MAKING AND PREPARING A SALAD

A salad is a dish consisting of mixed ingredients, frequently

vegetables. They are typically served chilled or at room
temperature, though some can be served warm. Condiments
and salad dressings, which exist in a variety of flavors, are often
used to enhance a salad.
Salads may be served at any point during a meal:
 Appetizer salads – light, smaller-portion salads served as
the first course of the meal

 Side salads – to accompany the main course as a side

dish; examples include potato salad and coleslaw

 Main course salads – usually containing a portion of one

or more high-protein foods, such as eggs, legumes,
or cheese
 Dessert salads – sweet salads containing fruit, gelatin,
sweeteners or whipped cream

The word "salad" comes to English from the French salade of

the same meaning, itself an abbreviated form of the earlier
Latin herba salata (salted herb), from the Latin salata (salted),
from sal (salt). In English, the word first appears as "salad" or
"sallet" in the 14th century. Salt is associated with salad because
vegetables were seasoned with brine (a solution of salt in water)
or salty oil-and-vinegar dressings during Roman times.

Health Benefits of Eating Salads

Salads are a great source of natural fiber that help in
keeping blood sugar, cholesterol under control, improve gut
health and helps in losing weight.
Salads are a perfect way to get your daily dose of essential
vitamins and minerals and for building stronger bones.
Eating salads regularly improves your skin health and tone.
A good salad should be vibrant in color and offer a variety of
great texture.

Size Matters In Salad

The perfect way of making a salad lies in the way the
vegetables, fruits, cheese, nuts or meat chopped, sliced or
shredded.
Start With Leafy Vegetables
Lettuce makes a great choice for a salad base. Add fresh
spinach, or other dark leafy greens, to crunchy lettuce. Choose
fresh leaves and toss them into a salad bowl. Make sure to chop
the leaves into small pieces to make it easier to eat.

Add Colour, Variety

Carrots add colour to your salads, chop them into small pieces.
Red, yellow and green bell peppers give a crunchy taste. Slice
bell peppers into cubes, without seeds.
Onions add that extra kick, slice off the top and the bottom
portion of the onion and chop into fine pieces.
Cucumber gives that cool crunch to your salad, remove seeds to
make it look more appealing and chop into finer pieces.

Tomatoes provide a vibrant colour and juicy goodness to your

salad, chop large, firm tomatoes into smaller chunks. Half cherry
tomatoes and toss in the dish.

Add Proteins
Beans, nuts and seeds provide protein to your salad. Chickpeas
and flaxseeds, sunflower seeds are the best combination, while
walnuts, almonds add a tasty munch.
For the non-veg eaters adding little chunks of boiled chicken or
salmon makes is the great way to add protein without overdoing
it and also enjoying the meat.

Healthy Fats
Instead of going for salad dressing oil, choose healthy fats from
natural foods. Avocado is an excellent choice to give that
creamy texture to your salad. Scoop out flesh from avocado and
chop them into smaller pieces or make a fine paste of avocado
fruit and mix it well.

Salt or Sweet
If you like to have a touch of sweetness in your salad, add some
raisins or dates. On the other hand, if you are leaning towards
the salt side add some diced black or green olives.

What are the important things in preparing a salad?

All leaf salad vegetables should be carefully trimmed of all
discolored or damaged leaves and roots, then washed in cold
water, drained, and dried thoroughly. They should not be left to
soak in water. Watercress may be held standing in little cold
water.
According to the study*:
 Eating a salad, a day can directly link to having higher

nutrient levels.
 Adding salad dressing to a salad increases the

absorption of certain nutrients being consumed.

  The fat in dressings can help absorb key nutrients such
as lycopene (a plant nutrient with antioxidant
properties) and alpha/beta carotene (precursors of
vitamin A).
 High fruit and vegetable consumption has also been
associated with lower rates of pre-menopausal bone
loss in women.
 Consumption of one serving of salad or raw
vegetables per day is significantly associated with the
likelihood of meeting the recommended nutrient
intake.
Those who choose to eat salads can have considerably higher
levels of vitamins C, E, and folic acid. These three vitamins are
the key nutrients for creating/ promoting a healthier immune
system,

Not all salad comes from a vegetables or green leaf some are
comes from fruits and sweet.

SALAD, any of a wide variety of dishes that fall into the

following principal categories: green salads; vegetable salads;
salads of pasta, legumes, or grains; mixed salads incorporating
meat, poultry, or seafood; and fruit salads.

With some people adding fresh fruits like apples, grapes, and
mandarin oranges. Some even add corn kernels and tapioca
pearls while others add more canned fruits like peaches and
lychees. Basically, a Filipino fruit salad needs only three
ingredients that are the fruit cocktail, sweetened condensed milk,
and cream.

Green Bean Salad Recipe

Ingredients
1 cup chopped lettuce
½ cup mixed vegetables (bell pepper, onion, tomatoes)
¼ cup cooked chickpeas
1 tsp chopped almonds
1 tsp lemon juice
1 tsp avocado butter dressing
Salt and pepper to taste
Procedure
In a bowl add chopped lettuce, bell pepper, onion and tomatoes.
To this add cooked chick peas, almonds, give it a niece mix.
Season with salt and pepper.
Finally add avocado dressing blend well, and drizzle lemon
juice.
For your activity.
Create your own salad.
Enumerate your ingredients and your own
procedures.