Summer Special: A Hearty Fare With Salads

A Salad is a dish consisting of mixed pieces of food, typically with at least one raw ingredient. They are often dressed, and typically served at room temperature or chilled, though some can be served warm. Back in the early salad eating days ancient Greeks and Romans gathered and layered raw vegetables, drizzling vinegar, oil, and herbs over top to create the world's first salad. Many people have a common question to ask, what's the best time during the day to indulge into a salad? What is the best time to eat salad? “Outside of Ayurvedic teachings, there are no digestive benefits to eating a salad before, during, or after a meal, simply because your entire meal will be mixed and churned together for your body to absorb nutrients. Anytime can be salad time, it's up to you!

The 4 components of a salad are the base, body, dressing and garnish. The base of a salad is the greens or leaves. The body is the meat, vegetables, or fruit. The dressing is what coats the salad. The garnish includes cheese, nuts, and herbs for the top of the salad.

The base of a salad is the greens that line the bottom of the salad, iceberg lettuce, romaine lettuce, cabbage, spinach, arugula, kale and many more which can be used as a base element for a salad.

The body of the salad sits on top of the base of the salad. The body of a salad are the main contents of the salad including meat, vegetables, and fruit, bacon, chicken, shrimp, eggs, carrots, celery, grapes, strawberries, tomatoes, avocado etc even a combination of tinned and fresh ingredients can be used.

The dressing of a salad is the liquid that will be dispersed throughout to coat the body of the salad, Vinaigrette, Ranch dressing, Caesar dressing, oil and vinegar, hung curd based dressing, low calorie dressing, fruit press dressing. These not only add moisture but also taste and nutrition to the salad. The difference between a sauce and a dressing is that a sauce is a liquid that has been cooked, and a dressing is uncooked. Both a sauce and a dressing are used to coat foods to give them more flavor, or enhance the flavor.

The garnish of a salad is a food or herb that will go on the top of the salad for added decoration and color, and enhance the flavor of the salad. A garnish for a salad includes cheese, nuts, dried fruits, spices, or herbs, they not only adorn the look of a salad but also add value in terms of color, flavor, nutrition etc. today we also have concepts like micro-greens which are being used. Some of the most popular all-time favourite salads include our Russian salad, Caesar salad, Hawaiin salad, waldorf salad, three bean salad, tex-mex corn salad, chicken salad to name a few.

A Few Tips on Making Salads:

1. Look for freshness in all the ingredients before making a salad.
2. Choose colors and textures to make it look appealing.
3. The balance factor in a salad is really interesting to relish
4. Mix- n- match the components of a salad close to eating time.
5. Variate, change and experiment with options while making salads.

Simple-Easy-Healthy to Toss Salad Recipes

Below find some amazing simple, easy and healthy toss salad recipes that'll keep you healthy in this scorching summer.

Recipe 1. FEAST TO FIT SALAD

Ingredients:

For the base of the salad:

• Assorted lettuce leaves- 1 cup

For the body of the salad:

• Sliced eggplant/ brinjal slices- 10-12 no, grilled
• Red capsicum-1/2 no med cubes
• Yellow capsicum-1/2 no, med cubes
• Green capsicum-1/2 no, med cubes
• Onion-1 med sized, cut into cubes
• Green/ yellow zucchini- 6- 8 slices

For the marination of the sliced veggies:

• Oil/ olive oil- 2-3 tbsp.
• Lime juice- 2-3 tsp
• Salt and pepper to taste
• Mixed herbs-1 tsp
• Chili flakes-1/2 tsp
• Mustard paste-1/2 tsp

For the dressing of the salad:

• Oil / olive oil- 2-3 tbsp.
• Honey- 2 tsp
• Salt and pepper to taste
• Capsico/ tabasco sauce- ½ tsp
• Soy sauce- 1 tsp
• Tomato ketchup-2- 3 tsp
• White vinegar-1 tsp
• Pinch of sugar
• Chopped parsley-2 tsp

For the garnish of the salad:

• Feta Cheese- ½ cup crumbled.
• Pumpkin seeds/ melon seed- 2- 3 tsp
• Fresh herbs/ micro- greens- 2 tbsp

Method to Prepare Feast To Fit Salad:

1. Prepare all the ingredients as per the salad recipe and keep ready.
2. Place the lettuce leaves in ice-cold water for around 20 mins.
3. In a mixing bowl, combine together the ingredients for the dressing.
4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.
5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.
6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs and some feta cheese as well in this recipe.

Recipe 2. POWER TO GOOD HEALTH SALAD

Ingredients:

For the base of the salad:

• Assorted lettuce leaves- 1 cup
• For the body of the salad:
• Boiled potatoes- ½ cup
• Boiled sweet corn-1/4 cup
• Carrots-1/2 cup, cubes, boiled
• Chicken breast-1 cup, boiled- shredded
• Green peas-1/4 cup boiled
• Celery-1 stalk cut into pieces

For the dressing of the salad:

• Mayonnaise/ hung curd- 1 cup
• Salt and pepper to taste
• Lime juice- 1-2 tsp

For the garnish of the salad:

• Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method To Prepare Power To Good Health Salad:

1. Prepare all the ingredients as per the salad recipe and keep ready.
2. Place the lettuce leaves in ice-cold water for around 20 mins.
3. In a mixing bowl, combine together the ingredients for the dressing.
4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.
5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.
6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Recipe 3. FLAVOUR BASKET SALAD

Ingredients:

For the base of the salad:

• Assorted lettuce leaves- 1 cup
• For the body of the salad:
• Boiled potatoes- ½ cup
• Boiled beetroot-1/2 cup diced
• Cherry tomatoes- 6- 8 o,1x2
• Mozzarella cheese -1 cup, portioned
• Celery-1 stalk cut into pieces

For non-veg options:

• Grilled chicken breasts- 2 no, sliced
• Saute prawns- 6- 8 no cut 1 x 2
• Grilled fillet of fish- 2-3 no
• Boiled halved eggs-2-3 no

For the dressing of the salad:

• Salad oil/ olive oil- 2-3 tbsp.
• Salt and pepper to taste
• Lime juice- 1-2 tsp
• White vinegar-1 tsp
• Honey- 2- 3 tsp
• Mustard paste-1 tsp
• Red wine/ brandy/ balsamic vinegar-1-2 tsp

For the garnish of the salad:

• Slivered peeled almonds/ pine nuts/ Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method To Prepare Flavour Basket Salad:

1. Prepare all the ingredients as per the salad recipe and keep ready.
2. Place the lettuce leaves in ice-cold water for around 20 mins.
3. In a mixing bowl, combine together the ingredients for the dressing.
4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.
5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.
6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Recipe 4. INTIMATE VEGGIE SALAD

Ingredients:

For the base of the salad:

• Assorted lettuce leaves- 1 cup

For the body of the salad:

• Sweet potatoes- 150gms, cubed
• Potatoes- 2 med sized, cubed
• Carrots- 1-2 small, med cubed
• Cauliflower florets-2 cups
• Yellow pumpkin- 1 cup cubed
• Celery-1 stalk cut into pieces
• French beans-1 cup cut and blanched

For the dressing of the salad:

• Date puree-2-3 tsp
• Orange segments- 1 cup crushed
• Jaggery-2-3 tsp grated
• Salt and pepper to taste
• Lime juice- 1-2 tsp
• Flax seeds-2-3 tsp
• Raisins- 2-3 tsp

For the garnish of the salad:

• Caramelized pineapple cubes/ glazed apricots/ Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method To Prepare Intimate Veggie Salad:

1. Prepare all the ingredients as per the salad recipe and keep ready.
2. Place the lettuce leaves in ice-cold water for around 20 mins.
3. In a mixing bowl, combine together the ingredients for the dressing.
4. In a bowl, toss together the body of the salad and the dressing and check for seasonings. [pre-cook – roast all veggies after applying little salt, pepper and oil on the veggies in the oven for 20-25 mins @ 170-180 degrees celsius]
5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.
6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Recipe 5. TREAT FOR TASTE BUDS SALAD

Ingredients:

For the base of the salad:

• Assorted lettuce leaves- 1 cup

For the body of the salad:

• Broccoli florets-150 gms, blanched
• Carrots-1/2 cup, cubes, boiled
• Cauliflower -1 cup florets, blanched
• Blue berries/ assorted berries- 5-6 no
• Green apple- 1 no cubed
• Yellow capsicum- ½ no cut into strips
• Red capsicum-1/2 no cut into strips
• Celery-1 stalk cut into pieces
• Grapes- ½ cup

For the dressing of the salad:

• Salad oil/ olive oil-2- 3 tbsp.
• Mustard paste-1 tsp
• White vinegar-1 tsp
• Chopped dates-2-3 tsp
• Chopped assorted nuts-2-3 tsp
• Salt and pepper to taste
• Lime juice- 1-2 tsp
• Chia seeds- 2-3 tsp, soaked in ¼ cup water for 20 mins

For the garnish of the salad:

• Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method To Prepare Treat For Taste Buds Salad:

1. Prepare all the ingredients as per the salad recipe and keep ready.
2. Place the lettuce leaves in ice-cold water for around 20 mins.
3. In a mixing bowl, combine together the ingredients for the dressing.
4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.
5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.
6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Recipe 6. CHICKEN IN THE BASKET SALAD

Ingredients:

For the base of the salad:

• Assorted lettuce leaves- 1 cup

For the body of the salad:

• Boiled potatoes- ½ cup
• Boiled macaroni pasta-1 cup
• Boiled sweet corn-1/4 cup
• Carrots-1/2 cup, cubes, boiled
• Chicken breast-1 cup, cubed, boiled
• Chicken sausages- ½ cup sliced
• Chicken salami-1/2 cup cubed
• Green peas-1/4 cup boiled
• Celery-1 stalk cut into pieces

For the dressing of the salad:

• Mayonnaise/ hung curd- 1 cup
• Salt and pepper to taste
• Lime juice- 1-2 tsp
• Cream cheese-2- 3 tsp
• Mustard paste-1/2 tsp

For the garnish of the salad:

• Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method To Prepare Chicken In The Basket Salad:

1. Prepare all the ingredients as per the salad recipe and keep ready.
2. Place the lettuce leaves in ice-cold water for around 20 mins, boil pasta.
3. In a mixing bowl, combine together the ingredients for the dressing.
4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.
5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.
6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.