1. SALADS
Basic Culinary Arts
Kate S. Magpoc

2. Salads
 a dish, usually cold, of raw or
sometimes cooked vegetables or fruit
in various combination, served with a
dressing, or molded in gelatin, and
sometimes with a seafood, poultry,
meat and eggs.

3. Vitamins,
Minerals
&
Their Benefits

4. Vitamins
 Vitamin A and Beta Carotene – Vitamin A is
needed for growth and development and
immunity, and healthy vision, hair, skin, nails,
bones and teeth.
 Vitamin C – an antioxidant which helps to
protect against free radicals, fight infection,
boost iron absorption, and maintain healthy
skin, blood vessels, bones and gums.
 Vitamin B1 – works with other B vitamins to
release energy we get from food. It is also
important for healthy nerve and muscle
function.

5.  Vitamin B6 – helps to maintain a healthy nervous
system and produce moo-regulating serotonin. Also
needed for the formation of haemoglobin in red
blood cells and antibodies that help fight infection.
 Folate – type of B vitamin needed to form new
cells. It reduces the risk of spina bifida during
pregnancy and works with vitamin B12 to help keep
the circulation healthy. Also important for healthy
red blood cells and nerve function. Folate is the
form of folic acid naturally found in foods.
 Vitamin E – an antioxidant and important for the
protection of cell membranes as well as maintaining
healthy skin, immunity, nerves, muscles and red
blood cells.

6. Minerals
 Calcium – an essential nutrient needed to help
muscles contract, blood to clot and nerves to carry
messages. It also helps build bones and teeth and
keep them strong.
 Iodine – its primary role to produce thyroid
hormones, which regulate the metabolic rate and
vital bodily functions such as body temperature,
growth and development in children, blood cell
manufacture and nerve and muscle function.
 Iron – it main function is in haemoglobin, the part
of ed blood cells that carries oxygen from the lung
to all the cells of the body. Iron is also important

7.  Manganese – assists a wide range of bodily
functions, including the development of
healthy bones, the way the body processes
carbohydrates, and protective antioxidant
activity in the body.
 Potassium – an essential mineral, which
helps regulate our blood pressure and nerve
muscle.
 Zinc – it helps keep the skin healthy, aids
wound healing, regulates the sense of taste
and is important for immune system strength.

9. Garden Salads
 Also known as green salad or tossed salad, these are
mostly for the vegan taste buds, but there are
exceptions. The names comes from the fact that the
salad appears to be completely green, as majority of
ingredients used for leafy veggies. The salad can be
divided into two parts;
*Base - can be any leafy vegetables, such as lettuce or
cabbage.
*Dressing - can be any type.
 These salads are very low in carbohydrate content
and are known as perfect diet foods. They can be
either tossed or pre-arranged in specific shape.

10. Vegetable Salads
 The difference between vegetable salads and
garden salads is that the former utilizes all
kinds of vegetables, not just the green ones.
Vegetable salads don’t necessarily appear
green. Common vegetables involve carrots,
cucumbers, onions, tomatoes and radishes.
Moreover, lot of external ingredients, such as
mashed potatoes, pasta, olives, eggs, cheese,
meat or even shrimps, can be added to the
salad.

11. Bound Salad
 Like the name suggests, these type of salads
are bound to stay together. These salads are
made of simple bases, but the dressing used
in thick and binding. Mostly, thick sauces like
mayonnaise are used as the dressing.

12. Dinner Salads
 Also known as Entrée salads. They are mostly
non-vegetarian and contain chicken pieces
and seafood such as shrimps or prawns, fish
steak such as tuna or salmon can be utilized
too. Sliced pieces of meat can again be used
to dress the salad or be used as toppings.
They are considered as main courses and are
heavy intake.

13. Fruit Salads
 Are very sweet in taste and can be made from
fresh or canned fruit. The fruit contained in fruit
salads is in larger pieces than in fruit cocktails.
Sometimes fruit salads are dressed with ice
creams or syrups.

14. Dessert Salads
 Sweet salads that serve a desserts. Dessert
salad are considered as salads not by
constituents they contain, but by the way of
presentation. Such alads mostly employ jellies,
whipped creams, wafers and some fruit their
major ingredients.

15. Classifications of Salads
 Bound – salads refer to any salads that are
held together by mayonnaise or a dressing.
 Composed – composed salads are salads you
layer prior to serving with each ingredient.
 Tossed – tossed salads refer to any salads
where all the ingredients are placed in a bowl
and mixed together prior to serving.

16. Good choices of green leaves are:
 Cos (lettuce) – this lettuce has dark green leaves
and contains much more beta carotene than paler
types.
 Chicory – this is pale, long salad leaf vegetable. It
is rich in vitamin B. it has a slightly bitter taste but
the leaves are crispy ad add a good texture to the
salad.
 Curly endive – curly, green leaves with a bitter
taste. Inner leaves are milder in flavor.
 Iceberg lettuce – a round and compact shape with
pale green leaves and not much taste. Iceberg is
a good source of folate.
 Lamb’s lettuce – small leaves, similar to
watercress in appearance. Fresh leaves are

17.  Lollo rosso – these are green leaves with a red color at the
tip. It is one of the healthiest salad leaves, as the red leaves
contain enormous amounts of flavonoids in comparison to
other types of leaves. Flavonoids protect the heart and
reduce blood pressure.
 Radicchio – this I red type of chicory that look like a small
cabbage in shape. It is very bitter in flavor and should be
mixed 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 a
delicate taste but are very rich in iron, potassium, calcium
and vitamin A, B, C and K.
 Watercress – is rich in minerals and vitamin. The leaves are
dark and full of iron and calcium and they are quite strong
tasting.

18. Popular Salad Dressings
 Ranch dressing
 Vinaigrette
 Caesar dressing
 Italian dressing
 Bleu dressing
 Thousand Island dressing
 Balsamic Vinaigrette
 Honey Mustard dressing
 French Dressing
 Greek Dressing