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Salads – Food with benefits!

I was actually going to write about something else, but in the middle of upgrading my computer’s OS, power cuts and emergency work, I thought salads would be quickest to put together and in sync with the previous post about natural fast foods!

Salads are a valuable dish – sometimes they make up my entire meal because they’re so filling. They are a pleasure to make and I just love the texture and taste. It is also good to know that by eating salads at least twice a week, we can keep several health issues at bay. Our body gets vegetable salts and acids in their natural form – the best form. Salads are especially beneficial for those with gout, rheumatism, gallstones, kidney or bladder stones and they help by purifying the system.

So lets move on to the salad recipes. I’ll begin with my favorite:

Moong sprouts salad

You need: 2 cups Sprouted moong (green gram sprouts), one onion, one cucumber, two carrots, two large tomatoes, shredded cabbage, a little finely-chopped coriander, juice of half a lemon, 2 tsp olive oil, a little sugar and salt to taste.

Finely chop onions, cucumber, carrots, and tomatoes. Shred cabbage and add all these to a bowl. Add olive oil, sugar and salt, and lemon juice. Garnish with coriander. Enjoy. I usually don’t prefer to add a dressing to my salads. This salad tastes fab, crunchy and is very filling. Low calorie.

Cauliflower salad

Cut a medium size, steamed cauliflower and three three boiled potatoes and mix with juice of half a lemon, and 2-3 teaspoons of olive oil. Add salt and pepper to taste. Some mayonnaise makes it yummy, but adds to those calories.

Cheese Salad

Shred some lettuce finely and place on a glass dish as a layer. Over this, arrange a layer of sliced onions, a layer of sliced tomatoes. Optional – slices of hard boiled eggs. Sprinkle salt and pepper over this. Grate some cheese on top. Optional: A dressing of cream, salad oil, vinegar and a little mustard, all mixed together.

Potato salad 1

Cut boiled potatoes in slices and soak in a layer of water. Grate a small onion and mix with the potatoes. Add salt, pepper, vinegar and oil to taste. 1 oil: 3 vinegar ratio.

Potato salad 2

You need boiled potatoes, one beetroot, spring onions, olives, vinegar, salad oil, salt, pepper, minced parsley. Cut potatoes in small pieces and place in a salad bowl. Cut onions and olives and add to potatoes. Mix vinegar, oil, salt, pepper and pour in salad bowl. Garnish with beetroot and parsley.

Summer salad

Mix shredded lettuce, spring onions, cucumber, tomatoes with pepper, salt, oil and vinegar.

Or cold green peas, French beans, carrots, turnips, lettuce with salt n pepper, oil and vinegar.

Mega salad

You can be flexible with the ingredients and the quantity, obviously. Possibilities are: chopped lettuce, sliced mushrooms, sliced olives, chopped tomatoes, cucumber and apple, grated carrot, grated cabbage, walnuts, cubed beetroots, chopped avocados, sunflower or pumpkin seeds, sprouts.

Mix all these and enjoy.

Russian salad

You need: Half a cup boiled peas, half a cup boiled and chopped carrots, half a cup boiled chopped potatoes, half cup chopped spring onions, chopped cucumber,  half cup chopped apple, pineapple, half a tsp mustard seed powder, half cup castor sugar, mayonnaise to taste, salt and pepper to taste.

So basically you boil carrots, peas and potatoes and chop them. Chop cucumber, tomatoes, spring onions. Chop apple and pineapple. Can add cherries, salt, pepper and mustard seed powder and the castor sugar. Mix in the mayonnaise and toss. Serve cold.

Diet salad

Two desert apples, half a fresh pear, half an orange, 2 capsicums, two carrots, two sticks celery, half a cucumber, some raisins, five fresh strawberries (optional).

Cut all the fruits coarsely and grate the vegs. Mix in a bowl and chill. (the salad I mean).

The accompaniment is a curd dip that you can make with two cups curd to which you add half a cup chopped onions, a shredded green chili, half tsp mustard powder, 1 tsp sugar and salt to taste.

You can get creative with salad adding shredded cheese or paneer cubes and boiled pasta – goes well with salads and makes it more attractive for kids to eat.


0 01 February, 2011 Health February 1, 2011

About the author

Vidya's healthy concoctions (read: health posts) makes the perfect cup of GingerChai for body and soul of our readers. Follow @vidyasury You can read her personal concoctions in her personal blog, Going A-Musing

View all articles by Vidya Sury


  1. Anney

    Never thought Salad could be delicious…I personally love the curd salad..with onions,cucumber and tomatoes with salt and green chilli or pepper!
    Yum Yum…

  2. Nandini

    Once in a week, we have sprouts salad the way you mentioned minus the olive oil since we don’t use it.

    Will try rest of your list too 🙂 thanks for sharing.

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