SALAD RECIPES

WATERMELON
AND SPINACH
SALAD
Ingredients
• 1/4 cup rice vinegar or white wine vinegar Salad:
• 1 tablespoon grated lime zest • 4 cups fresh baby spinach or arugula
• 2 tablespoons lime juice • 3 cups cubed seedless watermelon
• 2 tablespoons canola oil • 2 cups cubed cantaloupe
• 4 teaspoons minced fresh ginger • 2 cups cubed English cucumber
• 2 garlic cloves, minced • 1/2 cup chopped fresh cilantro
• 1/2 teaspoon salt • 2 green onions, chopped
• 1/4 teaspoon sugar
• 1/4 teaspoon pepper
Method
• In a bowl, whisk the first nine ingredients.
• In another bowl, combine salad ingredients. Drizzle with dressing and toss to coat;
serve immediately.
Nutritional facts
• Calories – 84
• Fat - 4g
• Saturated fat - 0
• Cholesterol - 0
• Sodium - 288mg
• Carbohydrate - 13g (10g
• Sugars - 10g
• Fiber – 1g
• Protein – 1g
SICILIAN
POTATO
SALAD
Ingredients
• 10 small russet potatoes, unpeeled
• 1-1/2 teaspoons salt, divided
• 1/2 pound fresh green beans, cut into 1-1/2-inch pieces
• 1/4 teaspoon pepper
• 2 medium cucumbers, halved lengthwise and cut into 1/4-inch slices
• 1/2 pound cherry tomatoes, halved
• 1 large red onion, halved and thinly sliced
• 1 cup thinly sliced fresh basil leaves, divided
• 1/2 cup olive oil
• 4 tablespoons cider vinegar
• 3 garlic cloves, minced
Method
• Place potatoes and 1/2 teaspoon salt in a Dutch oven; add water to cover. Bring to
a boil. Reduce heat; cook, uncovered, until tender, 12-15 minutes. Drain; rinse with
cold water. Pat dry.
• Meanwhile, in a small saucepan, bring 1 cup water to a boil. Add beans; cook,
uncovered, just until crisp-tender, 3-4 minutes. Drain; immediately drop into ice
water. Drain and pat dry.
• Peel and cube potatoes; sprinkle with remaining 1 teaspoon salt and the pepper.
Transfer to a serving bowl. Add beans, cucumbers, tomatoes, onion and 3/4 cup
basil leaves. Whisk together oil, vinegar and garlic. Drizzle over vegetables; toss to
coat. Sprinkle with remaining 1/4 cup basil.
•
Nutritional facts
• Calories – 96
• Fat - 4g
• Saturated fat – 1g
• Cholesterol – 0
• Sodium - 143mg
• Carbohydrate - 13g
• Sugars – 2g
• Fiber – 2g
• Protein – 2g
LEMON-
GARLIC
KALE
SALAD
Ingredients
8 to 12 servings
• 2cups sliced almonds
• ⅓cup freshly squeezed lemon juice (from 2 to 4 lemons)
• Kosher salt
• 1½cups extra-virgin olive oil
• 4cloves garlic, crushed with the flat side of a knife, peeled and left whole
• 10 to 12ounces washed and dried kale leaves, thick stems removed (weight after
trimming)
• 1½cups freshly grated Parmesan (optional)
Method
• In a toaster oven or skillet, toast almonds until golden brown and fragrant. Set
aside to cool.
• In a bowl, combine lemon juice and 1 heaping teaspoon salt. Slowly whisk in olive
oil. Add garlic cloves and set aside to steep.
• Cut the kale into thin ribbons or slices of ¼-inch-thick pieces.
• Place chopped kale in a bowl. Sprinkle surface with almonds and then with cheese,
if using.
• Remove and discard garlic cloves from dressing. Pour half the dressing over the
salad and toss.
• Toss to coat thoroughly.
Nutritional facts
• Calories – 412
• Total fat – 42g
• Saturated fat – 5g
• Carbohydrate – 8g
• Fiber – 3.5g
• Sugar – 1.7g
• Sodium – 212mg
• Protein - 5g
 KALE
APPLE
SALAD
Ingredients
• 1 Apple , chopped into thin slices
• 1 1/2 cups Kale , leaves
• 1/4 cup Whole Almonds (Badam) , slivered
• 1 teaspoon Chia Seeds
• 1 teaspoon Dijon Mustard
• 1 teaspoon Honey
• Salt , to taste
Method
• Clean the Kale leaves thoroughly. Drain the water from the leaves and chop the
Kale leaves.
• Mix the Kale leaves with a little salt in a bowl and rest for 5 minutes.
• Take a small mixing bowl and add Dijon mustard and honey. Mix them well.
• Now to assemble the salad, take a large salad bowl and add the kale leaves into
it. Add the sliced apples, slivered almonds and dijon mustard and honey mix. to
the kale and toss the salad well.
• Sprinkle chia seeds on top and serve cold.
Nutritional facts
• Calories – 155
• Total fat – 8g
• Saturated fat – 0.6g
• Carbohydrate – 21g
• Fiber – 5g
• Sugar – 13g
• Sodium – 290mg
• Protein – 4.1g
PASTA
SALAD
Ingredients
• 1/4 pkg. (16 oz.) whole wheat farfalle Tomato vinaigrette:
(bow-tie pasta), uncooked
• 1 small or ½ medium tomato (4
• 1/4 cups broccoli florets ounces), about ½ cup roughly
chopped
• 1/4 each red onion and red pepper,
chopped • ½ cup extra virgin olive oil
• 1/4 cups halved cherry tomatoes • 1 tablespoon white wine vinegar
• 1/4 bottle (8 oz.) Sun Dried Tomato • 1 tablespoon Dijon mustard
Vinaigrette Dressing
• 1/4 to 1/2 teaspoon kosher salt
• 1/4 cup Grated Parmesan Cheese
Method
• Cook pasta in large saucepan as directed on package, omitting salt and adding
broccoli to the boiling water for the last 3 min. Drain.
• Rinse pasta mixture with cold water; drain well. Place in large bowl. Add all
remaining ingredients except cheese; mix lightly.
• Top with cheese.
Tomato vinaigrette dressing -
• Roughly chop the tomato, removing the white cores but keeping the seeds. Add
it to a blender with the olive oil, white wine vinegar, Dijon mustard, and ¼
teaspoon of the kosher salt.
• Blend until creamy. Taste and add up to another ¼ teaspoon kosher salt. Store
refrigerated for up to 1 week.
Nutritional facts
• Calories - 180
• Vitamin A - 15%
• Total Fat - 4.5g
• Vitamin C - 25%
• Saturated Fat - 1g
• Calcium - 6%
• Trans Fat - 0g
• Iron - 8%
• Cholesterol - less than 5mg
• Sodium - 260mg
• Total Carbohydrates - 29g
• Dietary Fiber - 4g
• Sugars - 4g
• Protein - 7g
SPINACH AND
STRAWBERRY
SALAD
Ingredients
• 2 bunches spinach, rinsed and torn into bite-size pieces
• 4 cups sliced strawberries
• ½ cup vegetable oil
• ½ cup white sugar
• ¼ cup white wine vinegar
• 2 tablespoons sesame seeds
• 1 tablespoon poppy seeds
• ¼ teaspoon paprika
Method
• Toss together spinach and strawberries in a large bowl.
• Whisk oil, sugar, vinegar, sesame seeds, poppy seeds, and paprika together in a
medium bowl.
• Pour the dressing over the spinach and strawberries and toss to coat.
Nutritional facts
• Calories – 235
• Total fat – 16g
• Carbohydrate – 23g
• Fiber – 3.9g
• Sugar – 17g
• Sodium – 69mg
• Protein – 3.6g
QUINOA
BLACK
BEAN
SALAD
Ingredients
For the Quinoa Salad: For the Dressing:
• 0.13 cup quinoa • 0.25 tablespoons olive oil
• 0.13 can black beans • 0.13 tablespoon white wine vinegar
• 0.19 cups corn • juice of 1/2 lime
• 0.25 cups cherry tomatoes • 0.06 teaspoon ground cumin
• 0.13 red bell pepper • 0.13 teaspoon paprika powder
• 0.13 green bell pepper • 0.13 splash maple syrup
• 0.13 yellow bell pepper • 0.25 tablespoons water
• 0.06 cup cilantro • 0.25 cloves of garlic, minced
• 0.13 red onion • salt, to taste
• 0.25 green onions • black pepper, to taste
Method
• Cook your quinoa with one cup of water for 1 minute on high pressure and let the
pressure release naturally for 12 minutes.
• Rinse and drain the black beans and the corn. Cut the cherry tomatoes into halves
and the bell pepper into medium-sized pieces. Finely chop the cilantro. Chop the
red onion. Cut the green onion into rings.
• Combine all ingredients in a large bowl.
• Make the dressing. Combine all ingredients in a small bowl and stir until
combined.
• In a large bowl, combine the cooked quinoa, the vegetables and beans, and the
dressing. Store the salad in the fridge until you serve it.
Nutritional facts
• Calories – 205
• Total fat – 6g
• Carbohydrate – 33g
• Fiber – 6g
• Sugar – 4g
• Sodium – 9mg
• Protein – 8g
MICROGREENS
SALAD RECIPE
Ingredients
• 1 pkg microgreens
• 6 radishes, halved or sliced
• 2 Tbsp lime juice
• 1/8 tsp dry mustard powder
• 1/4 tsp salt
• 4 Tbsp olive oil
• coarse sea salt, to taste
• ground pepper, to taste
Method
• Place the microgreens and radishes into a serving bowl and reserve in the
refrigerator until ready to serve.
• Whisk together the remaining ingredients, cover and refrigerate until ready to
serve.
• At the last moment before serving, dress the salad lightly with dressing, sprinkle
with sea salt and fresh ground pepper.
Nutritional facts
• Calories – 115
• Total fat – 11g
• Carbohydrate – 4g
• Fiber – 2g
• Sugar – 1g
• Sodium – 629mg
• Protein - 1g
ASIAN
SLAW
Ingredients
For dressing:
• Green Cabbage (shredded) - 3 cups
• Vegetable Oil - 2tbsp
• Purple Cabbage (shredded) - 1 cup
• Rice Vinegar – ¼ cup
• Carrots (shredded) - 1 cup
• Hoisin Sauce – ¼ cup
• Bell Peppers (thinly sliced, red, yellow or a
combination of colors) - ¾ cup • Honey - 1tsp

• Green Onions (sliced, plus more for garnish if • Soy Sauce - 1tbsp
desired) - ¼ cup • Fresh Ginger (finely grated) - 1tsp
• Cilantro Leaves (coarsely chopped, plus more • Toasted Sesame Oil - 1tbsp
for garnish if desired) - ¼ cup
• Salt And Pepper to taste
• Almonds (sliced, toasted) - ½ cup (optional)
• Sesame Seeds - 2tsp
Methods
• Place the green cabbage, purple cabbage, carrots, bell peppers, green onions,
cilantro and almonds in a large bowl.
• Combine all dressing ingredients in a small bowl; whisk until well combined.
• Pour the dressing over the cabbage mixture. Toss to coat evenly. Sprinkle the
sesame seeds over the slaw.
• Garnish with additional green onions and cilantro if desired, then serve
immediately, or refrigerate for up to 4 hours.
Nutritional facts
• Calories - 177
• Total fat - 12g
• Cholesterol - 1mg
• Carbohydrate - 15g
• Fiber - 4g
• Sugar - 8g
• Sodium - 379mg
• Protein - 4g
WATERMELON
CUCUMBER
SALAD WITH
FETA AND
MINT
Ingredients
• 2 tablespoons Honey
• 2 tablespoons Lime Juice
• 2 tablespoons Quality Extra Virgin Olive Oil
• add pinch Salt
• ½ Watermelon (peeled, cut into cubes)
• 1 English (or Hot House cucumber, cubed, about 2 cupfuls of cubed cucumbers)
• 15 Fresh Mint Leaves (chopped)
• 15 Fresh Basil Leaves (chopped)
• ½ cup Feta Cheese (crumbled, more to your liking)
Method
• Make the dressing: In a small bowl, whisk together the honey, lime juice, olive oil
and pinch of salt. Set aside for a moment.
• Make the Salad: In a large bowl or serving platter with sides, combine the
watermelon, cucumbers, and fresh herbs.
• Finish and Serve: Top the watermelon salad with the dressing and gently toss to
combine. Top with the feta cheese and serve.
Nutritional facts
• Calories – 224
• Total fat – 8g
• Cholesterol – 17mg
• Carbohydrates – 38g
• Fiber – 2g
• Sugar – 30g
• Sodium – 251mg
• Protein - 6g
SUMMER
MELON
SALAD
Ingredients
• 1/2 cup thinly sliced cucumber • 2 tbsp fresh mint lightly chopped
• 1/2 cup cherry or grape tomatoes sliced in • 3 oz. feta cheese
half
• For the dressing:
• 1/4 cup thinly sliced red onion
• 3 tbsp lime juice
• 1 tbsp olive oil
• 1 tbsp maple syrup
• 2 tsp apple cider vinegar
• 1/2 tsp salt
• sea salt and black pepper to taste
• 1 tbsp olive oil
• 3 cups cantaloupe cubed or scooped with
melon baller
Method
• Add cucumber, tomato, red onion, olive oil, apple cider vinegar, salt and pepper to a bowl
and toss to combine. Set aside.
• Prepare the dressing by adding lime juice maple syrup and salt to a bowl and whisk to
combine.
• Slowly add olive oil while constantly whisking to create an emulsion.
• Add cantaloup to a large serving bowl and top with dressing. Gently toss to combine.
• Incorporate the cucumber-tomato mixture (leaving excess liquid behind) and fresh mint by
folding gently.
• Top with crumbled feta cheese.
Nutritional facts
• Calories: 90
• Carbohydrates: 8g
• Protein: 2g
• Fat: 6g
• Saturated Fat: 2g
• Polyunsaturated Fat: 1g
• Monounsaturated Fat: 3g
• Cholesterol: 9mg
• Sodium: 275mg
• Potassium: 207mg
• Fiber: 1g
• Sugar: 7g
 ASIAN
SESAME
SALAD
Ingredients
• 1 and 1/4 tablespoon light soya sauce
• 1/3 cup and 1 and 1/2 tablespoon tofu

• 1/4 cup baby corn

• salt as required

• 1/4 cup broccoli

• 1/2 tablespoon soybean oil

• 1/2 tablespoon sesame oil

• 1/4 carrot

• 1/4 teaspoon sesame seeds

• 1/4 dash black pepper

• 1 and 3/4 mushroom button

Method
• Prepare the marination by mixing soy sauce, sesame oil, salt and pepper in
a large bowl. Marinate the tofu, baby corns, broccoli, mushroom halves in
the marination mixture for about 10 minutes.
• Remove tofu and vegetables from marination, reserving marinade. Heat 1
tablespoon oil in a large non-stick frying pan over medium-high flame. Add
tofu and cook for about 3 to 4 minutes or until golden brown, turning in
between so that they don't get burnt. Then transfer them to a bowl.
• Heat 1 tablespoon oil in another pan and toss the broccoli, mushrooms, and
baby corns for a minute till they are lightly coloured.
• Pour the reserved marination and tofu. Toss them to combine, and sprinkle
sesame seeds and serve immediately.
Nutritional facts
• Calories – 228

• Total fat – 18g

• Saturated fat – 2.9g

• Carbohydrates – 9g

• Fiber – 2.6g

• Sugar – 3.1g

• Sodium – 1199mg

• Protein – 11g
CARROT
RAISIN
SALAD
Ingredients
• 10–12 ounces carrots, grated or matchstick ( about 4- 5 cups)
• 1 tablespoon lime or orange zest (or some of both)
• 1 garlic clove, finely minced
• 1 teaspoon fresh ginger, finely minced
• 1/3 cup raisins ( golden or regular)
• 1/2 cup toasted cashews ( or slivered almonds)
• 3 scallions
• 1/2 cup cilantro or parsley, chopped
• 1/4 cup olive oil
• 3 tablespoons fresh lime juice (or sub apple cider vinegar)
• 2 tablespoons, maple syrup, honey or agave or alternative sweetener
• 1/2 teaspoon salt
• pepper to taste
• 1/2 teaspoon ground turmeric ( or use 1–2 teaspoons fresh grated)
• 1 teaspoon yellow curry powder
Yellow curry powder:
• teaspoons coriander or 1 tablespoon whole seeds, toasted
• 2 teaspoons ground turmeric
• 1 teaspoon cumin or whole seeds
• 1 teaspoon ground fenugreek seed (optional, but good)
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground mustard (optional)
• 1/2 teaspoon ground fennel seed or anise seed (optional)
• 1/4 teaspoon cinnamon
• 1/4 teaspoon cardamom
• 1/4 teaspoon white pepper
• 1/4 teaspoon nutmeg or mace
• 1/4 teaspoon ground clove ( or one clove, toasted and ground)
• 1/8– 1/4 teaspoon cayenne (or leave it out for mild)
• a pinch of salt
Method
• Place all ingredients in a bowl and toss well. Taste. Adjust salt, acid and sweetness
to taste.
• This will keep up to 4 days in the fridge.
Yellow curry powder:
• If using any whole seeds, toast in a dry skillet until fragrant, and grind finely.
• Place ground spices in a jar, cover and shake to mix.
• Keeps 12 months in a sealed jar.
Nutritional facts
• Serving Size: 1 cup
• Calories: 251
• Sugar: 18.8 g
• Sodium: 307.3 mg
• Fat: 15.7 g
• Saturated Fat: 2.4 g
• Carbohydrates: 29.1 g
• Fiber: 3.8 g
• Protein: 3 g
• Cholesterol: 0 mg
 INDIAN-
SPICED
CAULIFLOWER
& CHICKPEA
SALAD
 Ingredients
• 1 tablespoon yellow curry powder • 1 tablespoon lime Juice
• 1 tablespoon olive oil • ½ teaspoon black Pepper
• ¼ teaspoon salt • ½ teaspoon fresh Ginger (grated)
• 1 ½ cups cauliflower florets • ½ teaspoon fresh Jalapeno (minced)
• 1 cup canned no-salt-added chickpeas, • 1 tablespoon fat-Free milk
rinsed and drained
• 2 cups lettuce (torn red-tipped leaf)
• ¾ cup 1/2-inch carrot slices
• ¼ cup plain fat-free yogurt • 1 cup fresh Italian Parsley (packed)
• ¼ cup red Onion (thinly sliced)
Method
• Preheat oven to 450 degrees F. In a medium bowl, combine curry powder,
olive oil and salt. Add the cauliflower, garbanzo bean and carrots; toss to
coat. Spread mixture in a baking pan. Roast 20 to 25 minutes or until
vegetables are tender, stirring once.
• Meanwhile, for dressing, in a small bowl, stir together the yogurt, lime juice
and ginger and, if desired, jalapeño pepper. If needed, thin with milk to
desired consistency.
• In a large bowl, combine roasted vegetables, lettuce, parsley and onion.
Top with dressing; toss to coat.
Nutritional facts
• Calories - 241
• Fat - 9g
• Carbs - 33g
• Protein - 11g
SUMMER
LETTUCE
SALAD
Ingredients
• Cherry tomatoes (halved) • Lemon juice – 1tsp
• Red Onion (one thinly sliced) - 1 • Honey – 1tsp
• Cucumber (peeled & diced) - 1 • Whole black peppercorns (crushed) -
¼ tsp
• Sweet Corn (boiled & drained) - ½
cup • Cumin powder (jeera) - 1tsp
• Green Olives (pitted) - 6 • Extra virgin olive oil – 1tbsp
• Lettuce Leaves (torn) - 2 cups • Tabasco original (hot sauce, adjust) -
¼ tsp
• Salt to taste
Methods
Method For Preparing Dressing:
• To begin making Summer Lettuce Salad Recipe, combine all the above ingredients
of the dressing in a small bowl and whisk together until all the ingredients are well
combined. Keep aside
Method For Making Summer Salad:
• To begin making the salad; thoroughly wash lettuce leaves in a cold water, drain
well & dry them up with the kitchen towel.
• Toss salad ingredients in large bowl and once you are ready drizzle the dressing
and toss well to combine.
Nutritional facts
• Calories – 94
• Total fat – 4.7g
• Saturated fat – 0.7g
• Carbohydrates - 13g
• Fiber – 2.3g
• Sugar - 7g
• Sodium - 474g
• Protein – 2.3g
 CHATPATA
PEANUT SALAD -
PEANUT CHAAT
Ingredients
• Roasted Peanuts (Moongphali, steamed and skin peeled) - 1 cup
• Green Chilli (finely chopped) - 1
• Onion (finely chopped) - 1
• Tomato (finely chopped) - 1
• Green Chutney (Coriander & Mint) - 1 tablespoon
• Lemon Juice – 1 tbsp
• Chaat Masala Powder - 1tsp
• Salt to taste
• Coriander leaves - 1 small bunch (finely chopped)
Method
• To begin making Chatpata Peanut Salad/ Peanut Chaat, prep all the ingredients
Preparation of green chutney:
• To begin making the Green Coriander and Mint Chutney Recipe, combine the coriander
leaves, mint leaves, curry leaves, peanuts , ginger, green chillies, sugar, lemon juice, salt
to taste and grind to a smooth paste in a blender. Add very little water to blend the
chutney well.
• The addition of lemon juice enhances the flavours of mint and coriander and prevents
discoloration of the greens.
• Transfer the Dhania Pudina Chutney- Green Coriander and Mint Chutney to a bowl

• Toss all the ingredients for the peanut chaat in a large mixing bowl.
• Adjust the seasonings to taste of the peanut chaat and serve.
• Serve Chatpata Peanut Salad as a starter to your party and pair it along with a main course
of Spicy Paneer Pulao With Vegetables, Almond and Cashew Nut Mushroom
Curry and Dahi Vada and make your party come alive.
Nutritional facts
• Calories – 259
• Total fats – 19g
• Carbohydrates – 18g
• Fiber – 7g
• Sugar – 8g
• Sodium 288mg
• Protein - 11g
CAPRESE
SALAD
Ingredients

• Best-Quality Mozzarella - 1 pound

• Medium Heirloom Tomatoes - 4

• Fresh Basil (leaves only, some reserved for garnish) - 1 bunch

• Flaky Sea Salt as per taste
• Black Pepper (coarsely ground) as per taste

• High-Quality Extra-Virgin Olive Oil

Method
• While mozzarella is cold, slice it into ¼-inch slices. Let it sit, loosely
covered, to come to room temperature while you prepare the tomatoes.
• Slice the tomatoes into ¼-inch to ½-inch thick slices, leaving them in a
single layer on the cutting board as you go. Sprinkle generously with salt.
• On a serving platter, arrange the mozzarella, tomato slices, and whole basil
leaves so they overlap slightly. Pour any tomato juices from the cutting
board over the dish. Sprinkle again with salt and pepper, and drizzle with
plenty of oil. Top with reserved basil and serve.
Nutritional facts
• Calories - 264
• Total fat - 19g
• Saturated fat - 11g
• Carbohydrate - 6g
• Fiber - 1g
• Sugar – 2g
• Sodium - 392mg
• Protein - 18g
GREEK
CAESAR
SALAD
Method
• Arrange romaine lettuce in a large serving platter or bowl.
• Top the salad with kalamata olives and sliced red onions
• In a bowl, whisk together the mayo, water, Parmesan cheese, lemon juice,
Worcestershire sauce, and Greek yogurt. Season with salt and pepper to taste.
• Drizzle Caesar salad dressing over the salad followed by the crumbled feta and
toss to coat. Serve.
Ingredients
• Bunch of romaine lettuce
• 4 tablespoons mayo
• 3 tablespoons water
• 3 tablespoons lemon juice
• 2 tablespoons grated Parmesan cheese
• 1/2 teaspoon Worcestershire sauce
• 2 tablespoons Greek yogurt
• Salt and pepper to taste
• ⅓ cup kalamata olives
• ¼ cup sliced red onions
• 2 tablespoons crumbled feta
Nutritional facts
• Calories - 158
• Total Fat - 15g
• Saturated Fat - 3g
• Trans Fat - 0g
• Unsaturated Fat - 11g
• Cholesterol - 13mg
• Sodium - 339mg
• Carbohydrates - 5g
• Fiber - 1g
• Sugar - 2g
• Protein - 3g
CORN AND
DRUMSTICK
LEAVES
SALAD
Ingredients
For 2-3 servings
• 100 grams Whole Corn Kernels
• 2 cups Drumstick Leaves (Moringa/Murungai Keerai)
• 1/2 teaspoon Cumin seeds (Jeera)
• 1/4 teaspoon Mustard seeds (Rai/ Kadugu)
• 1/4 teaspoon Red Chilli powder
• 1/4 teaspoon Turmeric powder (Haldi)
• 1 teaspoon Jaggery , powdered
• 1/4 cup Water
• 2 teaspoons Oil
• Salt , to taste
Method
• Wash the corn kernels and clean the drumstick leaves.
• In a heavy bottomed pan, add some oil and heat it on medium flame. Once the oil
is hot, add cumin seeds and mustard seeds and turn to a low flame.
• Once the mustard seeds splutter add the corn kernels and saute for 2 minutes.
• Now add in the turmeric powder, chilli powder, salt and give it a stir until the
masalas are combined with the corn.
• Next add in the drumstick leaves and saute until everything is well combined.
• Adjust the salt, jaggery powder and cook on a low flame. Once the drumstick
leaves have shrunk and corn kernels are soft, turn off the flame.
Nutritional facts
• Calories – 125
• Total fat – 4.8g
• Saturated fat – 0.3g
• Carbohydrate – 16g
• Fiber – 2.7g
• Sugar – 1.2g
• Sodium – 319mg
• Protein - 9g
 SPICY
MANGO
SALAD
Ingredients
• 2 large mangoes firm-ripe
• 2 Persian cucumbers
• 1 medium red onion
• ½ cup cilantro chopped
• ½ cup roasted peanuts rough chopped, optional
• 2 to 3 tablespoons alfoos mango white balsamic vinegar
• 1 to 2 tablespoons green chili olive oil
• salt to taste
Method
• Peel and cut the mango into 2-inch X ¼-inch sticks. Peel and cut cucumbers into 2-inch X
¼-inch sticks. Thinly slice onion
• Add chopped mangoes, cucumbers and onion to a medium bowl. Stir in 2 to 3 tablespoons
of mango white balsamic vinegar and 1 to 2 tablespoons of green chili olive oil. Mix well.
Garnish with cilantro and chopped peanuts. Serve Immediately or Chill and serve.
Nutritional facts
• Calories: 295 • Vitamin A: 1135IU
• Carbohydrates: 25g • Vitamin C: 37.4mg
• Protein: 7g • Calcium: 60mg
• Fat: 20g • Iron: 1.1mg
• Saturated Fat: 3g
• Sodium: 90mg
• Potassium: 557mg
• Fiber: 4g
• Sugar: 18g
 VARIATION
( SPICY THAI
MANGO SALAD)
Ingredients
• 2 large mangoes peeled and cut into Dressing:
strips
• 2 tbsp lime juice
• 1/2 cucumber cut into matchsticks
• 2 tbsp coconut aminos (or tamari/soy
• 1/2 red onion thinly sliced sauce)
• 1 thai red chili stem and seeds • 1 tbsp fish sauce
removed, very thinly sliced
• 1 tbsp honey or maple syrup
• 1/2 cup peanuts or cashews roughly
chopped • 1 tbsp sesame oil
• 1/2 cup chopped mint
• 1/2 cup chopped cilantro
Method
• In a large bowl add the mango, cucumber, red onion, red chili, chopped nuts and
herbs.
• In a small bowl whisk together the lime juice, coconut aminos, fish sauce,
honey/maple syrup and sesame oil. Taste and adjust the flavours as desired.
• Right before serving pour the dressing over the salad and toss until well coated.
Serve.
Nutritional facts
• Calories: 131
• Carbohydrates: 24g
• Protein: 2gFat: 4g
• Saturated Fat: 1g
• Sodium: 526mg
• Potassium: 282mg
• Fiber: 2g
• Sugar: 20g
• Calcium: 25mg
• Iron: 0.4mg