting. Make sure greens are dry so dressing will adhere well to leaves. To get the most flavor for the fewest calories (and less cost): Dress entire salad in a big bowl. Toss thoroughly with salad “hands” or large spoons. Making a Simple Vinaigrette from Scratch: •
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Use flavorful oils: extra virgin olive oil, walnut oil, or hazelnut oil. Use flavorful vinegar: balsamic, pomegranate or raspberry red wine vinegar. Seasoned rice wine vinegar is mild and slight sweet. You can also try lemon juice or orange juice in place of vinegar. Add seasonings as desired such as herbs or mustard. Add salt and freshly ground black pepper to taste Typical oil to vinegar ratio: o 3 parts oil to 1 part vinegar (or other acid) o If you choose a strong‐flavored oil and a mild acid – 2:1 can work. o Some recipes, such as the one below, include a sweet ingredient. These dressings work well on tangy or slightly bitter greens. Getting oil/water to mix is called emulsification. If you put oil and vinegar in a blender, it will turn creamy and stay mixed. You can also shake in a jar or use a whisk or immersion blender Whichever method you use, if it separates you can just give it a good shake. Poppyseed Vinaigrette: This dressing is delicious on spinach or other strong‐flavored greens. It’s so flavorful that a little dressing goes a long way. Try adding seasonal fruits such as strawberries or peaches, nuts, and a sprinkle of feta cheese. Ingredients: 1/3 C canola or olive oil 1/3 C honey or maple syrup 1/3 C vinegar (try various types: balsamic, raspberry, or rice vinegars are good) 1 T poppyseeds ½ t black pepper 1 T Dijon mustard (whole grain adds nice texture) Directions: Combine all ingredients in a small bowl or jar. Whisk or shake to mix. Turning Salads into a Main Meal (see table below) •
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Choose salad green(s) Choose vegetables/fruits to add Add a protein source: cheese or another protein‐rich option Add some crunch Salad Greens Vegetables Fruits
Cheeses
Romaine Red Leaf Green Leaf Spinach Spring Mix Iceberg Mache Cabbage Arugula Dandelion greens Baby beet greens Mesclun Broccoli Carrots Beets Olives Corn Celery Avocado Tomatoes Cucumber Onion Sprouts Peas Bell Pepper Cauliflower Radishes Pineapple
Apples Pears Mangoes Strawberries Dried cranberries Oranges Grapes Raisins Mozzarella
Feta Parmesan Blue Cheese Cheddar Cottage Cheese Other Protein Crunch
Options Croutons
Kidney beans Seeds Black beans Pinto beans Nuts Garbanzo beans Tortilla chips (crumbled) Almonds Pecans Pepperoncinis Small crackers Walnuts Cashews Pine Nuts Chicken or Turkey Beef or Pork Tuna or Salmon Sunflower seeds Pumpkin seeds Hard‐boiled eggs Salad Combination Ideas to Help You Get Started: Spinach Salad Ingredients: Spinach Strawberries, sliced Mandarin oranges, drained Dried cranberries Almonds, sliced Red onions, sliced Feta cheese Directions: Combine all ingredients in the proportion that you like. Dress with Poppyseed Vinaigrette. Taco Salad Ingredients: Salad greens Black beans, rinsed and drained Corn, canned or frozen, drained Tomatoes, diced Radishes, sliced Green onions, sliced Avocado, sliced Tortilla chips, broken into bite‐sized pieces Directions: Combine all ingredients in the proportion that you like. Dress with a combination of sour cream and salsa or another dressing of your choice. Greek Salad Vinaigrette Suggestion: Ingredients: 1/2 C olive oil Spinach 1/4 C red wine vinegar Tomatoes, diced 1 t garlic powder Cucumbers, sliced 1 teaspoon dried oregano Red onion, sliced paper‐thin 1/4 C lemon juice Feta cheese Salt and pepper Sunflower seeds Kalamata olives, pitted Pepperoncinis Directions: Combine all salad ingredients in the proportion that you like. Whisk oil, vinegar, garlic powder, oregano and lemon juice in bowl to blend. Season to taste with salt and pepper. Add a little vinaigrette to salad and toss to coat. Tuna Salad Ingredients: Salad greens Tuna, packed in water, drained Garbanzo beans, drained Pickled beets, drained Bell peppers, sliced (any color combination: red, yellow, green, orange) Pea pods Croutons Directions: Combine all ingredients in the proportion that you like. Dress with a vinaigrette. Developed by Utah State University Dietetics Program Faculty:
Produced by: Janet Anderson, MS RD [email protected] Dennis Hinkamp, Extension Communications
Utah State University [email protected] Tamara Vitale, MS RD [email protected] More Viva Vegetables recipes and related videos can be accessed at: http://usuextensionfoodpreparation.blogspot.com/