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Guidelines for

Making Salads
 Neat, accurate cutting of ingredients
is important because the shapes of
the vegetables add to eye appeal.

 Cut vegetables as close as possible to

serving time or they may dry or
shrivel at the edges.
 Cooked vegetables to a firm, crisp
texture and good color.

 After cooking, vegetables must be

thoroughly drained and chilled
before using.

 Starches, pastas and legumes should

be cooked until completely tender
but not overcooked.
 Vegetables are sometimes marinated
or soaked in a seasoned liquid before
being made into salad. The marinade
is usually some form of oil and
vinegar dressing that also serves as
the dressing for the salad.Do not
plate marinated salads too far ahead
of time because the lettuce base will
 Grains and pastas may also be
marinated for a short time. If
marinated too long, pasta absorb too
much liquid and become very
soft.Legumes should not be allowed
to stand longer in a marinade
because the acid toughen the
proteins in the beans.
• ½ kg of elbow macaroni
• ¼ chicken breast
• 1 mayonnaise with pickles
• 1 piece of carrot
• 1 piece of Eden Cheese
• 1 piece of White Onion
• ½ lettuce
1.Bring water to a boil. Once the water starts
boiling, add 1 teaspoon salt and then put-in the
chicken. Boil the chicken for 25 minutes. Drain
the water and let the chicken cool.

2.Discard the bone from the meat and then shred

the chicken meat using your clean hands. Set

3.Cook the elbow macaroni according to package

instructions. Drain and then set aside.
4.In a large mixing bowl, combine the mayonnaise
with pickles, shredded chicken, carrots,
macaroni,cheese and the white onion.Mixed it well
until the ingredients are well distributed.

5.Cover the mixing bowl with a cling wrap.

Refrigerate for at least 1 hour.

6.Place the lettuce on a serving plate and put the

Macaroni Salad on it.

7.Serve. Share and enjoy!

• Mayonnaise- P70.00
• Elbow Macaroni- P50.00
• Chicken Breast- P50.00
• Carrot- P15.00
• Eden Cheese- P50.00
• White Onion- P15.00
• Lettuce- P50.00
• Total= P300.00
P300.oo÷6 Members
 Build your bones
Spinach, radicchio and watercress may
not immediately come to mind as foods for
keeping bones strong, but all contain lots of
vitamin K. A study at Tufts University in
Boston found that low dietary intake of
vitamin K in women was associated with
low bone mineral density. (The study didn’t
find a link in men.) Just one cup (250 mL)
of chopped watercress has 100 percent of
your daily vitamin K; radicchio, 120
percent; and spinach, 170 percent.
 Sharpen your eyesight
Toss together a salad of spinach, romaine and
red leaf lettuce: They all contain loads of the
carotenoids vitamin A, lutein and zeaxanthin’key
to seeing better. Vitamin A helps eyes adapt from
bright light to darkness. Lutein and zeaxanthin
can help filter out high-energy light that may cause
eye damage from free radicals.
 Rev up your muscles
Recent Swedish research found that inorganic
nitrate’abundant in spinach‘resulted in muscles
using less oxygen. The study, which had healthy
participants ride an exercise bike before and after
taking a dose of nitrate, found it improved the
performance of the mitochondria’which power our
cells’in muscles.
 Fight breast cancer
A small study done at the University of
Southampton, U.K., showed that phen-ethyl
isothiocyanate in watercress disrupts the signals
from tumours that cause normal tissues to grow
new blood vessels to feed cancer cells.
Participants, who had all been treated for breast
cancer, ate a cereal-bowl-size portion of
watercress. The study showed a key protein in the
signalling process was affected. Although more
research is needed, the study states: ‘Dietary
intake of watercress may be sufficient to
modulate this potential anti-cancer pathway.’
 Protect your heart
Whip up a Caesar salad to benefit from romaine’s high
levels of two heart-healthy nutrients: Two cups (500 mL)
of shredded romaine contain 40 percent of your daily
needs of folate and 10 percent of fibre. A study done at
Tulane University in New Orleans showed that the higher
the level of folate in a person’s diet, the lower the risk of
stroke and cardiovascular disease. Soluble fibre has been
shown to reduce the level of LDL (low-density lipoprotein)
or ‘bad’ cholesterol.

 Reduce risk of diabetes

Chronic magnesium deficiency has been linked to an
increased risk of type 2 diabetes and the development of
insulin resistance. Two cups (500 mL) of spinach contain
16 percent of your daily magnesium needs; arugula has six
 The temptation with macaroni salads is to always
include heavy, cream-based sauces and dressings that rack
up the pounds, so to counteract this, focus on using
ingredients for the salad that focus instead on both fiber
and protein. For example, choose whole wheat macaroni for
your pasta since this is not only full of fiber, but also
great taste, not to mention that it lasts longer in a salad
dish than other kinds of pasta. Vegetables are also a good
source of fiber, so add more than just celery and onions.
Including meats like chicken and ham in a macaroni salad
will take care of the needed boost of protein to make it