Salads fit the bill on those nights when it's hot outside and you just feel like something light and cool for dinner. Plus, summer is the official season for barbecues, block parties, and picnics, for which, nine times out of 10, we're asked to "bring a salad.For all these reasons, it's time to take a look at summer salads.
The very word "salad" sounds low-cal, doesn't it? But salads can be anything but low in calories, what with add-ons like mayonnaise, oily dressings, breaded and fried chicken strips, bacon, and so on. Just take a look at what some of these popular salad ingredients cost us in calories and fat grams.
1. Place the first 5 ingredients in a large bowl. Lightly coat with dressing and mix gently, but well. Add salt and pepper to taste.
2. Divide salad evenly between 4 plates.
3. Divide toasted seeds and pomegranate seeds between each salad. Squeeze juice of ½ lemon over each salad. Serve with a freshly cooked poppadom.
To cook poppadoms, brush each side with oil (we used canola) and heat in a microwave for 45 seconds or until expanded. You may have to turn the poppadom for even cooking depending on the microwave. Or you can deep fry them in hot cooking oil for approximately 3 seconds – they will expand quickly. Remove from the oil with tongs and drain.
Summer Salad Summer Salad Recipe 1
2 Preparation Time:
8 minutes Cooking Time:
2 minutes Servings:
Tomatoes: 4 large,sliced
Lemon juice: 1 tbsp
Olive oil: 2 tbsp Cumin seeds (jeera): 1/4 tsp
Fennel seeds (saunf): 1/4 tsp
dried red chillies flakes:1 tsp
Coriander (dhania): 2 tbsp,chopped
salt: to taste Freshly ground black pepper powder: to taste
Arrange tomato slices on a platter and sprinkle lemon juice evenly on top of the tomatoes.
Heat olive oil in a pan on a medium flame.
Add cumin seeds, fennel seeds and chilli flakes, mix well and saute for a minute.
Remove from the flame, allow it to cool a little then add the coriander and mix well.
Pour this seasoning on top of the tomatoes and sprinkle little salt and pepper on top.
Serve warm or cold.
Nutritive Value ( 1 Serving) :-
Calories – 185 kcal
Protein – 1.7 gm
Fat – 15 gm
3 cups shredded cabbage
1 cup shredded red cabbage
1 cup grated carrot
1 cup thinly sliced green beans
2 cups mesclun salad greens
1/4 cup your favourite salad dressing
Salt and pepper
1/4 cup toasted seeds (we used a mix of pumpkin, sun flower and black sesame seeds)
1/4 cup pomegranate seeds (optional)
2 lemons, cut in half
4 plain poppadoms, cooked (See Annabelle’s tip below)
Let's just say we ate a salad with all of the ingredients listed above (hey, it could happen!). We'd end up with 1,500 calories and 106 grams of fat (including more than 37 grams of saturated fat).
Healthful salad or high-calorie, high-fat salad -- it's all about the ingredients you choose. You can cut way back on calories and fat grams just by making some simple substitutions.
To help get you started, here are 10 quick tips and tricks for healthy salads. After that, I'll share three fun recipes I recently lightened, to get you psyched for summer salads!
1. Turn a salad into "dinner" by adding a protein-rich food. This balances the carbohydrates in the salad and helps stave off hunger for hours. It can be as easy as:
Adding leftover chicken, shrimp, salmon, or lean steak from last night's barbecue.
Opening a can of beans (kidney, garbanzo, or black beans).
Dicing smoked or baked tofu or adding cooked edamame (green soybeans).
Tossing in diced, reduced-fat cheese (try reduced-fat Jack or cheddar, part-skim mozzarella, fresh mozzarella, or soy-based cheeses).
2. Boost the smart-fat quotient by using canola oil or olive oil in your dressing. Canola oil is pumped with monounsaturated fats, and has more healthy omega-3 fatty acids than other cooking oils. Olive oil contains mostly monounsaturated fat, and also contributes helpful phytochemicals. If you're using a bottled dressing, check the label to make sure it uses either canola or olive oil.