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Homemade salads to beat the summer heat

(Photo: Pexel)

Salads are high in nutritional value and provide a healthy boost to your diet

By N. Lothungbeni Humtsoe

June 22, 2022 (IANSlife) The monsoons might be here, but the heat isn't going anywhere, necessitating easy and light eating options. Salads are a cool and healthy way to stay cool in the summer. They are high in nutritional value and provide a healthy boost to your diet.

"Salads protect you from a variety of diseases and provide you with the benefits of cold-pressed edible oils, raw vegetables, and fruit. They contain enough fibre, protein, minerals, and vitamins when consumed on a regular basis", says Shubhrata Anil, Co-owner & CEO of Trikuta Oils Jammu.

Anils shares homemade salad recipes to beat summer heat:

Cranberry Apple Chicken Salad
This salad is loaded with all the goodness of fruits. Cranberry contains vitamins C, A and K in it and is rich in antioxidants. This fruit has all kinds of health-boosting benefits. Apple is rich in vitamin C and antioxidants and even it is good for the immune system. Chicken is rich in iron, low in calories and it's packed with vitamin A.

Recipe: Take 1 cup of cranberry, 1 cup of diced apple, diced and dry chicken and some chopped spring onion. Mix all of them and for dressing, you need 2 tbsps of walnut oil, a cup of cashew, some garlic and some water add salt as per your taste in it then grind them in a mix. After that, mix this cream into your salad and enjoy it.

 

Broccoli Cranberry Salad
It is the easiest and healthier salad which you can make in a few minutes. Broccoli is loaded with vitamins, minerals, fibre and antioxidants. Even it has vitamin A, C, K and B9, and selenium in it. Cranberry is high in antioxidants and contains a good amount of vitamin K.

Recipe: Take some chopped broccoli, onion, bell pepper and dry cranberry, pumpkin and sesame seed and some chopped almonds. Mix them all in a bowl and add some salt to it. For the dressing, make cashew cream that takes a handful of cashews, 2 to 3 garlic, 2 tbsp sweet almond oil and some water, grind them perfectly and use it on your salad.

(Photo: Pexel)

 

Green Bean Salad with Egg Topping
This bean salad is incredibly tasty. Dress it up with hard-boiled egg, parsley, and crispy breadcrumbs to make it a meal. It's the ideal salad to make ahead of time since the flavours deepen as it sits in the fridge.

Ingredients of Green Bean Salad with Egg Topping:

  • Gram Green beans-topped
  • Olive oil
  • Butter
  • White breadcrumbs
  • Parsley, chopped
  • 1 Egg - (hard-boiled and shelled)
  • Salt

How to Make Green Bean Salad with Egg Topping:

  • Bring a large pan of salted water to a boil.
  • Add the beans and cook for 6 minutes.
  • Drain well and toss the beans in olive oil and allow it to cool.
  • Heat the butter in a large frying pan and add the breadcrumbs and fry until they turn golden.
  • Remove the pan from the heat and add the chopped parsley and then grate in the egg.
  • Place the beans in a shallow box and spoon on the breadcrumb topping.
  • The salad can be prepared in advance and then chilled until needed

 

Quinoa and Chickpeas Salad
This quinoa and chickpea salad is highly rich in protein. In the past couple of decades, quinoa has been quite popular as it is gluten-free and nutritious and higher in fibre and helps us to live longer. Chickpea is rich in fibre and vitamin B6, copper and zinc. Chickpea helps to control blood sugar and promotes weight control.

Recipe- Take cooked quinoa and boiled chickpea and chopped kale. Add them to a bowl; put some salt, and squeeze a few drops of lemon, pumpkin seed and olive oil. Get it a nice mix and enjoy your salad.

Quinoa and Chickpeas Salad

 

 

 

 

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N. Lothungbeni Humtsoe can be contacted at lothungbeni.h@ians.in

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