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Ingredient Ideology | HEARTY BOWL OF SALADS TO RELISH BY: DR. KAVIRAJ KHIALANI- CELEBRITY MASTER CHEF

Indulge in the crunch & freshness of good health!

Summer Season is here and there is a need to be slightly aware of what needs to be included in our diets and the importance of nutrients and dietary fiber along with the essential vitamins and immunity-boosting properties are to be looked at in order to have balance on the taste buds, palates & the personality of the ingredients need to inculcate a feeling of welcome onto our plates

Here are a few simple, easy to make & Nutritious Salad Recipes:

Recipe-1] TIC TAC TOE SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup- iceberg, romaine, cos lettuce.

For the body of the salad:

Boiled sweet corn- 1 cup

Sliced green cucumber- ½ cup

Sliced red onions- ¼ cup

Red radish- 2-3 no slice
Green capsicum/ red capsicum- ¼ no cubed

Tomatoes-3-4 cherry variety sliced

For the dressing of the salad:

Olive oil- 2 tbsp.

Lime juice- 2 tbsp.

Mustard paste-1 tsp

Rock salt/sea salt- 1/4 tsp

Crushed black pepper- ½ tsp

Roasted crushed cumin-1 /2 tsp

Honey-1 tbsp.

Mint leaves-10-12 no

For the garnish of the salad:

Pomegranate seeds/ flax seeds/ sunflower seeds- 1 tbsp.

Microgreens/ mint/ coriander/parsley- 1 tbsp
Method:

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the dressing.

3. Add in the body of the salad just before serving.

4. Arrange the lettuce leaves at the base of your serving bowl/ plate.

5. Place the tossed salad on top and garnish appropriately.

6. Serve immediately.


Recipe-2] BOWL OF FASCINATION

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup- iceberg, romaine, Lollorosso lettuce

For the body of the salad:

Sweet potato- 400 gms, peeled and cubed.

Boiled chickpeas- ½ cup

Shallots/madras onions- ½ cup cut 1 x 2

To saute the sweet potato for 8-10 mins in the following:

Oil- 1 tbsp. + garlic- 1 tsp chop + ginger – 1 tsp chop + salt and pepper to taste + water- ½ cup + garam masala powder- ¼ tsp + chopped coriander- 1 tbsp.

For the dressing of the salad:

Lime juice- 2 tbsp.

Tahini paste- 2 tbsp.

Hung curd-1/2 cup.

Peanut butter- 2 tbsp. blended in 1/4 cup warm water.

Crushed black pepper- ½ tsp

Mint leaves- 2 tbsp.

Chat masala-1/2 tsp

For the garnish of the salad:

Roasted crushed peanuts/roasted almonds/ melon seeds- as desired.

Fresh herbs- basil/ oregano/ thyme- as available can be added.

Method

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the lime, peanut butter mixture, pepper, salt and mint leaves, mix well.

3. Add in the body of the salad- cook the sweet potato separately add it here along with the shallots and chickpeas toss well.

4. Arrange the base of the salad in a serving bowl, arrange the salad over it.

5. In another mixing bowl combine the hung curd + tahini + chat masala mix well and add that on top of the salad like a drizzle topping and garnish, serve.

Recipe-3] TRUE TO LIFE TOSS 

Ingredients:

For the base of the salad:

White and purple cabbage- 1 cup shredded

For the body of the salad:

Sprouted moong – 2 cups

Cucumber-1/2 cup cubed

Tomatoes-1/4 cup cubed

Green chilies- 1 tsp chop

Onions-2 tbsp. chop

Pomegranate seeds- ¼ cup

Grapes- black/green-1/2 cup

Chickoo-2 no peel and cubed.

For the dressing:

Olive oil- 2 tsp

Lime juice- 2 tbsp.

Honey-1 tsp

Jeera powder-1/2 tsp

Chat masala-1/2 tsp

Ginger juice- 1 tsp

Mango pickle masala- 1 tsp from your mango pickle jar.

Mint leaves-1 tbsp. + 1 tbsp. coriander/basil leaves

For the garnish of the salad:

Chia seeds/ sunflower seeds/ sesame seeds- 1 tsp

Method:

1. Prepare the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the dressing.

3. Just before serving add in the body of the salad and toss well.

4. Arrange the base on a serving plate/bowl top it up with the tossed salad.

5. Garnish appropriately as desired and serve chilled.

Recipe-4] LA VOILA SALATA

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup – Lollorosso, chicory, cos lettuce

For the body of the salad:

Fusilli pasta- 2 cups or any pasta of your choice- boiled.
Tofu/ Paneer-1/2 cup cubes grilled/pan-fried.

Cherry tomatoes- 5-6 no cut 1x 2

Red/green/yellow peppers-1/2 cup cubed

Broccoli florets- 1 cup blanched.

For the dressing of the salad:

Olive oil- 2 tsp

Garlic- 1 tsp chop/burnt garlic flakes- 1 tsp.

Tomato ketchup- 2 tsp

Lime juice- 2 tsp

Chili flakes- ½ tsp

Mixed herbs-1/2 tsp

Salt and crushed black pepper to taste

Parsley- 1 tbsp.

Chat masala-1/2 tsp

For the garnish of the salad:

Black and green olives- 3-4 no sliced.

Fresh basil/rosemary- 2 tbsp.

Shavings of parmesan/ cheese- 2 tbsp.

Method:

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the body and the dressing and toss well

3. Arrange the base of the salad on a salad plate or bowl, place the tossed salad on the base, garnish it well and serve it immediately along with a portion of crispy garlic bread.


Recipe-5] FRUITY PARADISE

Ingredients:

For the base of the salad:

  • Banana leaf- 1 No cut it as per the size of the serving plate/platter.

  • For the body of the salad: use your choice of fruits.

  • Watermelon- 1 cup cubes

  • Musk melon-1/2 cup cubes

  • Green apple- ½ no cubed

  • Chickoo- ½ cup cubed

  • Papaya-1 cup cubed.

  • For the dressing of the salad:

  • Orange segments- ½ cup of fresh orange

  • Ginger juice- 1 tbsp.

  • Mint leaves- 10-12 no 

  • Honey-1 tbsp.

  • Chat masala-1/2 tsp

  • Mustard paste- ½ tsp

  • Lime juice- 2 tbsp.

  • Sunflower seeds/ melon seeds- 2 tsp

  • For the garnish of the salad:

  • Pomegranate seeds- ½ cup/ olives/ grapes/ fresh herbs/ micro greens 

    Method:

  1. Prepare all the ingredients for the salad.

  2. Use a choice of fruits as per seasonal availability.

  3. Combine the dressing ingredients in a mixing bowl.

  4. Add the fruits to the dressing bowl just before serving, toss well.

  5. Arrange the banana leaf on a serving plate/platter top it with the tossed salad, garnish appropriately, and serve to use assorted nuts like walnuts/ apricots/pine nuts etc on this salad.