Vitamins Vitamin A and Beta Carotene – Vitamin A isneeded for growth and development andimmunity, and healthy vision, hair, skin, nails,bones and teeth. Vitamin C – an antioxidant which helps toprotect against free radicals, fight infection,boost iron absorption, and maintain healthyskin, blood vessels, bones and gums. Vitamin B1 – works with other B vitamins torelease energy we get from food. It is alsoimportant for healthy nerve and musclefunction.
Vitamin B6 – helps to maintain a healthy nervoussystem and produce moo-regulating serotonin. Alsoneeded for the formation of haemoglobin in redblood cells and antibodies that help fight infection. Folate – type of B vitamin needed to form newcells. It reduces the risk of spina bifida duringpregnancy and works with vitamin B12 to help keepthe circulation healthy. Also important for healthyred blood cells and nerve function. Folate is theform of folic acid naturally found in foods. Vitamin E – an antioxidant and important for theprotection of cell membranes as well as maintaininghealthy skin, immunity, nerves, muscles and redblood cells.
Minerals Calcium – an essential nutrient needed to helpmuscles contract, blood to clot and nerves to carrymessages. It also helps build bones and teeth andkeep them strong. Iodine – its primary role to produce thyroidhormones, which regulate the metabolic rate andvital bodily functions such as body temperature,growth and development in children, blood cellmanufacture and nerve and muscle function. Iron – it main function is in haemoglobin, the partof ed blood cells that carries oxygen from the lungto all the cells of the body. Iron is also important
Manganese – assists a wide range of bodilyfunctions, including the development ofhealthy bones, the way the body processescarbohydrates, and protective antioxidantactivity in the body. Potassium – an essential mineral, whichhelps regulate our blood pressure and nervemuscle. Zinc – it helps keep the skin healthy, aidswound healing, regulates the sense of tasteand is important for immune system strength.
Garden Salads Also known as green salad or tossed salad, these aremostly for the vegan taste buds, but there areexceptions. The names comes from the fact that thesalad appears to be completely green, as majority ofingredients used for leafy veggies. The salad can bedivided into two parts;*Base - can be any leafy vegetables, such as lettuce orcabbage.*Dressing - can be any type. These salads are very low in carbohydrate contentand are known as perfect diet foods. They can beeither tossed or pre-arranged in specific shape.
Vegetable Salads The difference between vegetable salads andgarden salads is that the former utilizes allkinds of vegetables, not just the green ones.Vegetable salads don’t necessarily appeargreen. Common vegetables involve carrots,cucumbers, onions, tomatoes and radishes.Moreover, lot of external ingredients, such asmashed potatoes, pasta, olives, eggs, cheese,meat or even shrimps, can be added to thesalad.
Bound Salad Like the name suggests, these type of saladsare bound to stay together. These salads aremade of simple bases, but the dressing usedin thick and binding. Mostly, thick sauces likemayonnaise are used as the dressing.
Dinner Salads Also known as Entrée salads. They are mostlynon-vegetarian and contain chicken piecesand seafood such as shrimps or prawns, fishsteak such as tuna or salmon can be utilizedtoo. Sliced pieces of meat can again be usedto dress the salad or be used as toppings.They are considered as main courses and areheavy intake.
Fruit Salads Are very sweet in taste and can be made fromfresh or canned fruit. The fruit contained in fruitsalads is in larger pieces than in fruit cocktails.Sometimes fruit salads are dressed with icecreams or syrups.
Dessert Salads Sweet salads that serve a desserts. Dessertsalad are considered as salads not byconstituents they contain, but by the way ofpresentation. Such alads mostly employ jellies,whipped creams, wafers and some fruit theirmajor ingredients.
Classifications of Salads Bound – salads refer to any salads that areheld together by mayonnaise or a dressing. Composed – composed salads are salads youlayer prior to serving with each ingredient. Tossed – tossed salads refer to any saladswhere all the ingredients are placed in a bowland mixed together prior to serving.
Good choices of green leaves are: Cos (lettuce) – this lettuce has dark green leavesand contains much more beta carotene than palertypes. Chicory – this is pale, long salad leaf vegetable. Itis rich in vitamin B. it has a slightly bitter taste butthe leaves are crispy ad add a good texture to thesalad. Curly endive – curly, green leaves with a bittertaste. Inner leaves are milder in flavor. Iceberg lettuce – a round and compact shape withpale green leaves and not much taste. Iceberg isa good source of folate. Lamb’s lettuce – small leaves, similar towatercress in appearance. Fresh leaves are
Lollo rosso – these are green leaves with a red color at thetip. It is one of the healthiest salad leaves, as the red leavescontain enormous amounts of flavonoids in comparison toother types of leaves. Flavonoids protect the heart andreduce blood pressure. Radicchio – this I red type of chicory that look like a smallcabbage in shape. It is very bitter in flavor and should bemixed with other leaves. Rocket – small, elongated, feathery leave with pepper taste-delicious with Parmesan. Rocket is related to cress,watercress and cabbage. Spinach – raw spinach can be added to salads. They have adelicate taste but are very rich in iron, potassium, calciumand vitamin A, B, C and K. Watercress – is rich in minerals and vitamin. The leaves aredark and full of iron and calcium and they are quite strongtasting.
Popular Salad Dressings Ranch dressing Vinaigrette Caesar dressing Italian dressing Bleu dressing Thousand Island dressing Balsamic Vinaigrette Honey Mustard dressing French Dressing Greek Dressing