Salads : The green way to go

Make salad a part of your daily diet

The Hindu :Moushmi Kishore ; September 20, 2013

Munching on a salad is one of the simplest and most satisfying

 ways of reducing your intake of calories. 

Here are some recipes

The best way to replenish the water and electrolyte needs of our body 

is through fresh servings of fruits and vegetables. Salad ingredients

 have plenty of nutrient-rich plants which contribute to our health.

 Adding a salad almost every day to your diet brings plenty of health

 benefits. Green leafy vegetables are nutrient-rich, as their leaves

 contain sunlight-catching and energy-converting chlorophyll. 

They do not contain cholesterol and are naturally low in calories 

and sodium.

Munching on a salad can be one of the most satisfying ways of 

reducing your calorie intake. You could add some walnut and 

salmon to include omega-3 fatty acids and choose a low-cholesterol, 

fat-free dressing. It prevents health complications and is a hearty

 meal in itself. You may customise by including different textures,

 flavours, and ingredients to find a mix that works for you.

Here are recipes of some delicious healthy salads tossed in 

dressings which are truly refreshing

Sprouts and Vegetable Salad

Ingredients

Beans sprouts (or any of your choice): 1 cup

Carrot cubes: quarter cup

Cucumber, finely chopped: quarter cup

Tomato, finely chopped: quarter cup

Lettuce: half cup

Shredded spinach: quarter cup

Chopped spring onion: 1 tbsp

Garlic clove, minced: 1

Ginger, minced: half inch piece

Vegetable stock: 2 tbsp

Vinegar: 1 tsp

Soy sauce: 1 tsp

Sesame oil: 1 tsp

Salt to taste

Method

Mix together all the ingredients for the dressing such 

as garlic clove, vegetable stock, vinegar, soy sauce 

and oil together in a bowl and refrigerate. Now, put all 

the ingredients except salt, separately in another bowl. 

Place the lettuce in a layer on a serving platter. 

Arrange all the vegetables on it, sprinkle a pinch of 

salt, and pour the dressing on it.

Chilled Noodle Salad

Ingredients

Noodles: 1 packet

Spring onion, finely chopped: 1

Capsicum, finely chopped: quarter

Carrot, grated: 1

Chilli flakes powder: 1 tsp

Salad oil: quarter cup

Vinegar: quarter cup

Black pepper powder: half tsp

Sugar: half tsp

Salt to taste

Method

Cook noodles by boiling in salt water. Rinse under cold water, 

and let it drain well. Set aside to cool. In a big bowl combine

 vegetables, dressing ingredients, and noodles until well 

coated. Cover the bowl and refrigerate for sometime

 before serving. Garnish with toasted sesame seeds if desired.