Make It a SUPER SALAD Summer!

Say "salad" and the first thing that may pop into some people's minds is a picture of iceberg lettuce with dressing on top, maybe a couple slivers of carrot, a few croutons and half a cherry tomato.

YOU can change that picture.

When YOU say "salad," think: S u p e r S a l a d. Bowl family and friends over this summer with nutrient-packed, hunger-satisfying, scrumptious summer salads that can help slim you down as they fill you up. Here's how, with some recipes that will help you get started:

1. Color It Healthy

Create your salads from a variety of colorful fruits and vegetables to gain the most advantage from the nutrients, fiber and phytochemicals in these foods. Phytochemicals are chemicals plants produce that are thought to have beneficial health effects.

Eating five or more fruits and vegetables a day has been associated with helping protect against certain types of cancer, heart disease and osteoporosis as well as with aiding in weight control. The new "Dietary Guidelines for Americans, 2000" has a new guideline developed solely for fruits and vegetables: "Choose a variety of fruits and vegetables daily." For starters, here's a pallette of possible colors:

• Red: Tomatoes, watermelon, strawberries, red grapes, raspberries, red peppers;

• Orange: Apricots, cantaloupe, carrots, papaya, peaches, oranges;

• Green: Broccoli, lettuce and other greens, spinach, chives, peas, kiwi fruit, green peppers. When considering green plant foods you might also think about adding herbs for flavor and color. Some possibilities include: basil, dill, mint, oregano, parsley, rosemary;

• White: Cabbage, cauliflower, onions, garlic, scallions, leeks, potatoes, bananas;

• Purple/Blue: Blueberries, blackberries, red cabbage, raisins;

• Yellow: Corn, yellow peppers.

2. Fix It Low-Fat

Dress your salad skinny with nonfat or low-fat dressings. Or -- if you use a fat-based dressing -- reduce the fat in other parts of your meal. A fourth cup of a high-fat dressing can quickly add 300 or more calories to your salad!

Likewise, emphasize lower-fat forms of meat, poultry, seafood and dairy products in salads. Or, balance them with lower-fat choices in the rest of your meal.

For a flavorful oil-based dressing, consider olive oil. Olive oil is high in monounsaturated fat. It can help lower total blood cholesterol without lowering HDL or "good" cholesterol when consumed according to the new "Dietary Guidelines for Americans, 2000" recommendation: "Choose a diet that is low in saturated fat and cholesterol and moderate in total fat."

3. Put The Pyramid On Your Plate

Move salads from side dish to main dish status for some of your meals. Include foods from the other Food Guide Pyramid Groups in addition to fruits and vegetables:

• Meat Group: Mix in meat, poultry, seafood, cooked dry beans, eggs and/or nuts.

• Dairy Group: Slip in slivers of cheese. Drizzle on a yogurt-based dressing.

• Bread Group: Add croutons for crunch -- store-bought or homemade (see recipe at end of article). Put in pasta or rice as the base for some of your salad.

4. Turn Up The Volume

Barbara Rolls, Ph.D., Guthrie Chair of Nutrition at Penn State who is also a former president of the North American Association for the Study of Obesity, and award-winning journalist Robert A. Barnett, who specializes in food and nutrition, in their new book, "Volumetrics: Feel Full on Fewer Calories" (HarperCollins, 2000), advise eating low-calorie-dense, high-volume foods. You'll feel like you've eaten plenty though you've eaten fewer calories. The result: you can lose weight AND satisfy your hunger without feeling deprived.

How does it work? According to Rolls, " . . . your body has many 'satiety' systems that signal that you've eaten enough, and high-volume foods activate most of them."

Rolls describes the relation of energy density and satiety this way: "A food that is of high energy density provides a large amount of calories in a small weight, while a food of low energy density has fewer calories for the same weight. With foods of lower energy density, you can eat a larger portion for the same calories." It seems that over a period of a few days, an individual eats about the same weight of food. If you choose foods with fewer calories in relation to their weight and volume, you can feel full on fewer calories.

As an example, for 100 calories, you could eat 1/4 cup of raisins OR 1 2/3 cups of grapes. Chances are, you'd feel full on less than this amount of grapes and consume fewer calories. Or, you could eat FOUR cups of canned gazpacho soup (184 calories) for tabout the same amount of calories in ONE cup of canned cream of mushroom soup prepared with 2 percent milk (203 calories).

Does this mean that higher-energy density foods are unhealthy?

Not at all. It's important to include a mix of higher- and lower-energy-dense foods in your diet. Just shift the balance of your diet toward more lower energy-dense foods. Broths, juices and lettuce alone wouldn't be enough to constitute a healthy diet.

Whenever you add fat and sugar to low -nergy density foods, you increase their energy density. So, another way to keep energy density low is to go easy on the fat and sugar.

Which brings us to salads. Fruits and vegetables, the main ingredients in most salads, are very low in energy density. Vegetables prepared without added fat have the lowest energy density of the food groups. Yet, they're loaded with nutrients.

Salads, when made with lots of fruits and vegetables, are a great way to increase the volume of your meal, keep total calories down and pack in a lot of nutrition. Just remember to keep the dressings in check.

For more information: The book gives several charts comparing the energy density of foods and suggestions and recipes for combining foods for healthy, hunger-satisfying meals. It also provides a formula for calculating the energy density of foods.

Food Safety And Salads

As with other foods, it's important to handle fruits and vegetables safely to help prevent food-borne illness. It's especially important to follow safe food practices in summer months when temperatures are warmer and bacteria can grow faster. There is also more chance for contamination as we may eat outside more, especially in sites away from home where there is little or no access to refrigeration and washing facilities.

Following are some steps from a Food and Drug Administration (FDA) Talk Paper, "FDA Advises Consumers about Fresh Produce Safety" (May 26, 2000), that consumers can take to reduce the risk of food-borne illness from fresh produce:

• At the store, purchase produce that is not bruised or damaged. If buying fresh cut produce, be sure it is refrigerated or surrounded by ice.

• At home, chill and refrigerate foods. After purchase, put produce that needs refrigeration away promptly. (Fresh whole produce such as bananas and potatoes do not need refrigeration.) Fresh produce should be refrigerated within two hours of peeling or cutting. Leftover cut produce should be discarded if left at room temperature for more than two hours.

• Wash hands often. Hands should be washed with hot soapy water before and after handling fresh produce or raw meat, poultry or seafood, as well as after using the bathroom, changing diapers, or handling pets.

• Wash all fresh fruits and vegetables with cool tap water immediately before eating. Don't use soap or detergents. Scrub firm produce, such as melons and cucumbers, with a clean produce brush. Cut away any bruised or damaged areas before eating.

• Wash surfaces often. Cutting boards, dishes, utensils and counter tops should be washed with hot soapy water and sanitized after coming in contact with fresh produce or raw meat, poultry or seafood. Sanitize after use with a solution of 1 teaspoon of chlorine bleach in 1 quart of water.

• Don't cross contaminate. Use clean cutting boards and utensils when handling fresh produce. If possible, use one clean cutting board for fresh produce and a separate one for raw meat, poultry and seafood. During food preparation, wash cutting boards, utensils or dishes that have come into contact with fresh produce, raw meat, poultry or seafood. Do not consume ice that has come in contact with fresh produce or other raw products.

• Use a cooler with ice or use ice gel packs when transporting or storing perishable food outdoors, including cut fresh fruits and vegetables.

As an extra measure of precaution you may wish to wash pre-packaged salads, especially if you are uncertain about how they were cleaned. Don't assume that because a food is pre-packaged it's ready to eat.

Even if you don't eat the peel of a fruit or vegetable -- such as melons -- it's still important to wash them. Bacteria from the outer surface can be transferred to the inside of the fruit or vegetable. Discard the outer leaves of leafy vegetables before washing them.

Rinsing fruits and vegetables under running tap water helps removes bacteria. An easy way to wash smaller items such as berries is to place them in a colander and spray them with a kitchen sink sprayer. Gently turn the produce as you spray. As a general rule, wash fruits and vegetables just before using them, not before you store them.

Check for and follow label instructions such as "keep refrigerated" or "use by (date)" on items. This information is frequently found on precut produce at the store.

Periodically, questions about the safety of various fruits or vegetables may arise. If you have questions or concerns, to learn the latest information call the FDA's consumer helpline at 1-888-SAFEFOOD.

Recipes

Enjoy these salad recipes provided by the various Nebraska food commodity groups. For information about obtaining further recipes for these foods, check at the end of the article.

Steak and Roasted Vegetable Salad (1)
Provided by: Nebraska Beef Council

Makes 4 servings; total preparation and cooking time: 45 minutes

Ingredients:

1 pound boneless beef top loin steaks cut 1-inch thick OR use the pre-cooked,
       seasoned steak strips found in your grocer's fresh meat case

Olive oil-flavored vegetable cooking spray

1 medium zucchini cut diagonally into 1-inch pieces

1 medium Japanese or baby eggplant cut diagonally into 1-inch pieces

1 large red, yellow, or green bell pepper, cut into 1-inch strips

1 medium onion, cut into 1-inch wedges

16 small mushrooms

1/4 teaspoon salt

8 cups torn mixed salad greens

3/4 cup nonfat Italian dressing

Seasoning:

2 tablespoons balsamic vinegar

2 large cloves garlic, crushed

1 teaspoon dried rosemary leaves, crushed

1/4 teaspoon pepper

Cooking instructions:

Heat oven to 425 F. Lightly spray 15- x 10-inch jellyroll pan with cooking spray. Place vegetables in pan. Generously spray vegetables with cooking spray. Combine seasoning ingredients; drizzle over vegetables. Roast in 425 F oven 30 to 35 minutes or until tender, stirring once.

Meanwhile, heat large nonstick skillet over medium heat until hot. To serve, place beef steaks in skillet; cook 12 to 15 minutes for medium rare to medium doneness, turning once. Let stand 10 minutes. Season steaks with salt. Trim fat from steaks; carve crosswise into thin slices. If using the pre-cooked, seasoned steak strips, follow package directions.

To serve, place an equal amount of salad greens on each of four dinner plates. Arrange beef and roasted vegetables over salad greens. Serve immediately with dressing.

Nutrition Information Per Serving -- serving size of 3 3/4 cups salad and 3 tablespoons dressing: 258 calories; 27 g protein; 18 g carbohydrate ; 9 g fat (3 g saturated fat); 3.7 mg iron; 652 mg sodium; 65 mg cholesterol.

Tangy Bean & Spinach Salad (2)
Provided by: Nebraska Dry Bean Commission

Makes 4 main-dish servings of 1 1/2 cup each or 8 side-dish servings of 3/4 cup each; preparation time l0-l5 minutes

1 1/2 cups cooked, dry packaged pinto beans, drained and rinsed, or l can
      (15 ounces) beans, drained and rinsed.

1 cup cauliflower florets

1 cup chopped red bell pepper

1 small avocado, peeled, pitted and cubed

2 green onions and tops, sliced

1/2 cup prepared fat-free sweet and sour dressing

4 cups baby spinach leaves

1 can (11-ounces) mandarin orange segments, drained

Salt and pepper to taste

2 tablespoons toasted sunflower seeds.

Nutrition Information Per Main-dish Serving: 246 calories; 38 g carbohydrates; l0 g protein; 9 g fat; l90 mcg folate; l4 g dietary fiber; 29 percent calories from fat; 6l mg sodium; 0 mg cholesterol

Layered Summer Salad (3)
Provided by: Nebraska Department of Agriculture, Poultry and Egg Division

Makes 6 servings

Salad:

1 cucumber, thinly sliced (about 2 cups)

4-6 Italian plum tomatoes, sliced (about 2 1/2 cups)

6 radishes, sliced (about 3/4 cup)

1 small red onion, thinly sliced and separated into rings (about 1 cup)

6 tablespoons crumbled feta cheese

6 hard-cooked eggs, sliced

1/2 cup olive oil

1/2 cup white wine vinegar

1/2 teaspoon salt

1/2 teaspoon oregano

Freshly ground pepper

Nutrition Information Per Serving (1/4 Of Recipe): 295 calories; 9 g protein; 25 g fat; 9 g carbohydrates; 88 mg calcium; 152 mg phosphorus; 1 mg iron; 363 mg sodium; 373 mg potassium; 22 mg vitamin C; 220 mg cholesterol

Black Bean Summer Salad (4)
Provided by: Dairy Council of Nebraska.

Makes about 8 servings, about 5 cups of salad. This lively version of summer’s beloved bean salad is super simple to prepare. May be made up to 24 hours in advance of serving, if you wish.

1 can (16 oz.) black beans, rinsed and drained

4 oz. Monterey jack cheese, cut into ¼ inch cubes

1 can (8 oz.) whole kernel corn, drained, or 1 cup fresh, cooked corn

3/4 cup sliced green onions with tops

3/4 cup thinly sliced celery

1 small red bell pepper, diced

3/4 cup Pace (R) picante sauce

2 tablespoons olive oil

2 tablespoons lemon juice

1 teaspoon ground cumin

1 clove garlic, minced

Fruited Pork Salad (5)
Provided by: Nebraska Pork Producers Association

4 servings; preparation time: 20 minutes

1/4 cup grapefruit juice

2 tablespoons red wine vinegar

1 tablespoon vegetable oil

1 teaspoon poppy seed

2 teaspoons honey

1/2 teaspoon Dijon mustard

1 pound pork tenderloin, cut crosswise into 1/8-inch strips

Vegetable cooking spray

1 small head green lead lettuce

2 small red grapefruit, peeled and sectioned

1 1/2 cups green seedless grapes

1 cup fresh strawberries

To prepare dressing, place grapefruit juice, vinegar, oil, poppy seed, honey and mustard in jar with tight-fitting lid. Shake well. Let stand 15 minutes; shake again. Set aside.

To prepare salad, spray large skillet with non-stick cooking spray; heat over medium heat. Add pork strips; cook about 3 minutes or until pork is tender, stirring frequently. Cover and remove from heat. Line 4 individual salad plates with lettuce. Place warm cooked pork strips in center of each lettuce-lined plate. Arrange grapefruit section, grapes and strawberries around pork. Spoon dressing over salads.

Nutrition Information Per Serving: 265 calories; 26 g protein; 8 g fat; 86 mg sodium; 67 mg cholesterol.

Spinach Dip (6)
Provided by: Nebraska Soybean Board

Makes about 4 cups

1 package (10 ounces) frozen chopped spinach

1 package (1.4 ounces) dry vegetable soup mix

1 package (12 ounces) firm silken tofu

1 can (8 ounces) water chestnuts, chopped coarsely

2/3 cup green onions, chopped

1 cup reduced fat mayonnaise

Nutrition Information Per Serving (1/4 cup): 65 calories, 2 g fat, 1 g sat fat, 3 g protein, 8 g carbohydrate, 295 mg sodium, 4.5 mg cholesterol.

Cool Turkey Salad (7)
Provided by: Nebraska Department of Agriculture, Poultry and Egg Division

Serves 4

2 cups cubed Granny Smith apples

1 cup halved grapes

1/2 cup chopped celery

1 cup cooked turkey, cubed

1/2 cup low-calorie cucumber ranch salad dressing

Nutrition Information Per Serving: 170 calories; 6 g total fat; 26 mg cholesterol; 11 g protein; 345 mg sodium

Homemade Whole Wheat Croutons (8)
Provided by: Nebraska Wheat Board

Makes about 2 cups

Note: Trim crusts from bread if desired. Leaving the crusts on the bread, however, can add visual interest, save preparation time and you don't have to come up with a use for the cut-off crusts!

Oven Method:

4 slices whole wheat bread (use day-old or older bread for best results)

Garlic powder, onion powder or other herb or spice to taste

2 to 3 tablespoons olive oil

Lightly brush both sides of bread with olive oil or spray them with a pump-type oil mister. Sprinkle with garlic powder or onion powder or other herb or spice. Cut into 1/2-inch cubes. Bake in a 400 F oven on an ungreased cookie sheet, stirring occasionally, until browned and crisp, about 10 minutes.

Skillet Method:

4 slices whole wheat bread (use day-old or older bread for best results)

2 to 3 tablespoons olive oil

Onion or garlic powder to taste

Cut bread into 1/2-inch cubes. Heat olive oil in a large skillet on medium heat. Add bread cubes; toss and stir until browned and crisp -- about 5 minutes. Sprinkle with onion or garlic powder, if desired.

For More Information and Recipes:

1. Beef

Nebraska residents can contact the Nebraska Beef Council for more information. Many other states have a comparable office -- check with your state department of agriculture.

Nebraska Beef Council
1319 Central Ave
P.O. Box 2108
Kearney, NE 68848

Phone: (308) 236–7551 or (800) 421-5326
Fax: (308) 234–8701
E-mail: Info@nebeef.org

Nebraska Web Site: www.nebeef.org
National Web Site: www.beef.org (National Cattlemen's Beef Association)

2. Dry Beans

Nebraskans can contact the Nebraska Dry Bean Commission at the following address. Many other states have a comparable state office -- check with your state department of agriculture.

Nebraska Dry Bean Commission
4502 Ave I
Scottsbluff, NE 69361

Phone: (308) 632-1258
Fax: (308) 632-1258
E-mail: office@nebraskadrybean.com

Nebraska Web Site: www.nebraskadrybean.com
National Web Site: www.americanbean.org (American Dry Bean Board)

3. Eggs

Nebraska residents can contact the Nebraska Department of Agriculture, Poultry and Egg Division for more information. Many other states have a comparable state office -- check with your state department of agriculture.

Poultry & Egg Division
University of Nebraska
A103 Animal Science
P.O. Box 830908
Lincoln, NE 68583-0908

Phone: (402) 472-2051
Fax: (402) 472-4607
E-mail: mtorell2@unl.edu

Nebraska Web Site: www.agr.state.ne.us/division/ped/ped.htm
National Web Site: www.aeb.org (American Egg Board)

4. Milk

Nebraska residents can contact the following office for more information. If you live outside Nebraska, contact your local dairy council and/or promotion office.

American Dairy Association/Dairy Council of Nebraska
8205 F Street
Omaha, NE 68127-1779

Phone: (402) 592-3355
Fax: (402) 592-1503
E-mail: contact the Dairy Council at ADA_DCofNE@DrinkMilk.org

Nebraska Web site: www.drinkmilk.org

National Web Sites:
www.familyfoodzone.com – nutrition made fun for parents and kids!
www.ilovecheese.com – anything you ever wanted to know about cheese!
www.whymilk.com – all the latest on milk and the mustache celebs!

5. Pork

Nebraskans can contact the Nebraska Pork Producers Association at the following address. Many other states have a comparable state office -- check with your state department of agriculture.

Nebraska Pork Producers Association
P.O. Box 830909
Lincoln, NE 68583-0909

Phone: (402) 472-2563 or (888) 627-7675
Fax: (402) 472-4930
E-mail: nppa@nepork.org

Nebraska Web Site: www.nepork.org
National Web Site: www.nppc.org (National Pork Producers Council)

  6. Soybeans

Nebraska residents can contact the Nebraska Soybean Board for more information. Many other states have a comparable office – check with your state department of agriculture.

The Nebraska Soybean Board

1610 South 70th Street, Suite 200

Lincoln, NE 68506

Phone: (402) 441-3240 or (800) 852-2326
Fax: (402) 441-3238
E-mail: ns10020@alltel.net

Nebraska Web Site: nesoybeans.unl.edu

National Web Sites:
www.talksoy.com
soyfoods.com/recipes/index.html
soyfoods.com/SimplySoy/index.html
www.ag.uiuc.edu/~stratsoy/new/indexes/Nutrition.html#NutritionRecipes

7. Turkey

Nebraska residents can contact the Nebraska Department of Agriculture, Poultry and Egg Division for more information. Many other states have a comparable state office -- check with your state department of agriculture.

Poultry & Egg Division
University of Nebraska
A103 Animal Science
P.O. Box 830908
Lincoln, NE 68583-0908

Phone: (402) 472-2051
Fax: (402) 472-4607
E-mail: mtorell2@unl.edu

Nebraska Web Site: www.agr.state.ne.us/division/ped/ped.htm

National Web site: www.eatturkey.com (National Turkey Federation)

8. Wheat

Nebraskans can contact the Nebraska Wheat Board for more information. Many other states have a comparable state office -- check with your state department of agriculture.

Nebraska Wheat Board
301 Centennial Mall South
4th Floor
P.O. Box 94912
Lincoln, NE 68509

Phone: (402) 471-2358 or (800) 651-6736
Fax: (402) 471-3446
E-mail: Clogue@wheat.state.ne.us

Nebraska Web Site: www.newheat.state.ne.us
National Web Site: www.wheatfoods.org (Wheat Foods Council)

Acknowledgments:

A special "Thank You" to the following people for their time and assistance in providing information and insights for this article:

Dan Benes, Communications/Marketing Coordinator, Nebraska Soybean Board; Barbara Berry, Vice President of Programs, Produce for Better Health Foundation; Linda Boeckner, Nutrition Specialist, University of Nebraska Cooperative Extension; Ann Marie Bosshamer, Director of Marketing, Nebraska Beef Council; Carolyn Logue, Assistant Director of the Nebraska Wheat Board; Jane Reeson, Demand Enhancement Director, Nebraska Pork Producers Association; Lynn Reuter, Administrative Assistant, Nebraska Dry Bean Commission; Shirley Schoening, Community Health Educator for Arthritis, Osteoporosis and 5 A Day Programs, Nebraska Department of Health and Human Services; Janice Strang, Program Director, Nutrition Education, Dairy Council of Nebraska; Mary Torell, Public Information Officer, Nebraska Department of Agriculture, Poultry and Egg Division; Ruth Welch, Press Officer, FDA Press Office

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ABOUT FOOD REFLECTIONS Food Reflections is a FREE monthly e-mail newsletter from the University of Nebraska Cooperative Extension and also is archived at lancaster.unl.edu/food/archives.htm. It provides a "how-to" message on food, nutrition, or food safety for health professionals, educators, and consumers. Author: Alice Henneman, MS, RD, Extension Educator. Permission to Copy: You may reproduce for educational but not sales purposes. Please credit: Food Reflections Newsletter, University of Nebraska Cooperative Extension in Lancaster County (lancaster.unl.edu/food/foodtalk.htm) E-Mail Subscription to Food Reflection: Sign up at lancaster.unl.edu/food/foodtalk.htm Endorsement Policy: Use of commercial and trade names does not imply approval or constitute endorsement by the University of Nebraska Cooperative Extension in Lancaster County. Nor is criticism implied of products not mentioned. Contacting Us: Send your comments and suggestions to: ahenneman1@unl.edu For More Information: For personalized answers to food, nutrition and food safety questions, contact your local Cooperative Extension office. Find your Extension office at: lancaster.unl.edu/office/locate.htm

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