Salads are an excellent appetizer and a good source of vitamins, minerals, and fiber. Unlike in the West, where fatty sauces of cheese, mayonnaise, alcohol, vinegars, sweeteners, and other additives add flavor to the bowl, Indian salads employ low-calorie dressings made out of readily available items.Lemon, ginger-garlic, coriander, onion, fenugreek leaves, coriander seeds, fat free curd, mint leaves, green chilies, tomatoes, sesame seeds, and other flavors are just a handful that give the salad an extra zing. Green salads are high in fiber and are considered negative energy foods, so eating one before meals will help you lose weight. Here are a few points to remember while making your salad as given by Siddhi Deshpande Takalkar, best dietician in Pune:
- Greens all the way:
Why should you go green? They’re high in fiber and water and can help you maintain a healthy blood sugar level throughout the day.Also phytonutrients are abundant in green diets. Before you get into the finer details, be sure you have a solid foundation. So choose lettuce, beans, broccoli, and other greens as the salad’s most vital and healthiest ingredients.
- Fiber is necessary:
Salads with lentils and legumes, flax seeds, chia seeds, and hemp seeds are all high in fiber. Because high-fiber foods take longer to digest, you’ll feel fuller for longer. Fiber also aids weight loss and keeps the digestive tract running smoothly.
- More the protein the better:
You don’t have to eat chicken or fish to get enough protein in your diet. Quinoa, buckwheat, soy/tofu, and cottage cheese are all excellent salad ingredients that complement the rest of the seasonal vegetables you plan to utilize. Protein reduces blood pressure and lowers the risk of cardiovascular disease.
- Nuts are important:
Salads with nuts have a fantastic texture. Almonds, walnuts, pistachios, pine nuts, and pecans are all good choices. Nuts are also high in natural fiber, proteins, minerals, and even unsaturated fats, making them a powerful source of energy.
- Eat seasonal food:
Choose the best of what’s in season to ensure that your food is both fresh and flavorful. It will also be affordable for you. This implies that in the summer, pick up bright bell peppers, pumpkins, zucchini, mangoes, and melons, and in the winter, cauliflower, peas, and other similar vegetables.
Now that you know what you should put in your salad. Here are some salad scrumptious and healthy recipes that you should try:
- Chatpata salad:
- 1/2 teaspoon sugar
- 4 pinches cumin powder
- 4 pinch black salt
- 2 tomato
- 4 carrot
- 2 handful lettuce leaf
- 4 pinches salt
- 4 pinches black pepper
- 4 pinches chaat masala
- 3 chopped green chilli
- 3 cucumber
In a dish, wash and cut circular slices of cucumbers to make this delightful salad recipe. Also, wash the tomatoes and carrots before cutting them. Then, in a large mixing bowl, combine all of the chopped vegetables. Then, in a mixing bowl, combine chaat masala, black salt, black pepper powder, roasted cumin powder, salt, sugar, and lemon juice. All of the ingredients should be combined. Serve and enjoy.
- Chana Salad:
- 2 cup chana / chickpea (boiled)
- ½ onion (sliced)
- ½ cucumber (sliced)
- 5 cherry tomato (halves)
- ½ capsicum (sliced)
- 2 chilies (chopped)
- handful salad leaves
- handful lettuce
- handful moong beans sprouts
To begin, place 2 cup chana in a mixing dish. Make sure the chickpeas are soaked and cooked. 1/2 onions 1/2 cucumber, 5 cherry tomatoes, 1/2 capsicum, and 2 chili peppers.1 tablespoon prepared salad dressing. Mix well. Add a handful of salad leaves, lettuce, and moong bean sprouts now. Mix everything up thoroughly. Add crispy tofu and serve your chana salad.
For salad recipe it is important that you follow your heart and what works for you. These and many more healthy recipes are available on Nutriworks. Contact Siddhi Deshpande-Takalkar, best diet consultant in Pune.