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Showing posts with label Salads. Show all posts
Showing posts with label Salads. Show all posts

Jul 22, 2015

438: Summer Cucumber Salad

The refreshing cold cucumber salad is perfect for a summer lunch or dinner.This salad is very good for diabetics.

Ingredients

English cucumber                   1 no  (Peeled, and diced)
 Medium Carrots                     4 no  (Grated)
Green chilies                          2 no (Slit lengthwise and seeded)
Finely chopped mint leaves      2 tbsp.
Lemon juice                           1 tbsp.
Low fat Plain yogurt                ¼ cup.
Sesame seeds                        2 tbsp. (Dry roasted & ground)
Cumin seeds                          2 tbsp. (Dry roasted & ground)
Chili powder                          ¼ tsp.
Turmeric powder                     ¼ tsp.
Oil                                         1 tbsp.
Mustard seeds                        ½ tsp.
Nigella seeds                          ½ tsp.
Salt                                       to taste.

Method: 
  • In a small bowl combine yogurt, grounded sesame& cumin and mix well to make a smooth paste.
  • Gently mix in the chopped cucumber , grated carrots and salt. Set aside.
  • Heat the oil in a pan over medium heat. Add the mustard seeds, nigella seeds, green chilies. Fry for one minute.
  • Now add the turmeric and chili powders. Mix well and remove from the heat and let cool slightly.
  • Pour this into the cucumber mixture, toss gently.
  • Add the lemon juice a and chill for 1 hour before serving.
  • Topped with mint & coriander leaves and serve cold.



Jun 2, 2015

435: Tri Color Salad



Raw vegetables should be a major component of any health diet. Use whatever vegetables are in season. This healthy salad platter makes a splendid centerpiece for a festive occasion. The colors are stunning.

Red Beet Salad
 
Raw Beets                            1 no (Grated)
Sunflower seeds                    1/2   cup
Chopped Mint                        1 Tbsp.

Green – Lettuce  salad

Chopped walnut /Almonds      ½ cup
Lettuce                                  1 bunch
Green Bell pepper                   1 no (chopped)
Olive oil                                  2 Tbsp.
Salt and Pepper                       To ‘Taste

Orange –  Carrot Salad

Carrot                                    2 No. (Shredded)
Unsalted Peanuts                    1 Tbsp.
Oil                                         1 Tbsp.
Cumin seed                            1 Tsp.
Mustard seeds                        ½ Tsp.
Sesame seeds                         1 Tsp.
Ground coriander                    a Pinch
Cayenne Pepper                      ¼ Tsp.
Lemon Juice                            1 Tsp.
Chopped Fresh Cilantro            2 Tbsp.


Method:

To Make the Beet Salad:  
  •  combine all the ingredients.


To Make Lettuce Salad:
  •  Heat skillet and toast the walnuts/Almonds over high heat until brown, leave to cool. Mix the Lettuce and green bell pepper. In a separate bowl, combine the olive oil, slat and p-pepper and pour over the Lettuce mixture.


To make Carrot Salad:

  • Place the carrots in a bowl and stir in the salt. Toast the peanuts in the skillet, stirring constantly until they turn a darker color and give off a rich aroma. Leave peanuts to cool and grind them coarsely or crush with a mortar and pestle. 
  • Heat the oil in a small pan and toast all the seeds until they “pop”. Add the ground coriander and cayenne pepper to the seeds and cook for a 1 minute. Stirring constantly.
  • Stir the mixture into the carrots, along with peanuts lemon or lime juice and chopped cilantro.


Arrange the Salad
Arrange each salad attractively on a large serving platter, Keeping them separate.


 
Tri Color Salad

Jan 7, 2015

420: Kabuli Chana Ki Chat - Chick Pea Salad





Snacks on your mind? Want to keep them healthy and tasty? Try this healthy and delicious chat.

Ingredients

Boiled Chickpeas                     2 cups
Finely chopped Cucumber        1 cup
Chopped cherry tomatoes        ½ cup
Finely chopped green chilies    3 no.
Lemon Juice                           1 Tablespoon

Masalas
Black Salt (Kala Namak)          a Pinch
Salt                                       To Taste
Chat Masala Powder                ½ Tsp.
Red chili Powder                      a Pinch.

Decoration.
Chopped Coriander leaves        1 Tablespoon.

Method: 
  • Soak the Kabuli chana (chick pea) overnight for 6-8 hours.
  • Boil it in a pressure cooker with 1 tsp salt and 1 tsp turmeric powder. Wait till 3 whistles. Allow the boiled Kabuli chana to cool.
  • Take a big bowl and add above ingredients, except coriander.
  • Add all Masala and lemon juice. Decorate with Coriander leaves
  • Mix well , serve  immediately.
  • Enjoy the healthy snack.


Tips: 
  • You can use tinned Garbanzos also.
  • You can add, tamarind and green chutney.
  • You can add boiled peanuts and boiled potato also.
Kabuli Channa Chat

Kabuli Channa Chat


Nov 15, 2014

415: Indian Style Slaw

Indian Style Slaw


Makes 6 cups

Ingredients

Green cabbage -                                            ½ pound
 Shredded Red cabbage                                  Handful (optional)
 Fresh Serrano chilies                                      3 no.
Capsicum                                                        ¼  (cut into strips)
Shredded Carrot                                              1/4 cup
Dry roasted peanuts /Almond Slices                ¼ cup
 Unsweetened Coconut   shreds/Dry coconut     ¼ cups
Chopped fresh cilantro                                     ¼ cup
Sea Salt                                                           1 ½ tsp.
Lime juice                                                        1 Tbsp.
For Seasonings
Olive oil                                                          2  tbsp.
Mustard seeds                                                1 Tsp.
Turmeric powder                                            ¼ tsp.


Method:
  • Cut the cabbage half in half lengthwise and slice both halves into shreds, as thin as you can. Keep aside.
  • Slice the Bell pepper, lengthwise and then cut them into thin slices. Cut the chilies into half moon slices.
  • Take a big mixing bowl; add both cabbage shreds , chilies, and bell pepper in it.
  • Grind the peanuts coarsely in a coffee grinder.
  • Add the coconut, cilantro,salt and lime juice into the cabbage mixture.
  • Sprinkle the ground peanuts over  the cabbage mixture.
  • Take the oil in a small skillet over medium high heat. Once the oil appears to shimmers, add the mustard   and wait for popping , switch off the stove and sprinkle the turmeric powder.
  • Pour the seasonings over the cabbge , using tongs  helps, combing the slaw  and ensure every shred of cabbage is evenly coated and well mixed.
  • Serve the slaw either at room temperature or chilled. 

Note:
Peanut allergy suffers , you can use other nuts as an alternative to the peanuts.



Indian
Style Slaw

Aug 6, 2014

402: Carrot and Raisins Salad






This is a great Healthiest Way of eating recipe that you can enjoy for lunch, dinner, or snack. And it's loaded with healthy Vitamin A.

The modern carrot gets its characteristic bright orange color from β-carotene, which is metabolized into vitamin A, a requirement for healthy eyesight, skin, growth, and infection resistance. Carrots are also rich in dietary fiber, antioxidants, and minerals. Carrots have higher natural sugar contents than most other vegetables (with the exception of beets)—for this reason, they make a wonderful snack when eaten raw.

When shopping the carrot, pick carrots that are deep orange in color and avoid ones that are crackled, shriveled, soft, or wilted.

This salad is a beautiful combination of sweet, sour and salty.

Ingredients

Big Carrot                                 1 no.                  
Chopped English Cucumber         ½ cup
Chopped Tomato                        ¼ cup
Raisins                                     ¼ cup
Finely chopped Green chilies        2 no.
Roasted Peanuts                        2 tbsp.
Chopped mint leaves                  1 tbsp.
Chopped Cilantros                      1 tbsp.
Lemon Juice                              1 tbsp.
Salt                                         to taste

Method    

  • Wash all vegetables well.
  • Shred carrots in food processor or use a hand grater.
  • Take a big bowl, Add the all the ingredients together. Mix well.
  • Chill for at least 15 minutes before serving.



Jul 31, 2012

Cucumber Kosambari

Kosumbari is a typical and traditional  veg salad in Karnataka. Make this delicious Cucumber Kosumbari, using this simple recipe from Madappalli.

Ingredients
Peeled and finely chopped English Cucumbers             - 2 cups
Moong dhal                                                         - 1/4 cup 
Finely chopped Green chillies                                – 3 no
Lemon juice                                                     – 1tbsp
Salt                                                                to taste

For seasoning:
Cooking oil                                                - 1 teaspoon
Mustard seeds                                           - 1/4 teaspoon
Asafetida                                                  - a couple of pinches
Cilantro                                                    - 3 tbsp. (finely chopped)
Grated coconut                                          – 3 tbsp.
Fresh basil leaves (optional)                          -  1 tbsp.

Method:
  • Soak Moong dhal in water in a bowl for about an hour, drain the water and set aside. Using warm/hot water will speed up the soaking process.
  • Add the finely chopped cucumber, cilantro, basil, green chillies and grated coconut to the Moong dhal and mix well.
  • In a small pan, heat oil, pop mustard seeds, add the Asafetida and fry for a second. And pour the mixture over the above cucumber mixture; add salt & Lemon juice. Mix well once again.
  • The Kosambari is ready to serve.


Jun 2, 2012

Fruit and Vegetable Chat

Healthy vegetable and fruit chaat is everyone’s favorite. Be it any season everyone prefers to eat Chaat. It adds uniqueness to food. Chaats are not only good to eat but it also provides essential nutrients to the body and keeps the digestive system strong.  Vegetable &Fruit chat is basically a mixture of different fruits, Vegetables and spices. This is perfect dish for health conscious people and diabetics.

Use the freshest of fruits and vegetables to avoid compromising on taste.  All the chosen fruits are fiber-rich, and this low-Cal combo also provides a vitamin c boost.  This Chaat was quiet filling and taste was sweet, sour, tangy and spicy. Do try this wholesome nutritious meal.

 Ingredients
Apples cored diced                               1 no
Pears cored diced                                 2 no
Pine apple   chopped                             1 cup
Mango peeled diced                                1 no
 English Cucumber peeled, diced           2 cups
Cherry tomatoes -                                 1 cup
 Finely chopped Jalapenos                        3 nos
Cooked Garbanzo (white chenna)           1 cup
Lemon juice                                            1 tsp.
Black Salt                                                2 tsp.
Red chili powder                                     ½-1 tsp.
 Coriander and Mint paste.                      2 tbsp
Tamarind pulp                                         1 tsp.
Chaat Masala powder                              2 tsp 
Amchur Powder(dry mango powder)         3/4 tsp.
Method:
  • Mix all the fruits and vegetables together in a bowl.Mix well and chill in refrigerator for 15 minutes.
  •  Before serving,add lemon juice, black salt,  amuchur powder,and red chili powder. Mix it well.
  • Serve with a dressing of mint paste mixed with tamarind pulp and Chaat masala.
  • Easy fruit chat is ready to serve. Serve with samosa and pakori
  • Note: 1 tsp. of lightly roasted and powdered cumin seeds may also be added. This preparation must be made fresh almost before being served to retain the crispness of the fruits. Any combination of seasonal fruits, boiled potato may be used.




Garden Salad with Dry mangoes

This spinach salad is my latest favorite. Simple and delicious.This salad is super as a side or just on its own. You can really use any dried fruit in this salad. Work with what’s on sale or what you have on hand. Even regular raisins are really good. Dried blueberries are amazing, but going to cost a lot more. Keep it simple.

Salad Secrets:



  • Always select fresh and firm vegetables and fruits. Start with the best quality and handle the ingredients carefully, so that there is no loss of nutrients.When putting a salad together, think like an artist. Work towards a contrast colors,shapes and flavours.
  • Garnish simply but  attractively.
  • Except for hot salads, ensure that the salads are always served chilled.
  • If you want to store the lettuce, clean them drain the vegetables and fruits thoroughly .Wrap them loosely in a clean towel. Place them in the crisper and refrigerate.
Garden Salad Preparation

Ingredients
Salad
Tender garden salad kit.                       1 packet
Tomatoes                                             1 no
DRY MANGOES
Dry mangoes                                       ½ cup
Dried fruit like cranberries or raisins       ¼ cup
Dried cherries                                         2 tbsp
Dry sunflower seeds                                2 tbsp
Feta cheese                                             3 tbsp
Dressings
Oilve oil                                                  3 tbsp
Ground pepper                                         ½ tsp
Lemon juice                                              1 tbsp.
Balsamic vinegar                                       2 tbsp
Soy sauce                                                ¼ tsp
Yellow mustard                                        1/2 tsp
Feta cheese                                             2 tbsp
Sugar                                                      1tsp
Basil Pesto                                              1 tsp

Method:
  • Mix all dressing ingredients together in a small bowl,whisking n the oil until it thickens slightly.
  • Place spinach in salad bowl and top with seeds, tomatoes,dry fruits and cheese.
  • Just before serving toss on dressing.



May 28, 2012

Sprouted Green bean (Moong dhal) Vegetable Salad

Green Moong dal sprout salad is a very refreshing and healthy salad. Green beans are high in protein and are a very good substitute for vegetarians.

How to Sprout Moong bean?
  • Wash and soak the bean overnight. Morning drain them completely.
  • Tie them in a muslin cloth.  Keep it in the bowl and close it with the lid, and keep it in a warm, dark place.
  •  Leave the Moong Beans for 2 days checking on them occasionally. If the cloth seems to have dried up, lightly sprinkle water on it to re-moisten it.
  • Prepare the Moong beans for eating by placing them in a covered container in the refrigerator until you are ready to use them.



 Ingredients:
Sprouted green bean (sprouted Moong)                 – 2 cups
Grated Carrot                                                     - 1 cup
Chopped Tomato                                               – 1 cup
Finely Chopped ginger                                       - 2 tbsp
Finely chopped Jalapenos                                   – 2 no
Finely chopped green chilies                               – 2 no
Chopped English Cucumber                                  – 1no
Roasted Peanuts – ½ cup
Finely chopped pudina or Basil leaves                  -   ¼ cup
Finely chopped coriander leaves                        – ¼ cup
Fresh Lemon Juice                                            – 1tbsp.
Salt                                                               to taste
Masalas:
Chat Masala                                                  – 2 tbsp
Roasted cumin powder                                   – ¼ tsp.

Method:
  •  Take a big bowl, add sprouted beans, mix all vegetables, coriander and basil leaves, peanuts and green chilies. Mix them well.
  • Cover it with a aluminum foil and keep it in the refrigerator.
  •  Before the serving add chat masala, roasted cumin powder, salt and lemon juice. Mix it well.
  • Serve cold.


Sep 19, 2011

Edamame Sundal

You find lots of people switching to Soya foods as it offers substantial health benefits. It has been reported that foods containing soya protein reduce the risk of heart disease .For vegetarians , soya is a very good source for high protein ,vitamins, minerals and fibers. Soya is known to have been used as a food item for over thousands of years as whole soya beans, soya sprouts, or processed as soy milk,tofu, Soya sauce etc..  Shelled soya beans (edamame) are said to be really good for health - they are a great source of protein, and all the good stuff.. Please see link for edamame ‘s health benefits. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9873/2

Frozen Edamame
Ingredients -
Frozen Edamame                              - 2 cup
Chopped Green chilies                     – 4 no
Grated Ginger                                - 1tsp
Chopped Mango                             - ¼ cup
Grated coconut                                – 2 tsp
Chopped cilantro                           - 2 tbsp
Lemon juice                                  - 1 tbsp
Lemon zest                                     - 1 tsp
Salt                                             - to taste
Seasonings:
Oil                                             - 1 tsp
Mustard seeds                           - 1/2 tsp
Hing                                         - 2 pinches
Curry leaves                              - 3 (finely chopped)

Method: 
  • Place the edamame in a microwave safe bowl, cover with water, and microwave for 5 minutes. Check to see if tender , and microwave for another minute if needed
  • Drain the edamame.
  • Heat 1 tsp of oil in a non-stick pan, add mustard seeds,hing, ginger,green chilies and curry leaves and allow to splutter the mustard seeds.
  • Lower the stove heat. Add the edamame, turmeric powder, salt, and stir fry for 4 minutes. Sprinkle little water in it, cook for few more minutes.
  • Remove the pan from heat. Add  coconut,  mangoes , chopped cilantro, lemon juice and lemon zest and mix well.
  • Taste and adjust the salt.


Thenga Manga Pattani Sundal (Coconut, Raw mango, White peas sundal)

Sundal is a tasty snack prepared with soaked and boiled legumes with seasoning.  It is simple, healthy and is more like a salad. 


Ingredients:
Dried white Peas                             - 1 cup
Chopped Raw Mango                       – ½ cup
Grated Coconut                                3 tbsp
Grated Ginger                                   – 3 tsp
Turmeric powder                             – generous pinch
Lemon juice -                                 1 tsp(optional)
Salt                                                 – as per taste
Dry roast and powdered coarsely
Red chili                                             – 2 no
Coriander seed                                 – 1 table spoon
Bengal gram                                        – 1 table spoon
For seasoning
Oil                                             – 1 tea spoon
Mustard                                       – ½ tea spoon
Urad dal                                      – ½ tea spoon
Red chili                                        – 2 no
Green chili chopped                            – 2 no
Asafetida,                                        - ½ tsp
Curry leaves few
Fresh coriander leaves                          for decoration

Method: 
  • Soak white peas for 6 to 8 hours; after washing add salt, turmeric powder and boil; drain and keep.
  • Dry roast the items given and powder them coarsely.
  • Chop, coriander and raw mango into thin and small pieces. Keep aside .
  • Split the red chilies to small pieces.  Heat oil in a pan.
  • Add all seasonings and Wait to crackle.
  • Add cooked peas and combine with  add  ground dry spices, chopped raw mango, coconut, grated ginger and mix well.
  • Check for salt. If you want add little bit salt . Add lemon juice in it.
  • Mix well and remove from the flame.
  • Add coriander leaves for decoration. 
  • Serve as a snack.


Aug 7, 2011

Thai Fresh Rolls

This fresh rolls is very simple and healthy. It is a great finger food for parties and potlucks as an appetizer. A perfect substitute for salad and fried spring roll. Fresh rolls are also a terrific snack for any time of the day or night. As a bonus, they're very healthy - low in both calories and fat.

Ingredients:
spring roll wrappers         – 4 no (available in Asian markets)
Shredded leaf lettuce          – ½ cup
Chopped cilantro                 – ½ cup
Chopped English cucumber     – ½ cup
Sweet basil                       – 2 tbsp.
Shredded carrot                     – ¼ cup
Chopped  tofu                       –  ¼ cup
Bean sprouts                        – ½ cup
Soy sauce                          – 1tbsp
Rice vinegar                        – 1 tsp
Finely chopped thai chilies    – 1tsp
Sugar                                – ½ tsp

Method:
  • In a cup, stir together the soy sauce, vinegar, chopped Thai chilies and sugar. Keep aside.
  •  Place all other ingredients for the fresh rolls in a large mixing bowl and drizzle the soy sauce mixture over. Toss to mix.
  • In a bowl of cool water, soak a wrapper until limp. Start by submerging one wrapper into the water. Wait for a minute. It should soften after 30 seconds.
  • Remove the wrapper and place on a clean surface plate.

  •  For Rolling:starting with lettuce,Place a heaping tablespoon of roll ingredients toward the bottom of the wrapper. Spread out the ingredients horizontally (in the shape of a fresh roll).
  •  Fold over each end and tightly roll the wrapper around the contents, as if making a burrito. Moisten at seam; press to close.
  • Lay on plate, cover with moist paper towel and refrigerate until ready to serve
  • To serve, place your platter or bowl of rolls on the table along with the Thai chili  sauce. Eat with your fingers and lots of napkins. Enjoy!




Apr 15, 2011

Kousmalli /Kosumari

This is very common in most of the South Indian Lunch menu and also special religious festivals  like Rama Navami  .

Ingredients
Cucumbers                               - 2 cups (peeled and finely chopped)
Green chillies                           - 1 or 2 (cut into small pieces)
Carrot                                      – ½ cup (Peeled and grated)
Lemon juice –                             1 tsp
Moong dhal                              - 1/4 cup  
Salt                                           to taste

For seasoning: 
Cooking oil                                 - 1 teaspoon
Mustard seeds                           - 1/4 teaspoon
Asafetida                                  a couple of pinches
Cilantro                                 -  3 tbsp (finely chopped)
Grated coconut                       – 2 tbsp
Fresh basil leaves (optional)    -  1 tbsp

Method:
  • Soak moong dhal in water in a bowl for about an hour, drain the water and set aside. Using warm/hot water will speed up the soaking process .
  • Add the finely chopped cucumber, cilantro, basil, green chillies and grated coconut to the moong dhal and mix well.
  • In a small pan, heat oil, pop mustard seeds, add the Asafetida and fry for a second. And pour the mixture over the above carrot & cucumber mixture; add salt & Lemon juice. Mix well once again.
  • The Kousmalli is ready to serve.




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