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Rainbow Salad is one healthy way to get more vegetables in your food. Kids as well as adults love the pop of colors and is a nutritious and delicious option of healthy food.  Seeds being the superfood, add crunch and a nutty texture to the whole salad.

This low fat rainbow salad has all the food colors like, red, green, purple, orange etc. which is necessary for the body as it contains all the nutrients a body requires. Rainbow foods provides nutrients like Vitamin C, Fibre, Beta-Carotene, Lycopene and folate etc. This Salad is rich in potassium and dietary fibre.

INGREDIENTS:

  1. 1 Cup Napa Cabbage
  2. 2 Cup Iceburg Lettuce
  3. 1 Cup Red Cabbage
  4. 1 Cucumber
  5. 2 Tomatoes
  6. 1 Avacado
  7. 1/4 Cup Walnuts
  8. 1 Tablespoon Sesame seeds
  9. 1 Tablespoon Pumpkin Seeds
  10. Fresh chopped coriander
  11. Salt to taste
  12. Black Pepper to taste
  13. 1 Tablespoon Balsamic Vinegar

PREPARATION TIME: 15 minutes

HOW TO PREPARE:

  • In a bowl, throw roughly chopped Napa cabbage and Iceberg Lettuce
  • Add Shredded red cabbage and freshly chopped coriander
  • Add diced tomatoes , avacados and cucumber, mix well
  • Throw in Sesame seeds, Pumpkin seeds, and chopped Walnuts
  • Sprinkle Salt and Black pepper
  • Pour in Balsamic vinegar and mix all ingredients well.
  • Serve chilled or at room temperature.
Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 182.3 Calories from Fat 128.7
% Daily Value*
Total Fat 14.3g 22%
Saturated Fat 1.8g 9%
Trans Fat 11.7g
Cholesterol 0.0mg 0%
Sodium 78.0mg 3%
Total Carbohydrate 12.8g 4%
Dietary Fiber 6.0g 24%
Sugars 2.5g
Protein 4.4g 9%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Salads generally are very light on stomach and refreshing for the soul. Its a ready to eat food made up of small pieces of fruits or vegetables(which can be eaten raw). Its normally served at room temperature or chilled. Salads come in so many varieties and if accompanied with a little protein or healthy fats or even nuts can become a meal in itself.

INGREDIENTS:

  1. 1 Cucumber
  2. 2 Tomatoes
  3. 1 Capsicum
  4. 100 gms Paneer(Indian Cottage Cheese)
  5. 15-20 slices of Green Olives
  6. Few Jalapenos
  7. 1 Lemon (Juice)
  8. Few Roasted Peanuts(Optional)
  9. Salt to Taste
  10. Black Pepper to Taste
  11. 1/4 Cup Fresh Mint & Coriander Leaves
  12. 1 Teaspoon oil

PREPARATION TIME: 15 Minutes

HOW TO PREPARE:

  • Peel and wash the cucumber and dice it, keep it in a bowl
  • Dice Tomatoes and Capsicum and Add it to bowl
  • Heat a non stick pan, apply oil and pan grill the paneer
  • Once its golden brown, Dice it and add it to bowl too
  • Add Jalapenos and olives and give salad a good mix
  • Sprinkle Salt, Pepper, and chopped Mint and Coriander Leaves
  • Finally add in peanuts and Juice of 1 Lemon
  • Toss the salad nicely to evenly coat it with lemon juice and salt
  • Serve at room temperature before main course or as a meal in itself.