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University of KentuckyCollege of Agriculture,Food and EnvironmentCooperative Extension ServiceFCS3-627

Sensational SaladsHeather Norman-Burgdolf, Dietetics and Human Nutrition, and Jennifer Bridge, Family and Consumer Sciences

Table 1. Common salad greens.Butterhead lettuce Arugula ChardIceberg lettuce Cabbage Chicory or FriseeGreen leaf lettuce Nappa or Chinese cabbage EscaroleRed leaf lettuce Radicchio KaleRomaine lettuce Spinach Watercress

Have you noticed salads are enjoying a revival with

many exciting colors, shapes, textures and tastes? Salads have been a mainstay in meal plan-ning for years as they add color, texture, and freshness. Salads are also a great way to incorpo-rate a variety of vegetables and other healthy foods into meals. While a basic garden salad is still a good choice, creative

dishes have been introduced, moving salads into something more than a side dish.

Through improved technol-ogy and transportation, today’s consumers have greater access to a variety of foods year round. With such diverse selections, consumers have been able to increase the creativity in their culinary offerings. More re-cently, salads have taken main-

stage as the addition of proteins, like nuts or meat, and dairy products, such as cheese, have increased their popularity.

One of the most popular types of salads is a garden sal-ad. These salads usually start with greens from the lettuce or cabbage family (see Table 1). A variety of other ingredients such as vegetables, fruit or nuts are sometimes added, then tossed with a dressing to en-hance flavor.

Nutritional Value of Greens

Greens are packed with vitamins, minerals, and other healthy nutrients. Some of the most common nutrients found in greens include vitamins A, C, and K, calcium, fiber, and folate. The health benefits of greens are not limited to these nutrients. They are an excel-lent choice for reducing caloric intake, as many provide less than 30 calories per serving. Two cups of raw leafy greens or shredded, chopped lettuce is considered one serving of vegetables. In addition, dark greens are an excellent source

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of antioxidants, which may reduce the risk of some diseases like cancer.

Keep in mind that some medications may interact with certain vitamins commonly found in greens. For example, high amounts of vitamin K in the diet may reduce the effec-tiveness of certain blood-thin-ning medications. Talk to your healthcare provider if you have concerns.

SelectingMoisture is key when se-

lecting fresh greens. Look for leaves that are bright and tender. Avoid greens that are limp, torn or dry as this indi-cates diminished quality, as well as, reduced nutritional value. If selecting a type of head or leaf lettuce, such as Iceberg, Bibb, or Butter, choose heavier products. This indicates more moisture and freshness. Avoid head or leaf lettuces with dark stems or leaf tips as this could indicate the head is not as fresh.

PreparingTender greens should be

handled with care to avoid damaging the leaves. For heads of lettuce and cabbage, remove the outermost layer of leaves and discard. Gently rinse and rub the leaves under cool, run-ning water. No soap or specific product is necessary to wash produce. Friction is impor-

tant to loosen any grit or dirt. Pat the leaves dry using paper towels or use a salad spinner to remove excess water. Dry leaves are important for salads as they allow salad dressing to adhere to the leaves.

StoringGreens have a relatively

short shelf life. To maximize optimum flavor and nutri-ent value, they should be used within three to five days of pur-chase depending on the type. Tender greens need to be used more quickly while sturdier greens such as kale may last up to a week. Once rinsed and dried, use immediately or store greens in a clean plastic bag or container in the crisper drawer of the refrigerator. It is often the coldest area and protected from the defrosting mode of the refrigerator. It is best to store greens away from fruits as they cause greens to spoil more quickly. Some slightly wilted greens may be revived by soaking in chilled water for up to an hour.

Ready-to-Eat Salad Mixes

Most grocery stores and su-permarkets carry ready-to-eat salad mixes which contain a variety of greens and/or cab-bages. These can be more ex-pensive, but are a great option for those who want to enjoy the

convenience and avoid waste. Over rinsing can actually dam-age the produce, reducing the quality and increasing the risk of cross-contamination from handling or coming in contact with other surfaces.

Salad DressingsSalad dressings are essen-

tially sauces for a salad. Salad dressing help blend the flavors in a salad. While greens are low in calories, most salad dress-ings are not. However, a small amount of fat can help your body use some nutrients found in the rest of the salad. Dress-ings should enhance the salad, so be mindful when selecting and using. A trick you can use to help your family use only the amount needed is to “dress” the salad before serving.

Salad dressings can be pur-chased premade and can be found refrigerated near the produce section or on shelves in the main section of the gro-cery. Make sure to check shelf-life. Keep in mind refrigerated dressings may have a signifi-cantly shorter shelf-life than traditional bottled dressings due to the preservatives used. Consumers can also mix their own dressing with a dry pack-aged herb/spice mix.

Many common salad dress-ings are a mixture of oil and vinegar called a vinaigrette. When selecting, look for

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healthy oils such as canola or olive oil. Other common salad dressings are mayonnaise-based. It is important to check the nutrition facts label for serving size, calories, and ingredients.

One option to control calo-ries and reduce preservatives is to mix your own dressing. Most dressings are simple to make and allow greater creativ-ity with taste and variation. Some dressings can be made in advance to allow flavors to blend while others need to be used immediately. If refrigerat-ing oil-based dressings, remove about 30 minutes prior to use to allow oil to liquefy. Mix well to blend ingredients before use.

Most dressings need to be added to salads just prior to eat-ing as they tend to interact with the ingredients. Greens tend to wilt and become less crunchy the longer the dressing has

been applied. This is especially true of vinegar-based dressings. The more delicate the texture of the green, the lighter the salad dressing should be. For example, oil-based dressings are commonly found on spinach or Bibb lettuce salads, which are more delicate greens. Many mayonnaise-based salad dress-ings are common on sturdier salad greens like iceberg and romaine lettuces. When storing salad as a leftover, it is best to keep the salad dressing separate and toss right before serving.

Adding Variety to the Salad

Once the greens have been selected, the dressing and the other additions are easier to select. These ingredients are important as they add vital nu-trients to the salad.

Add color and contrast. Veg-etables such as peppers, carrots,

red onions and tomatoes add great color. Use difference sizes, shapes and cuts to add interest.

Add natural sweetness. Fruit such as apples, blueber-ries, blackberries, strawberries grapes, and canned, drained mandarin oranges add a natu-ral sweetness and eye-catching color. Dried fruits, raisins, dried cranberries, or snipped dried pears are also popular and can add a chewier texture along with natural sweetness to salads.

Add texture and crunch. Croutons are still a popular way to add different flavors and crunch to salads but can carry unnecessary fats and little nutritional benefit. Items such as toasted nuts, pumpkin seeds, crispy noodles and tortilla strips can be great alternatives to add extra crunch and texture.

Add protein. Prepared or processed chicken, beef, tuna and salmon, as well as, hard-cooked eggs are great ways turn a salad into a main meal. Other protein options include plant proteins such as rinsed black beans, garbanzo beans, or tofu. Adding plant proteins to your diet can reduce calories and in-crease fiber consumption. Ad-ditions of protein-based foods make a meal more balanced and may increase the feeling of be-ing full after a meal.

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability. Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Nancy M. Cox, Director of Cooperative Extension Programs, University of Kentucky College of Agricul-ture, Food and Environment, Lexington, and Kentucky State University, Frankfort. Copyright © 2019 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Publications are also available on the World Wide Web at www.ca.uky.edu.3-2019

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Popular Salad Additions

AvocadosAvocados, sometimes called

alligator pears, are great addi-tions to salads. A serving size, which is one-third of a medium avocado, contains 80 calories and is virtually the only fruit which contains healthy mono-unsaturated fat. In addition, av-ocados contribute 20 vitamins and minerals to the diet. When shopping for avocado, consum-ers should look for produce that is firm but gently yields to pressure. For optimum flavor, ripen avocado in a paper bag at room temperature for two to three days. By containing gasses emitted from the fruit, it ripens quicker and more evenly. Once ripened, avocado can be stored in the refrigerator two or three days.

Nuts and SeedsA way to add protein, healthy

fats, and fiber to a salad is through the addition of nuts and seeds. There are a wide variety of nuts and seeds avail-able that can enhance a salad with crunch and texture, such as almonds, walnuts, pecans, pine nuts, and sunflower seeds.

Many of these are a good source of monounsaturated fats and are great to have on hand for a go-to salad topping. Fats can go rancid if not stored properly and walnuts are the riskiest. Be sure to use nuts by the package expiration date. If you find a sale on shelled nuts, they can be stored in an airtight bag in the freezer for up to a year.

Whole GrainsTo increase the varieties

of texture and nutrition, add different whole grains. For example, quinoa (pronounced keen-wah), couscous, brown rice and barley are great added to green salads or slaws (salad with the primary component being raw, shredded cabbage). An addition of a grain will make a salad feel more whole-some and keep you feeling full for longer. It provides additional fiber, vitamins, and minerals.

Salads are a sensational way to add needed fruits and veg-etables into your diet as they provide key nutrients. Adding protein, dairy products and a whole grain takes the salad from a side dish to a filling en-trée. Salads are also a great way

to add interest and variety to meal planning and are a good choice for building a healthy lifestyle.

ReferencesBunning, M., and Kendall, P.

(2012). Health Benefits and Safe Handling of Salad Greens. Colorado: Colorado State University.

Fruits & Veggies More Matters. (2019). Fruits & Vegetable Nutrition. Retrieved 25 February 2019, from https://www.fruitsandveggiesmo-rematters.org/fruit-veggie-nutrition.

Fruits & Veggies More Matters. (2019). Nut Nutrition Data-base. Retrieved 25 February 2019, from https://www.fruitsandveggiesmoremat-ters.org/nut-nutrition-data-base.

Hoover, A., and Matthews, R. (2012). Safe handling of let-tuce and leafy green salads. South Carolina: Clemson University.

Labensky, S.R., Hause, A.M., and Martel, P. (2011). On cooking: A textbook of culi-nary fundamentals. Prentice Hall. 

U.S. Food and Drug Admin-istration. (2018). 7 Tips for Cleaning Fruits, Vegetables. https://www.fda.gov/forcon-sumers/consumerupdates/ucm256215.htm.

Butterhead LettuceA head lettuce with Boston and Bibb lettuce being the most common. The distinct characteristics include a small, loosely packed head with soft buttery-textured leaves. Bibb lettuce was named after John Bibb from Frankfort who cultivated the variety. It is more expensive than Boston lettuce and is especially popular during Derby time. If you can’t find it in your local produce section, ask for it because it is sometimes shelved in small quantities because of its delicate leaves. You might also find it in a plastic container for added extra protection. Butterhead lettuces have a mild flavor and are softer in texture than other lettuces. This is the preferred lettuce for use in lettuce wraps.

Iceberg LettuceA compact head lettuce with solid, crisp leaf texture. Its name came about when growers from California packed the heads in ice to help preserve the produce when shipping. Look for a heavy, compact head when selecting. A light head could indicate loss of moisture. Iceberg lettuce has a very mild to neutral flavor and outsells all other salad greens combined in the United States.

Green Leaf LettuceIncludes broad, curly loose leaves such as oak leaf and lollo rosso lettuces. The leaf shape is quite variable with some resembling the leaves of an oak tree, hence the name. It has a mild, delicate flavor with a slightly crisp texture.

Red Leaf LettuceSimilar characteristics to green leaf lettuce but has larger, thicker leaves and is medium to dark red in color. It has a mild flavor and slightly crisp texture.

Romaine Lettuce \rō-mān\Oblong head lettuce with large, slightly stiff leaves. The center stem or rib gives it support and adds a crunchy texture. While the leaves are mild in flavor, the stem can sometimes be bitter, especially on a more mature head. This lettuce is commonly used for Caesar salads. Arugula /ə-’rü-ɡə-lə/ Sometimes referred to as rocket lettuce; grows in a low and compact rosette of leaves. It originated in the Mediterranean. When used in salads, it adds color and a kind of peppery flavor. Some people might even refer to it as bitter depending on their palette. Because of the flavor, it is often served in mixed green salads.

CabbageDifferent from lettuce because it grows on a stem and forms a compact head of waxy leaves. Depending on the variety, it can be green, red, or purple in color. Great in salads as it adds a crisp texture and might add a somewhat sharp taste depending on the variety and growing conditions. Red and purple cabbage also add beautiful color and contrast to a normally green dish and have a slightly stronger flavor than green cabbage.

Sensational SaladsCommon Salad Greens

Salad greens are incredibly diverse in taste and texture, providing a distinct base for different types of salads. Below you will find a list of these highly perishable foods that includes information about common types of salad greens and what distinguishes their taste and texture.

Nappa or Chinese cabbageMilder than green cabbage, it has distinct yellowish-green frilly leaves making it a beautiful variation to salads.

Radicchio \ra-’di-kē-ō\Commonly mistaken for red or purple cabbage, but one bite and you will recognize the difference. Also referred to as Italian chicory, it is a compact head with a white stem and red leaves. It has a spicy, bitter taste but is a great way to add a layer of varying taste to a green salad. It can be quite pricey during certain times of the year and is found commonly in cold salads.

Spinach \spi-nich\While there are different types of spinach, most grocery stores carry the flat, smooth leaf variety. If you see a leaf that is slightly crinkled or dark green and curly, it is a different variety. Baby spinach is best for salads as the leaf can become tougher as it matures. Most of the mature leaves are used for steaming or canning.

Chard \chärd\Also called Swiss chard, has shiny green, ribbed leaves with stems that can be white, yellow, orange, pink, or red depending on the variety. Young tender leaves are more palatable in salads. Chard might have a slightly bitter flavor.

Chicory \’chi-k(ə-)rē\ or Frisee \’frē-zā\Distinguished by narrow, curled leaves can be tinged with yellow and green if the producer shielded them from light during the growing process. Chicory adds a nice, crunchy texture because of the stem and can have a slightly bitter taste. This green pairs well with cheese and/or citrus.

Escarole \ˈe-skə-ˌrōl\Resembles lettuce but has wide pale green leaves and is part of the Chicory family. Slightly bitter in taste.

Kale One of the most popular greens on today’s market. It is a form of cabbage and has similar characteristics, such as the waxy smooth texture, but the center does not form a head. Kale can come in a variety of colors ranging from light green through dark green, violet, and violet brown. There are two types: curly or lacinato/dinosaur. Baby kale and some varieties are particularly tender. Kale is excellent in salads because it has a crunchy texture and bold taste.

Watercress Small, crisp member of the mustard family that’s slightly bitter with a hint of pepper. Delicious in salads; also good in sandwiches and soups.

Many of these salad greens are crops that grow well in Kentucky. Most salad greens are cool weather crops that grow best in the spring and fall. For more information about growing, fertilizing, and harvesting specific salad greens in Kentucky, read the Vegetable Production Guide for Commercial Growers (http://www2.ca.uky.edu/agcomm/pubs/ID/ID36/ID36.pdf) developed by the University of Kentucky Cooperative Extension Service.

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

ReferencesLabensky, S. R., Hause, A. M., & Martel, P. (2011). On cooking: A textbook of culinary fundamentals. Prentice Hall. Fruits & Veggies More Matters. (2019). Fruits & Vegetable Nutrition. Retrieved on February 25, 2019, from https://www.fruitsandveggiesmorematters.org/fruit-veggie-nutrition. Savoie, K., Yerxa, K., & Hedstrom, N. (2008). Fruit and vegetables for health: Greens. Maine: University of Maine. United States Department of Agriculture. Lettuce. Retrieved on August 24, 2018, from https://snaped.fns.usda.gov/seasonal-produce-guide/lettuce.

Basic Vinaigrette Servings: 5Serving Size: approximately 2 tablespoons

Ingredients: • 4 tablespoons vinegar (cider, balsamic, red wine, etc.) • 1/4 teaspoon salt • 1/4 teaspoon pepper • 1/4 teaspoon mustard (yellow, Dijon, brown, etc.)• 6 tablespoons vegetable oil (olive, canola, etc.)

Directions:Combine vinegar, salt, pepper, and mustard in a mixing bowl with a whisk. Gradually add oil while mixing. Store covered in the refrigerator and stir before serving.

Variations:Sweet Vinaigrette (Basic vinaigrette plus the following):

• 1/4 teaspoon sugar or honey Italian Vinaigrette (Basic vinaigrette plus the following):

• 1 teaspoon garlic powder• 1 teaspoon Italian seasoning • 1 pinch crushed red pepper flakes

Honey Mustard Vinaigrette (Basic vinaigrette plus the following):

• 1 teaspoon Dijon or spicy mustard • 2 teaspoons honey

Nutrition Information (basic vinaigrette): 148 calories, 16g fat, 2g saturated fat, 123mg sodium, 0g carbohydrates, 0g sugar

Recipe adapted from What’s Cooking? USDA Mixing Bowl.

Sensational SaladsVinaigrette Dressing

There are many different types of salad dressings including vinaigrettes and mayonnaise-based dressings like ranch. A vinaigrette is the most basic type of dressing and is made using oil, vinegar, and a combination of herbs and spices. Citrus juice can be added in the place of vinegar in a recipe. Try this recipe at home with your next salad.

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.