4 TYPES OF HEALTHY SALADS

Salads are healthy and delicious to improve taste buds and sensory nerves in our mouth. It is good for every person to increase their vitamins and mineral stores.

there are so many salad among them these are the best source of potassium and protein with all kinds of vitamins.

  • cucumber salad

  • vegetable salad(simple)

  • vegetable salad (luxurious)

  • sprouts salad

  • cabbage salad


CUCUMBER SALAD:

It is an great salad with low carb but highly beneficial.



INGREDIENTS:

  • Big cucumber sliced in long piece : 1 cup

  • Green gram sprouts : ¼ cup

  • Lemon : 2

  • Pepperpowder : 3

  • Coriander (chopped ) : 1 tbsp

  • Salt : to taste

METHOD:

1. Peel the cuumber then check it is good and not having sour taste, then cut it in cubes shape.

2. Add green gram sprouts with pepper podwer

3. Mix salt with coriander and then add with lemon juice

4. Mix all together then serve it.


NUTRITIONAL VALUE:

Calorie: 18.5 kcal

Carbohydrate : 3.3g

Protein : 1g

Fat : 0.1g


VEGETABLE SALAD:( simple)


It is an great salad with all nutrients in it, you can have it instead of multivitamin tablet.



INGREDIENTS:

Onion : 1 nos

Tomato : 2 nos

Small cucumber : 3 nos

Salt and turmeric : to taste

Pepper : 1 tsp

Lemon : 1


METHOD:

1. Cut all vegetables in cube shape then add salt and turmeric with lemon juice then shake well and after 10 mins serve it.


VEGETABLE SALAD (LUXURIOUS):

It is great salad with more number veggies and good for heart and weight loss, high in potassium and minerals.



INGREDIENTS:

White onions : ¼ cup

Tomatoes : ¼ cup

Carrot : ¼ cup

Long side sliced cucumber : ½ cup

Sliced capsicum : ½ cup

Steamed Bengal gram : 2 tsp

Lemon : 2

Green chilli : 2

Mustard seeds : ¼ tsp

Oil : 1tsp

Asfoetida : 1 tsp

Ginger juice : ½ tsp

Coriander leaves : 1tbsp

Salt : to taste


METHOD:

1. Cut all vegetables in a same size (finely chopped)

2. Get steamed Bengal gram

3. Cut green chillies as long pieces

4. In a pan, add oil then add mustard seeds, green chillies & asfoetida after that add vegetables.

5. Then add salt , steamed Bengal gram &ginger juice

6. Then before serving add lemon juice as toppings with coriander leaves.


NUTRITIONAL VALUE:

Calories : 17.6kcal

Carbohydrates : 3.2g

Protein : 0.7g

Fat : 0.2g


SPROUTS SALAD:

It is an best option for protein requirement and best source of protein with all nutrients to make salad is delicious and healthy too…




INGREDIENTS:

Channa (sprouted) : 50gms

Green gram (sprouted) : 50gms

Cucumber (chopped finely) : 50gms

Chopped capsicum : 25gms

Tomato (chopped finely) : 25gms

Finely chopped ginger : few

Finely chopped coriander : 2 tsp

Salt & lemon : to taste

For shallow fry :

Olive oil : ½ tsp

Cumin seeds : ¼ tsp

Mustard seeds : ¼ tsp


METHOD:

1. Add all vegetables in a vessel then add salt and lemon juice to taste and mix well.

2. In a pan , shallow fry oil,mustard seeds & cumin seeds then add it to the vegetables.

3. Then wait for 10 mins and then serve it.


NUTRITIONAL VALUE:

Calorie: 13.8kcal

Carbohydrates : 2.4g

Protein : 1.2g

Fat : 0.1g

CABBAGE SALAD:

It is full of antioxidants and soluble fibre, with high in potassium and vitamin c to improve immune function.



INGREDIENTS:

Cabbage : 50 gms

Coriander : 2 tsp (chopped)

Salt : to taste

Pepperpowder : 1 no

Lemon juice : 1 nos

Olive oil : 1 tsp

Flax seeds : 1 tsp(powdered)

Almonds : 1 tsp(powdered)

METHOD:

1. Cut cabbage finely chopped and then add salt and coriander together and mix well.

2. Then add pepper , flaxseeds & almonds powder into the veggies.

3. Then pour olive oil and lemon juice

4. Serve it.


NUTRITIONAL VALUE:

calories: 78kcal

carbohydrates : 12.4g

proteins : 0.5g

fat : 0.4g


#saladrecipes #bestcookingrecipes #bydietitianandnutritionist

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