India Food Network
Aug 01, 2014
Why should salads be part of our diet? Salads usually include fruits and vegetables, and provide many nutritional benefits like fibre, vitamins, minerals and healthy fat. So, here is a look at three healthy salads that provides :
1. Banana Raita
Banana raita is one of the best salads you can include as a part of your meal. The combination of banana and raita will give a sweet change to your taste buds and add variation to your meal. Make sure you use low fat curd to make the raita healthy.
1 cup fresh low-fat curd beaten
1/2 cup chopped banana
1/2 tsp freshly ground mustard
1/2 tsp finely chopped green chillies
1 tsp sugar
salt to taste
To make banana raita, mix the ingredients in a bowl and serve it chilled
Cabbage has abundant source of Vitamin C, and including cabbage as part of your salad will not just be healthy but also an excellent twist to your salads.
Here is the recipe for a healthy cabbage salad.
1/2 finely sliced cabbage
1 tsp freshly ground black pepper
1/2 tsp sugar
Salt to taste
For the dressing:
2 tbsp sugarcane vinegar
1 tbsp olive oil
To make cabbage salad, emulsify the sugarcane vinegar and olive oil, add black pepper, sugar and salt. Mix it well till the sugar dissolves and then add the mixture to the cabbage. Make sure you serve it chilled.
3. Bean Sprouts and Capsicum
There is nothing like including bean sprouts and capsicum as a part of your salad. The combination of lends enough of Vitamin C and is rich in protein.
1 1/2 cup bean sprouts
1/4 cup thinly sliced capsicum
salt to taste
To make the salad, mix the bean sprouts, capsicum and salt in a bowl and toss it well. Add finely chopped spring onion and coriander to garnish the salad. Serve it chilled.
Here’s a tip to make the salad spicy: heat oil in a pan, add garlic and heat it on medium flame for about 15 seconds. Cool it and add vinegar, soy sauce, sugar and chilly powder and mix it well. The mixture can then be added to your salad for variation.
So, these easy-to-cook salads can be part of your daily meal, keeping your diet intact without compromising on taste.