Tips to a Nutritious and Delicious Salad
Salads are a wonderful treats for everyday meals and for every occasion. Aside from their cool and refreshing qualities, salads also give color and appetite appeal even to the simplest meals.
Salad originated from the Latin word “sal” which means “salt”. Hence, from the “sal” came “salad”. It is a dish made of salad plants or greens or in combination with other foods plus dressing.
A better way to serve a variety of fruits, vegetables, and even meat is by making them into colorful salads. Salads can be classified according to menu uses:
- as an appetizer (light salad);
- a side dish (accessory to main dish);
- a main dish (heavy salad); and
- a dessert (adds a touch of a good dinner its final and satisfying note).
Salads can often be used as a nutrient supplement. For example, the protein content of the meat can be increased by serving a tomato stuffed with tuna. The nutritive value of salads depends on the ingredients used. Fruit and vegetable salads provide vitamins, minerals, and bulk (fiber) to the diet.
The most common vegetable salad is the potato salad that can be a good source of energy. Raw vegetable/green salads have become popular. Some vegetable salad combination are traditional lettuce, carrots, and sliced tomatoes which are good sources of vitamins C & A or beta-carotene. Salads made from protein foods such as meat, fish and other seafoods, and egg are high in protein
To get the full nutritive value and flavor from salads, here are some important tips you can follow:
- Select top quality fruits and vegetables for good eye and taste appeal.
- Give salad foods the best care to avoid damage and to keep them fresh.
- Always thoroughly drain greens you use in salads to avoid a watery salad.
- Prepare salad greens just before serving to retain most of the vitamins and minerals.
- Vary your salad greens. For a salad of lettuce, cucumber, and celery, add carrots for accent. Tomatoes can be used to do the trick.
- For tossed salad, tear green fairly large pieces to give the salad more body.
- Toss ingredients lightly.
- Use light dressing in your salad. French and mayonnaise dressings contain oil and therefore are high in calories.
- Use just enough salad dressing to moisten ingredients and prevent sogginess and wilting.
- Add dressing to raw vegetable salads at the last minute to prevent wilting of the greens.
- To prevent rancidity, salad dressing should be covered and kept in cool place.