Ingredient Ideology | HEARTY BOWL OF SALADS TO RELISH BY: DR. KAVIRAJ KHIALANI- CELEBRITY MASTER CHEF
Indulge in the crunch & freshness of good health!
Summer Season is here and there is a need to be slightly aware of what needs to be included in our diets and the importance of nutrients and dietary fiber along with the essential vitamins and immunity-boosting properties are to be looked at in order to have balance on the taste buds, palates & the personality of the ingredients need to inculcate a feeling of welcome onto our plates
Here are a few simple, easy to make & Nutritious Salad Recipes:
Recipe-1] TIC TAC TOE SALAD
Ingredients:
For the base of the salad:
Assorted lettuce leaves- 1 cup- iceberg, romaine, cos lettuce.
For the body of the salad:
Boiled sweet corn- 1 cup
Sliced green cucumber- ½ cup
Sliced red onions- ¼ cup
Red radish- 2-3 no slice
Green capsicum/ red capsicum- ¼ no cubed
Tomatoes-3-4 cherry variety sliced
For the dressing of the salad:
Olive oil- 2 tbsp.
Lime juice- 2 tbsp.
Mustard paste-1 tsp
Rock salt/sea salt- 1/4 tsp
Crushed black pepper- ½ tsp
Roasted crushed cumin-1 /2 tsp
Honey-1 tbsp.
Mint leaves-10-12 no
For the garnish of the salad:
Pomegranate seeds/ flax seeds/ sunflower seeds- 1 tbsp.
Microgreens/ mint/ coriander/parsley- 1 tbsp
Method:
1. Prepare all the ingredients for the salad.
2. In a mixing bowl combine together the ingredients for the dressing.
3. Add in the body of the salad just before serving.
4. Arrange the lettuce leaves at the base of your serving bowl/ plate.
5. Place the tossed salad on top and garnish appropriately.
6. Serve immediately.
Recipe-2] BOWL OF FASCINATION
Ingredients:
For the base of the salad:
Assorted lettuce leaves- 1 cup- iceberg, romaine, Lollorosso lettuce
For the body of the salad:
Sweet potato- 400 gms, peeled and cubed.
Boiled chickpeas- ½ cup
Shallots/madras onions- ½ cup cut 1 x 2
To saute the sweet potato for 8-10 mins in the following:
Oil- 1 tbsp. + garlic- 1 tsp chop + ginger – 1 tsp chop + salt and pepper to taste + water- ½ cup + garam masala powder- ¼ tsp + chopped coriander- 1 tbsp.
For the dressing of the salad:
Lime juice- 2 tbsp.
Tahini paste- 2 tbsp.
Hung curd-1/2 cup.
Peanut butter- 2 tbsp. blended in 1/4 cup warm water.
Crushed black pepper- ½ tsp
Mint leaves- 2 tbsp.
Chat masala-1/2 tsp
For the garnish of the salad:
Roasted crushed peanuts/roasted almonds/ melon seeds- as desired.
Fresh herbs- basil/ oregano/ thyme- as available can be added.
Method
1. Prepare all the ingredients for the salad.
2. In a mixing bowl combine together the lime, peanut butter mixture, pepper, salt and mint leaves, mix well.
3. Add in the body of the salad- cook the sweet potato separately add it here along with the shallots and chickpeas toss well.
4. Arrange the base of the salad in a serving bowl, arrange the salad over it.
5. In another mixing bowl combine the hung curd + tahini + chat masala mix well and add that on top of the salad like a drizzle topping and garnish, serve.
Recipe-3] TRUE TO LIFE TOSS
Ingredients:
For the base of the salad:
White and purple cabbage- 1 cup shredded
For the body of the salad:
Sprouted moong – 2 cups
Cucumber-1/2 cup cubed
Tomatoes-1/4 cup cubed
Green chilies- 1 tsp chop
Onions-2 tbsp. chop
Pomegranate seeds- ¼ cup
Grapes- black/green-1/2 cup
Chickoo-2 no peel and cubed.
For the dressing:
Olive oil- 2 tsp
Lime juice- 2 tbsp.
Honey-1 tsp
Jeera powder-1/2 tsp
Chat masala-1/2 tsp
Ginger juice- 1 tsp
Mango pickle masala- 1 tsp from your mango pickle jar.
Mint leaves-1 tbsp. + 1 tbsp. coriander/basil leaves
For the garnish of the salad:
Chia seeds/ sunflower seeds/ sesame seeds- 1 tsp
Method:
1. Prepare the ingredients for the salad.
2. In a mixing bowl combine together the ingredients for the dressing.
3. Just before serving add in the body of the salad and toss well.
4. Arrange the base on a serving plate/bowl top it up with the tossed salad.
5. Garnish appropriately as desired and serve chilled.
Recipe-4] LA VOILA SALATA
Ingredients:
For the base of the salad:
Assorted lettuce leaves- 1 cup – Lollorosso, chicory, cos lettuce
For the body of the salad:
Fusilli pasta- 2 cups or any pasta of your choice- boiled.
Tofu/ Paneer-1/2 cup cubes grilled/pan-fried.
Cherry tomatoes- 5-6 no cut 1x 2
Red/green/yellow peppers-1/2 cup cubed
Broccoli florets- 1 cup blanched.
For the dressing of the salad:
Olive oil- 2 tsp
Garlic- 1 tsp chop/burnt garlic flakes- 1 tsp.
Tomato ketchup- 2 tsp
Lime juice- 2 tsp
Chili flakes- ½ tsp
Mixed herbs-1/2 tsp
Salt and crushed black pepper to taste
Parsley- 1 tbsp.
Chat masala-1/2 tsp
For the garnish of the salad:
Black and green olives- 3-4 no sliced.
Fresh basil/rosemary- 2 tbsp.
Shavings of parmesan/ cheese- 2 tbsp.
Method:
1. Prepare all the ingredients for the salad.
2. In a mixing bowl combine together the ingredients for the body and the dressing and toss well
3. Arrange the base of the salad on a salad plate or bowl, place the tossed salad on the base, garnish it well and serve it immediately along with a portion of crispy garlic bread.
Recipe-5] FRUITY PARADISE
Ingredients:
For the base of the salad:
Banana leaf- 1 No cut it as per the size of the serving plate/platter.
For the body of the salad: use your choice of fruits.
Watermelon- 1 cup cubes
Musk melon-1/2 cup cubes
Green apple- ½ no cubed
Chickoo- ½ cup cubed
Papaya-1 cup cubed.
For the dressing of the salad:
Orange segments- ½ cup of fresh orange
Ginger juice- 1 tbsp.
Mint leaves- 10-12 no
Honey-1 tbsp.
Chat masala-1/2 tsp
Mustard paste- ½ tsp
Lime juice- 2 tbsp.
Sunflower seeds/ melon seeds- 2 tsp
For the garnish of the salad:
Pomegranate seeds- ½ cup/ olives/ grapes/ fresh herbs/ micro greens
Method:
Prepare all the ingredients for the salad.
Use a choice of fruits as per seasonal availability.
Combine the dressing ingredients in a mixing bowl.
Add the fruits to the dressing bowl just before serving, toss well.
Arrange the banana leaf on a serving plate/platter top it with the tossed salad, garnish appropriately, and serve to use assorted nuts like walnuts/ apricots/pine nuts etc on this salad.