INGREDIENT IDEOLOGY | POWER-PACKED SALADS INTO THE NEW YEAR BY: DR. KAVIRAJ KHIALANI- CELEBRITY MASTER CHEF
/POWER-PACKED SALADS INTO THE NEW YEAR
Indulge in the crunch & freshness of salads this season & stay rejuvenated!
A Salad is a dish consisting of mixed, mostly natural ingredients with at least one raw ingredient. They are often dressed, and typically served at room temperature or chilled, though some can be served warm. Garden salads use a base of leafy greens such as lettuce, arugula/rocket, kale or spinach; they are common enough that the word salad alone often refers specifically to garden salads. Other types include bean salad, tuna salad, bread salad (e.g. fattoush, Panzanella), vegetable salads without leafy greens (e.g. Greek salad, potato salad, coleslaw), sōmen salad (a noodle-based salad), fruit salad, and desserts like jello salad.
Salads may be served at any point during a meal:
Appetizer salads- light, smaller-portion salads served as the first course of the meal
Side salads- to accompany the main course as a side dish; examples include potato salad and coleslaw
Main course salads- usually containing a portion of one or more high-protein foods, such as meat, fish, eggs, legumes, or cheese
Dessert salads- sweet salads containing fruit, gelatin, sweeteners or whipped cream.
When a sauce is used to flavor a salad, it is generally called a salad dressing; most salad dressings are based on either a mixture of oil and vinegar or a creamy dairy base.
Bound salads are assembled with thick sauces such as mayonnaise. One portion of a bound salad will hold its shape when placed on a plate with a scoop. Examples of bound salad include tuna salad, chicken salad, egg salad, coleslaw, and potato salad. Some bound salads are used as sandwich fillings. Some pasta salads, e.g. macaroni salad, are bound salads. They are popular at picnics and barbecues.
Dessert salads rarely include leafy greens and are often sweet. Common variants are made with gelatin or whipped cream; e.g. jello salad, pistachio salad, and ambrosia. Other forms of dessert salads include regional dishes such as Midwestern America's ambrosia-like glorified rice and cookie salad, which contains crumbled cookies as an ingredient.
Here are a few simple, easy to make & Nutritious Salad Recipes to start up the new year with positivity and hope in a bowl tossed with health and nutrition:
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 sliced
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.
Micro greens/ 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 it 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, and mix well.
3. Add in the body of the salad- cook the sweet potato separately and add it here along with the shallots and chickpeas toss well.
4. Arrange the base of the salad in a serving bowl, and 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, and 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 from 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 choice of fruits as per seasonal availability.
3. Combine the dressing ingredients in a mixing bowl.
4. Add in 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 use assorted nuts like walnuts/ apricots/pine nuts etc on this salad.
