Biological Aspects of
Salad and Stir-Fry

Salad:

Background Information:

Nutrition is the outstanding biological consideration which makes salads important. Raw dark green leafy vegetables are superb sources of vitamins A, C, E, (the anti-cancer vitamins) and K (needed for blood clotting), as well as possessing respectable quantities of the B complex. Vitamin C is particularly difficult to obtain in adequate quantities in winter months, making the consumption of salads at that time even more valuable. In addition, one’s susceptibility to colds and infection increases when supplies of C and A are diminished. An excellent source of fresh salad makings during the winter months is sprouted alfalfa or other sprouted seeds (see the previous handout on sprouts.)

Additional salad ingredients which are notable from a nutritional standpoint include kale (far more vitamin C than orange juice), spinach, red and/or green pepper, grated carrots, grated apples, parsley, onion and of course, garlic. Note that lighter greens such as lettuce are nutritionally relatively poor.

Important to proper dressing of a salad is to remember to use relatively dry makings. If they are dripping with water, the hydrophobic component (oil) will not stick to the greens, and will puddle in the bottom of the bowl. After the greens are properly coated with oil, then add the acid, either vinegar or lemon juice (or a mixture of the two), in the proportion of 1:2 or 1:3 to oil. Do not add the acid until shortly before serving since the acid will draw out the liquid from the greens by osmosis, resulting in a wilted salad.

Ingredients for Four Servings:

Note: for many of the ingredients on the following list, it is not necessary to include exactly that much of that food item. Depending on one’s personal preference, the amounts may be changed slightly.

1 clove garlic minced

1 C coarsely-chopped, deveined kale and/or spinach

(Tip: I and others I’ve known have noticed that the flavor of red kale is sweeter/milder and better-tasting than the flavor of green kale, so if you’re not really sure about trying kale, you may wish to try red kale first.)

⅓ C chopped parsley

½ small onion thinly sliced

1 C fresh alfalfa sprouts and/or other sprouts

2 carrots, finely grated

4–5 Tbsp 1:1 or 1:2 olive-soy oil mixture

(Tip: while Dr. Fankhauser’s recipe calls for a mixture of olive and soy oils, if you prefer, you may use all olive for a stronger taste. If you’re avoiding soy- or canola-based “salad” oils, feel free to substitute another oil of your choice.)

1½–2 Tbsp fresh lemon juice

(Tip: you may substitute wine vinegar, apple vinegar, or another vinegar of your choice, for all or part of the acid.)

¼–½ tsp salt

½ tsp freshly ground black pepper (one turn of the pepper grinder per person)

(Tip: I grew up in a household where pre-ground, black pepper that came in a small tin was dumped into the pepper shaker, to sit there “forever” until used. Probably because of that I never really liked, or at least was not enthused about, the taste of pepper, and I never understood how — as in Alice in Wonderland — that could possibly make someone sneeze. When I first tasted freshly-ground pepper that actually had a taste, it was a real revelation! While I wouldn’t want to eat a bunch of it by itself, when used in moderation, it definitely adds some “zing” to other foods. . . and yes, don’t breath in too much of it while you’re grinding it.)

Mixing the Salad:

Take notes on the making of the salad. Take notes on your reaction to and comments on the taste, etc. Make any suggestions for changes, improvements, etc. Draw pictures and/or obtain samples of any “new” veggies with which you, previously, were unfamiliar.

1. Clean the veggies and chop or grate as needed. Salad ingredients must be dry when added to the salad, so plan to wash them ahead of time or use a salad spinner or the “Fankhauser Salad Centrifuge” to dry the greens.
2. Rub the bowl with garlic, crushing the pieces against the side of the bowl.
3. Add the greens and onion.
4. Then, distribute the sprouts.
5. Gently distribute the carrots throughout the salad (do not mash), stirring with your hands.
6. Drizzle oil over the salad and toss to completely coat. At this point, the salad can wait several hours in the refrigerator for the last steps.
7. Just before serving, add lemon juice, salt and pepper, and toss (by hand) to disperse. Serve as a first course for optimum pleasure and digestion. (While Dr. Fankhauser recommends this as a first course, personally, I could easily make a whole meal out of this salad — perhaps with a few cooked chickpeas, sunflower seeds, and/or cheese cubes for a bit more protein.)
8. Some people may miss the sugar found in large amounts in prepared salad dressings. In that case, you may wish to add additional grated carrots or apples. For a hearty salad, small cheese cubes, ham cubes, bacon, sunflower seeds or other additions can be considered. More elegant salads have raw ingredients however. Bon Appétit!
   See also: Ester Munroe. 1974. Sprouts. Steven Greene Pr., Brattleburo, VT.

Stir-Fry:

Background Information:

Due to the shortened lab time, we will not be doing this protocol in lab. However, it is included here so that, if you wish, you may try out this recipe at home, using some of your home-grown sprouts.

In this dish, brown rice provides protein and the various greens are sources of fiber and various vitamins such as vitamins A, C, and E (the “anticancer” vitamins). For “traditional” Chinese flavor, use a combination of coriander (also known as cilantro) leaf and gingerroot.

Ingredients:

Adjust the amounts of these to your own preferences and the number of people you will be serving.

• brown rice
• oil
• garlic, smashed
• onion
• fresh gingerroot
• coriander (cilantro) leaf
• parsley
• carrot
• kale
• spinach
• mushrooms
• snow pea pods
• sprouts
• soy sauce

Equipment:

When we make this in lab, we have a heavy, cast-iron pot we use to cook the rice. If you make this at home, use whatever you have that works.

• wok
• knife and cutting board
• cast-iron rice pot
• wooden spoon(s)

Cooking the Stir-Fry:

Take notes on the making of the stir-fry. Take notes on your reaction to and comments on the taste, etc. Make any suggestions for changes, improvements, etc. Draw pictures and/or obtain samples of any “new” veggies with which you, previously, were unfamiliar.

1. Start the brown rice cooking — this will take about an hour to cook. Put 1½ C rice and 3 C H₂O (double for large lab section, cut down to 1 C of rice and 2 C of H₂O for a smaller group) in a pot with a tight-fitting lid (here in the lab, we use a heavy cast-iron pot). Bring to a boil, turn down and simmer for 45 min. to 1 hr. until all the water is absorbed, and don’t peek too often or too much water will evaporate rather than go into the rice.
2. Wash and chop all vegetables. As you chop each veggie, put it into a separate bowl.
   • smash (and dice as needed) the garlic
   chop the onion
   • finely dice the gingerroot
   • a bunch of coriander can be either “sliced” with a knife or cut with a scissors
   • a bunch of parsley can be either “sliced” with a knife or cut with a scissors
   • penny-slice the carrots (thinner slices will cook more quickly)
   • tear the kale into bite-sized pieces
   • tear the spinach into bite-sized pieces
   • slice the mushrooms
   • remove the “caps” and any dead flower petals from the pea pods
   • have your sprouts handy
3. Heat some oil in the wok, then add the garlic (here in lab, use the garlic left over from rubbing the salad bowl), onion, gingerroot, parsley, and cilantro, stirring almost constantly.
4. When the garlic and onion are beginning to look translucent, add the heavier vegetables such as carrots Stir and cook until partially cooked.
5. Add the medium-weight vegetables such as kale, spinach, and mushrooms. Stir and cook for a couple minutes.
6. Add the quick-cooking, light-weight vegetables such as sprouts and pea pods. Stir and cook for a couple minutes.
7. Put the lid on the wok, turn the heat off, and let the stir-fry sit and steam for a few minutes to finish cooking. The vegetables should still be crunchy.
8. If the rice gets done first, turn it off and let it sit, covered, for a while until the stir-fry is done.
9. To serve, place some rice on a plate, place some stir-fry on top, and season with soy sauce to taste.

Other Things to Include in Your Notebook

Make sure you have all of the following in your lab notebook:

• all handout pages (in separate protocol book)
• all notes you take as you read through the Web page and/or during the introductory mini-lecture
• all notes and data you gather as you perform the lab (what foods were included, and in what order?)
• drawings (yours!) of any of the veggies used
• notes on your reaction to tasting the food
• optional samples of dried leaves from some of the veggies
• answers to all discussion questions, a summary/conclusion in your own words, and any suggestions you may have
• any returned, graded pop quiz