FOOD SPECIAL .......................SPRUCE UP YOUR SALAD

SPRUCE UP YOUR SALAD

Being healthy doesn’t have to be boring. Here are some ways to make salads that are tasty yet nutritious

From page 2 Switching to salads has always been one of the easiest, most effective ways to stay healthy. “No other dish can give you such a brilliant mixture of carbohydrates, protein and good fats all in one platter,” says chef Ripudaman Handa. “It’s a great way of ingesting the necessary fibre and a plate full load of antioxidants,” adds Hetal Pandya, head nutritionist, Fortis Hospital, Mulund.

SALAD ESSENTIALS

A salad should be a balance between protein and carbohydrates; greens add good carbohydrates and give the dish volume, and protein makes it more satisfying. Try adding boiled egg, tofu or some meat to add a bite and body to the salad and plump up the nutritional value. Look beyond just lettuce and try new greens like arugula, butter lettuce or baby spinach. Unusual grains like quinoa, couscous and barley add good carbs and help twist the texture too. Add fresh fruits like strawberry, pomegranate, mango or even dried fruits like prunes to make the flavour more interesting, and to score more antioxidants. Adding crunch is a must to make texture and taste more fun. Toasted peanuts, cashews, walnuts and sunflower or sesame seeds are perfect add-ons. They are great way to add some mood boosting amino acids and heart-healthy omega 3s. Challenge yourself by trying out new ingredients like beets, sweet potato or avocado. Stay away from high fat, creamy dressings and opt instead to make a light olive oil-based dressing with vinegar or lemon juice for some tang. Experiment with new herbs to add some extra kick to your salads.

Here are some tips and tricks, along with a few recipes, which can make your mundane salad an interesting one.

Root And Shoot Salad

INGREDIENTS: 1 cup mixed sprouts, steamed 1 potato boiled and diced fine 1 carrot, diced and blanched 2 onions, finely chopped 1 white radish, diced fine cup coriander, finely chopped 2 tsp green chilli, finely chopped 1 cup hung yogurt Salt to taste A few leaves of lettuce 1 tsp sesame oil

METHOD: Mix sprouts, potato, carrot, onions coriander, chili and yoghurt in a bowl. Add salt to taste. To serve, lay out a layer of lettuce in a platter and spoon over the salad.

HEALTH BENEFITS: The sprouts are high-energy foods, packed with energy, minerals, vitamins and protein. They are easy to digest (in the sprouting process, starches are converted to simple sugars, making them easily digestible) and are loaded with enzymes.

Tandoori And Mozzarella Salad

INGREDIENTS: 150 gm boneless chicken breasts whole 50 gm yoghurt 10 gm each chilli, garlic and ginger pastes 15 gm tandoori chicken masala 2 tbsp tomato sauce tsp salt 250 gm mixed lettuce with rucola 50 gm cherry tomatoes 50 gm mozzarella cheese, thinly sliced 2 tbsp olive oil 2 tbsp balsamic vinegar 1 tbsp honey 50 gm almonds, toasted and flaked 20 gm parmesan

METHOD: Combine yoghurt, all pastes, salt and tandoori chicken   

HEALTH BENEFITS: This salad is a complete meal in itself. The star of the show is the mozzarella, which is loaded with B vitamins (biotin, B6, thiamine, niacin and riboflavin), which the body does not store. Plus it is a protein powerhouse, a great source of calcium and also contains fat soluble vitamins such as A, D and E, (essential for absorption of calcium). Almonds add additional protein, good fats and crunch to the dish. masala. Make diagonal slits in the chicken and rub the marinade into the pieces. Marinate for 30 mins. Grill till well browned and keep warm. Combine 1 tbsp olive oil, vinegar and honey and set aside for dressing. Toss mixed lettuce, mozzarella and cherry tomatoes with 1 tbsp olive oil and lay on salad plate. Slice grilled chicken and arrange over the greens. Drizzle the dressing. Sprinkle over with toasted almond flakes and parmesan.

Thai Green Papaya Salad (Som Tam)

INGREDIENTS: 1 small green papaya (unripe, with greenishorange to green skin) 1/2 cup roasted peanuts or cashews 2 cups bean sprouts 2 tomatoes, cut into thin wedges or long strips 3 spring onions, cut length-wise 1/2 cup fresh basil leaves left whole or chopped Handful of fresh coriander 1 red chili, sliced and with seeds removed Optional: 1 cup blanched green beans Optional: Cooked baby shrimp or cubed, fried tofu

DRESSING: 2 tbsp olive oil 2 tbsp fish sauce or soy sauce for vegetarians 3 tbsp lime juice 1/2 to 1 tbsp. honey, to taste 1/8 to 1/4 tsp chili flakes to taste METHOD: Stir all dressing ingredients together in a cup. Set aside. Peel the green papaya, scrape out the seeds and slice it in half. Using a potato peeler, create thin, ribbon-like strips. Place in a large bowl. Mix all the ingredients and pour over the dressing, tossing well to combine. Add nuts and toss again. Top with remaining basil leaves and fresh coriander. Serve immediately.

HEALTH BENEFITS: This salad is loaded with vitamin C. An effective antioxidant, green papaya is also rich in papain, an enzyme that stimulates and aids digestion.