#16 DELICIOUS HEALTHY SALAD

1.SHRIMP AND NODLE SALAD


Ingredients of salad

• Noodles(boiled)-150gm
• Cabbage(shredded)-150gm
• Carrots(shredded)-150gm
• Scallions(thinly sliced)-2
• Cilantro leaves(chopped)-1 cup
• cooked medium shrimp-350gm
• Lime wedges for garnish.

Ingrediends of dressing

• Teriyaki sauce-1/2 cup
• Fresh ginger(finely grated)-2 tbsp
• Garlic clove(crushed)-1
• Chinese chill sauce-1/2 tsp
• Sunflower oil-1/4 cup
• Sea salt to taste

Method-

• In a salad bowl, place the cabbage, carrot,scallions and cilantro leaves.For the dressing, in a blender,combine teriyaki sauce, chilli sauce, ginger and garlic and puree it to form a smooth puree .To this add sunflower oil and season it with salt and pepper. Transfer the dressing in a salad bowl and add the cooked shrimp,noodles and the shredded vegetablesto it.Mix and garnish with cilantro spring and serve it with lime wedges.

2.BALSAMIC GLAZED WATERMELON SALAD


Ingredients-

• Balsamic vinegar-1 cup
• Ripe watermelon(deseeded)-1 medium sized
• pine nuts(set a few aside for garnishing)-1/2 cup
•  handful of fresh mint springs

Method=

• In a heavy -bottomed pan, reduce balsamic vinegar on low heart until it turns into a thick emulsion. which is balsamic glaze.In another skillet,place the pine nuts and toast them over medium-high heat.Set aside to cool.Chop the water-melon into bite-sized pieces and transfer to a salad bowl.Add toasted pine nuts and mint springs.Dress it with balsamic glaze,adding one tbsp at a time and using your fingertips to mix.Garnishing with nuts and mint.

3.SUNSHINE SALAD

Ingredients-

• Rocket salad leaves(washed,dried and torn)-50 gm
• lollorosso salad leaves(washed,dried andtorn)-10 gm
• Broccoli(washed and cut into florets)-250gm
• yellow zucchini(washed and sliced)-1
• cherry tomatoes(washed and halved)-100 gm
• Crumbled feta-1/2 cup

Ingredients for salad dressing-

• Pure olive oil-3 tbsp
• Fresh lime juice-1 tbsp
• Lime zest-1/2 tsp
• Honey-2 tsp
• pinch of sea salt
• Freshly ground pepper as per taste

Method-

• For the dressing,mix together juice, lime zest and honey.To this, add olive oil and season with salt and pepper.Transfer it into a glass jar and let it refrigerate for a few hours before use In a salad bowl ,toss the salad leaves with broccoli,zucchini,cherry tomatoes and crumbled feta cheese(leave some for garnishing).Drizzle with evenly.Garnish with feta cheese and serve.

4.BLACK SOYA BEANS AND CABBAGE SALAD

Ingredients-

• Cabbage(shredded)-50 gm
• Boiled black soya beans-100 gm
• Red bell pepper(julienne)-70 gm
• mushrooms(chopped)-35
• zest of 1 lemon
• Green onion-1 
• Toasted sesame seeds-2 tbsp
• bird eye chillies(chopped)-2

Ingredients for the dressing-

• Small garlic(chopped)-1
• Ginger(shredded)-1 tsp
• Vinegar-1 tbsp
• Honey-1 tsp
• salt-1/2 tsp
• Black pepper-1/4 tsp
• Corn starch-5 gm

Method-

• In a blender, mix all the dressing ingredients and prepare a smooth emulsion.In a bowl, place all the vegetables and pour this emulsion over them.Mix well and serve

5.BOMBEY SUMMER SALAD

Ingredients-

• Sweet potatoes(steamed and cubed)-3
• Spring onions awith green stalks(finely chopped)-2
• Tomato(diced)-1
• 1 head of romaine lettuce(hand-shredded)
• Handful of goji berries
• Spinach leaves(hand-shredded)-8-10
• 1head pok choy
• pomegranate-1
• sprouted ground nuts-1 cup
• mint and basil(handful,hand-shredded)
• lemon juice-1
• Handful of risins and almonds(chopped)
• sunflower seeds-2tbsp

For Dressing-

• 2 cups pre-soaked tamarind
• 1 cup pre-soaked jaggery
• black indian salt to taste
• 1/2 tsp jeera powder

Mthod-

• Grind all dressing ingredients,pass through sieve and pour over tossed salsd,Serves two.

6. APPLE SALAD

Ingredients-

• Green and red apple cut into pieces-2
• lemon juice-1tsp
• walnuts sliced-1/4 of bowl
• Mayonnaise-2tbsp
• Vanila yogurt-1/2 cup
• salt and pepper as per taste

Method-

• Put the apple in a bowl and add the lemon juice:it prevents the apple from turning brown.Mix the yogurt and mayonnaise in a bowl.Pour the dressing along with the walnuts in the bowl containing apples.Mix fruits and dry fruits as per preference. Add the salt and pepper,and serve.

7.QUINOA SALAD

Ingredients-

• Quinoa(cooked)-1/2 cup
• Yellow bell pepper(chopped)-1/4 cup
• Red bell pepper(chopped)-1/4 cup
• Basil and thyme(finely chopped)-4 tbsp
• Oilve oil-1tbsp
• Fresh lemon juice-2 tbsp
• salt and pepper to taste

Method-

• In a salad bowl,mix all the vegetables with quinoa and herbs.Drizzle it with olive oil and lemon juice.Season with salt and pepper and serve cold.

8.COUS COUS SALAD


Ingredients-

• Couscous-100gm
• Onion(finely chopped)-50gm
• Yellow bell pepper(finely chopped)-25 gm
• Red bell pepper-(finely chopped)-25 gm
• Tomato(deseeded and finely chopped)-50 gm
• Parsley(finely chopped)-20 gm
• Lemon juice-25 ml
• Olive oil-30 ml
• salt and pepper to taste

Method-

• Soak couscous in hot water and cover it with cling wrap.Keep it soaking until it softens.This should take about 10 minutes.Strain and let it cool.
• In a bowl,add all the chopped vegetables andtip in the cools.Season it with salt and pepper,followed by lemon juice and olive oil.Toss it gently with a spoon and serve cold.

9.APPLE CHICKEN SALAD

Ingredients-

• Big apples-2
• Walnuts-4
• Boiled shredded chicken-200 gm
• Honey- 1 tbsp
• Raisins(as per choice)-
• Italian salad dressing
• Salt and pepper as required

Method-

• Cut apple into small quarter pieces.In a bowl,add apple pieces,walnuts,raisins,honey,boiled shredded chicken,Italian salad dressing,salt and pepper as per taste.Mix well and serve.

10.CHICKPEA SALAD

Ingredients-

• Boiled chickpea-1 cup
• Yellow bell pepper-1
• Red bell pepper-1
• Onion-1
• Black salt-1/2 tbs
• Green chilli-1
• Coriander leaves
• Salt if needed

Method-

• Boil chickpeas with salt.In a bowl, add boiled chickpeas, add yellow and red bell peppers cut into small pieces and mix them.Then add chopped onions, black salt, green chillies.Mix well and garnish with coriander leaves and serve.

11.SHRIMP CAESER SALAD

Ingredients-

• Shrimps/prawns-500 gm
• Salt-1 1/2 tbs
• Chilly powder-1 tbs
• Mayonnaise-2 tbs
• Lettuce-1 bunch
• Lemon juice-1 1/2 tbs
• Garlic croutons-1
• Chilli flakes(as per need)

Method-

• Marinate shrimps/prawns with salt, chilly powder and turmeric for 45 minutes.put 2 tablespoons of oil in a pan.Add the marinated shrimps/prawns and fey well and keep aside.In a bowl, add chopped lettuce,oil of fried shrimps/prawns including the fried shrimps/prawns, meyonnaise,lemon juice, chilli flakes and salt as per taste. Mix it well. Serve the salad with croutons.

12.MANGO AND PRAWN SALAD

Ingredients-

• Green mangoes-2 cut into strips
• Prawns-4 cooked
• Red chilli-1 sliced
• Mint leaves-3 sliced
• Basil leaves-3 cut
• Roasted peanuts-1/2 tbsp

Method-

• In a bowl, mix the green mango, chilli and cooked prawns. Toss and transfer to a bowl and garnish with mint and basil leaves and crushed peanuts.

13.CREAMY TOMATO SALAD

Ingredients-

• Tomatos-2
• Onion-1
• Green chillies-2
• Thick fresh curd-1 cup 
• A handful of coriander leaves

Methods-

• Finely chop the tomatoes and onion,green chillies and corinder leaves. Add curd and salt.ready creamy tomato salad.

14.MIXED GREEN SALAD

Ingredients-

• Cucumber-1
• Tomatoes-2
• Cabbage-1/4
• Carrot-2
• Onion-2
• Olive oil-1
• Vinegear-2tsp
• Sugar--1/2tsp
• Salt-toTASTE
• Lemon juice-1/2 tsp
• Pepper powder-1/2 tsp

Method-

• Mix sugar with vinegar till it is thoroughly dissolved. Add opil, salt, lemone juice, and pepper, and stir. Cut vegetables in desired pieces. Mix them nicely with the salad oil prepared with vinegar and toss. the salad is ready to serve.

15. VEGAN TABBOULEH SALAD

Method-

• Mixed cooked couscous or quinoa, with the lemon dressing, finely diced and deseeded tomatoes, roasted nuts (any) and a herb of your choice (we always pick coriander or flat-leaf parsley). serve at room temperature.

16.MOCK CHINA FIX SALAD

Method-

• This one imbibes all Chinese flavour sensibilities- sweet, bitter, sour, spicy and salty- without being Asian, Start by grating raw carrots, add pomegranate.blueberries or dried cranberries, toasted sunflower seeds, a pinch of pepper and paprika each. lemon juice and olive oil. Mix well, refrigerate and serve.

17.WARM PEPPER AND CHEESE SALAD

Method-

• Slow roast olive oil rubbed bell peppers in an oven for 30 minutes. Desk in, chop roughly and toss with equal parts of boiled black eyed peas (a.k.a chauli), mozzarella or ricotta, white onions, vinegar (cider or red wine) and oregano. Try to consume when warm by keeping all ingredients ready in a bowl and adding the hot peppers last.

18.HOUSE SALAD

Method-

• Thoroughly wash and mix any five lettuce leaves (remember to add at least one sharp and spicy variant) with any of the above dressings. To add a little bit of a bite, bake an entire garlic pod in the oven for 20 minutes. Chop off the bottom and simply squeeze out as many pods as you like into the mix.

19. THE LITTLE MEAT ITALY SPECIAL SALAD

Method-

• Chop or julienne  three different kinds of salami (we love mixing prosciutto, pepperoni and chorizo or Goan  chourico) with cubed  mozzarella, chopped tomato, chili-spiked olive oil and a splash of vinegar (cider or red wine).

20.COLD COLESLAW SALAD

Method-

• Toss bean sprouts, shredded carrots and celery, minced fresh red chili, soy sauce, sesame oil and a bit of sugar. Top  with chopped peanuts and basil, mint and coriander. Make it meaty by adding slivered chicken or prawn marinated in soy and lightly wok tossed, chili serve.

21.SALMON CIGARS SALAD

Method-

• Cut fresh pineapple into thick matchstick size pieces, wash and set aside. Take a few smoked salmon slices, smear with cream cheese, add a stalk of watercress and a few pineapple batons. Add salt and pepper before rolling.

22.RAW MANGO FISH SALAD

Method-

• Rub a fillet of bekti (or any sweet, boneless fish) with equal parts mint  and tamarind chutney. Add slivers of raw mango on top, wrap in a banana leaf and cook in an oven for 25 mins. Once cool, shred the fish into a mixed bowl of greens dressed with more mint and tamarind chutney, a dash of lemon juice, salt and pepper.

21.THE ITALIAN SALAD

Ingredients-

• Mix lettuce (roquette, romaine, lollo rosso):4 large cups
• Cooked paste-4 large cups
• Sliced olives-1 small cup
• Cherry Tomato-2 small cups
• Sliced grilled chicken (for non-vegetarians):1 large cup (marinate chicken with garlic, lemon juice, salt, pepper and oregano, Grill and slice when cool). Can be substituted with any other vegetable/meat.
• Parmesan-1 small cup
• Basil (chopped)-1 small cup
• Grilled bell peppers-1 large cup (dice bell peppers and grill with a little oil, salt, pepper,and any dry herb)
• Balsamic Vinaigrette-1 small cup

Method-

• Mix all ingredients together except the balsamic and cheese. Toss with the dressing, and sprinkle parmesan just before serving.

22.ORANGE, QUINOA, &FETA SALAD

Ingredients-

• Kale-1 large cup
• Mix lettuce (roquette, romaine, lollo rosso)-3 large cups
• Cooked guinea-1 large cup
• Orange segments-1 large cup
• Thinly sliced red onions-2 tbsp
• Feta cheese-1 small cup
• Grated carrot-1 small cup
• Pomegranate  pearls-1 small cup
• Lemon mint vinaigrette-1 small cup

Method-

• Mix all ingredients except the vinaigrette and Feta. Toss with the dressing just before serving. Top with crumbled feta and serve.

23.MANGO AND PANEER SALAD

Ingredients-

• Paneer cubes-250 g
• Alphonso mango peeled (cut into small cubes)-2
• Ajwain-1 tsp
• Olive oil-3 tbsp
• Salt to taste
• Black pepper to taste
• Pistachio (crushed)-4 tbsp
• Few mint leaves

Method-

• Saute paneer in a pan with olive oil, ajwain, salt, and pepper, Separately, mix mango, mint and pistachio. Layer the mango mixture on top of the paneer cubes in a plate and serve!

24. HEALTHY BOWL

Ingredient-
For making the bowl

• Suji-1 bowl
• Corn flour-1 tbsp
• Chili flake-1/2 tsp
• Salt

For stuffing

• Sweet corn-2 tbsp
• Fresh sprouts(moong, math, channa, rajma, and so on)-1 bowl
• Boiled potato (chopped)-1
• Tomato(finely chopped)-1
• Coriander leaves-1 tsp
• Chat masala-1 tsp
• Lemon juice-1/2 tsp
• Jeera powder-1/2 tsp
• Salt to taste
• Salty sev (semolina) for garnishing-1/2 cup

Method-

For making bowl

• Mix all ingredients and knead into a stiff dough. Then make small puris and wrap it to the outer portion of a small steel bowl/ Then deep fry them. Keep aside to cool down so that the shape comes out nicely.

For stuffing

• Except coriander and sev, mix all  ingredients for stuffing and fill a little portion inside every bowl. Garnish with coriander and sprinkle sev over each puri. Serve with mint chutney.

25. FRESH AND DRY FRUIT SALAD WITH YOGURT DRESSING

Ingredients-

• Pomegranate seeds-1 bowl
• Banana-1
• Apple-1
• Orange(peeled and de-seeded)-1
• Sweet lime(peeled and de-seeded)-1
• Curd-500 gm
• Fresh cream-50 gm
• Dry fruits (Almond, cashewnuts, walnut,pistachios, raisins)-1 bowl
• Sugar-4 tsp
• Freshly ground cardamom powder-1/4 tsp

Method-

• Cut all the fruits into bite size pieces. Chop all dry fruits into small pieces.
• In a bowl, mix yogurt well with freshly ground cardamom powder and fresh. If you want you can omit sugar.
• Add cut fruits and mix it well, then add chopped dry-fruits save some for dressing
• Freeze the mixture in bowl for 1/2 an hour.
• Scoop the mixture in bowls, sprinkle with remaining dry-fruits, and serve.